Nobody wrote:CKinnard wrote:The overridnig criteria of this class is roughly 75g per serve.
I believe they made the serving size 75g because generally it's cooked. But like you and I, most are going to measure/weigh veg raw. I think they should have made the serving size 150g (measured raw) like fruit.
I experimented with energy densities years ago when messing with dumbing down energy consumption.
I found if you lightly steamed a cup of non leafy green mixed vege (carrot, beans, snow peas, capsicum, broccoli, etc, etc), they do not reduce in volume significantly if at all.
So the guidelines truism that a cup of raw vege equals a xed vege (carrot, beans, snow peas, capsicum, broccoli, etc, etc), they do not reduce in volume significantly if at all.
So the guidelines truism that a WHOLE cup of raw vege equals a HALF cup of cooked vege, is bogus imo.
Here's the guidelines on what constitutes a serve of vegetables, followed by my calcs on the av. energy content of each:
½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin) 13 Calories and an av. weight of 17g.
½ cup cooked dried or canned beans, peas or lentils (preferably with no added salt) 85-100 Calories wet wt 75g
1 cup green leafy or raw salad vegetables 25 Cals, 35g
½ cup sweet corn 65 Cals, 75g
½ medium potato or other starchy vegetables (sweet potato, taro or cassava) 60Cals, 75g
1 medium tomato 27 Cals, 150g
so a serve from the same food group varies thus:
Calories from 13 to 100.
weight from 17g to 150g.
When this is the best a gubmint committee can do, no wonder pplz are confused and fat.