Vegetable Group

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One food item from this group is equal to:

2 gm Protein 0 gm Fat 5 gm Carbohydrate 28 Calories

Vegetables that contain small amounts of carbohydrates and calories
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:

     cup of cooked vegetables or vegetable juice,
     1 cup of raw vegetables

Nutrition Facts.
  1. Fresh and frozen vegetables have less added salt than canned vegetables. Drain and rinse canned vegetables if you want to remove some salt.
  2. Choose more dark green and dark yellow vegetables, such as spinach, broccoli, romaine, carrots, chilies, and peppers.
  3. Broccoli, brussel sprouts, cauliflower, greens, peppers, spinach, and tomatoes are good sources of vitamin C.
  4. Vegetables contain 1 to 4 grams of fiber per serving.
Selection Tips.
  1. A 1-cup portion of broccoli is a portion about the size of a light bulb.
  2. Tomato sauce is different from spaghetti sauce, which is on the Bread/Starch list.
  3. Canned vegetables and juices are available without added salt.
  4. If you eat more than 4 cups of raw vegetables, or 2 cups of cooked vegetables at one meal, count them as 1 Bread/Starch serving.
  5. Starchy vegetable such as corn, peas, winter squash, and potatoes that contain larger amounts of calories and carbohydrates are on the Bread/Starch list.
Artichoke
Artichoke hearts
Asparagus
Beans (green, wax, Italian)
Bean sprouts
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Greens (collard, kale, mustard, turnips)
Kohlrabi
Leeks
Mixed vegetables (without corn, peas, or pasta)
Mushrooms
Okra
Onions
Pea Pods
Peppers (all varieties)
Radishes
Salad greens (endive, escarole, lettuce, romaine, spinach)
Sauerkraut
Spinach
Summer squash
Tomato
Tomatoes, canned
Tomato sauce
Tomato/vegetable juice
Turnips
Water chestnuts
Watercress
Zucchini

                        Prepared by www.Wheelchair-Connection.com and www.Weighing-Success.com

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