Vegetable Group

 

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:      ½ cup of cooked vegetables or vegetable juice.      1 cup of raw vegetables Nutrition Facts. 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 peppers. 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. Selection Tips. A 1-cup portion of broccoli is a portion about the size of a light bulb. Tomato sauce is different from spaghetti sauce, which is on the Bread/Starch list. 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 Bread/Starch serving. 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