item from this group is equal to:
2 gm Protein
0 gm Fat
5 gm Carbohydrate
Vegetables that contain small amounts of carbohydrates
are on this list. They also contain important nutrients.
Try to eat
at least 2 to 3 vegetable servings each day.
In general, one vegetable serving is:
½ cup of cooked vegetables or vegetable juice,
1 cup of raw vegetables
- Fresh and frozen
vegetables have less added salt than canned
vegetables. Drain and rinse canned vegetables if
you want to remove some salt.
- Choose more dark green
and dark yellow vegetables, such as spinach,
broccoli, romaine, carrots, chilies, and
- Broccoli, brussel
sprouts, cauliflower, greens, peppers, spinach,
and tomatoes are good sources of vitamin C.
- Vegetables contain 1 to 4
grams of fiber per serving.
- A 1-cup portion of
broccoli is a portion about the size of a light
- Tomato sauce is different
from spaghetti sauce, which is on the
- Canned vegetables and
juices are available without added salt.
- If you eat more than 4
cups of raw vegetables, or 2 cups of cooked
vegetables at one meal, count them as 1
- Starchy vegetable such as
corn, peas, winter squash, and potatoes that
contain larger amounts of calories and
carbohydrates are on the Bread/Starch list.
Beans (green, wax, Italian)
Greens (collard, kale, mustard, turnips)
Mixed vegetables (without corn, peas, or pasta)
Peppers (all varieties)
Salad greens (endive, escarole, lettuce, romaine,