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Night Terrors3. From the vegetable and fruit group: This group is divided into two main categories—those that contain large amounts of vitamin C and those that contain large amounts of beta carotene, which can be converted to vitamin A as the body needs it. You should get one to two half-cup servings of fruits and vegetables high in vitamin C.
| Rich in Vitamin C | |
|---|---|
| Vegetables | Fruits |
| Broccoli | Cantaloupe |
| Brussels Sprout | Honeydew Melon |
| Cauliflower | Lemon |
| Collard Greens | Orange |
| Green Pepper | Papaya |
| Mustard Greens | Strawberry |
| Potato | Watermelon |
| Spinach | |
To meet your vitamin A requirement each day, have two half-cup servings from the beta carotene-rich fruits and vegetables. To this list add one more serving of a vegetable of your choice.
| Rich in Beta Carotene | |
|---|---|
| Vegetables | Fruits |
| Broccoli | Apricot |
| Cabbage | Cantaloupe |
| Carrots | Nectarine |
| Chard | Papaya |
| Kale | Peach |
| Sweet Potatoes | Watermelon |
| Spinach | Pumpkin |
| Winter Squash | |
4. From the bread, cereal, dried beans, peas, and legumes group: Select six to 11 servings. A serving means one slice of bread, or ¼ cup cooked dried beans, peas, or legumes. A dry cereal serving should measure ¾ of a cup, and cooked cereal should measure ½ cup.