S I N G L E S E RV I N G = 1½ cup leafy greens or ½ cup raw or cooked vegetables (approximately 15 calories per serving) If a food label is provided, please refer to the nutrition label for more accurate nutrition facts LEAFY GREENS (1½ CUPS) Arugula Bibb Endive Escarole Red or green leaf GREEN VEGETABLES ( ½ CUP) OTHER VEGETABLES ( ½ CUP) Spinach Romaine Artichoke Broccoli* Green beans Bean Sprouts* Beets Cabbage Cauliflower Celery Eggplant Garlic Jicama Hot Peppers Onions Cucumber Carrots* Bell Peppers Leeks Mushrooms Radishes Scallions Tomatoes Water Chestnuts Spaghetti Squash Yellow Squash* For now avoid juice, corn, peas, potatoes, yams, sweet potatoes, and winter squash due to their high high starch content. *Try to include at least 1 serving of a high fiber vegetable each day. Asparagus Brussels sprouts Bok choy Collard greens Kale Mustard greens Peas* Snow peas* Sugar snap peas* Swiss chard Zucchini* VEGETABLE LIST ®
Transcript
SINGLE SERVING = 1½ cup leafy greens or ½ cup raw or cooked vegetables (approximately 15 calories per serving)Ifafoodlabelisprovided,pleaserefertothenutritionlabelformoreaccuratenutritionfacts
For now avoid juice, corn, peas, potatoes, yams, sweet potatoes, and winter squash due to their high high starch content.*Try to include at least 1 serving of a high fiber vegetable each day.
AsparagusBrussels sprouts
Bok choyCollard greens
KaleMustard greens
Peas*Snow peas*
Sugar snap peas*Swiss chardZucchini*
VEGETABLE LIST®
HEALTHY SAUCES AND SALAD DRESSINGS SHOULD CONTAIN PER SERVING: ≤5gramsofsugar ≤ 5gramsoffat ≤400milligramsofsodiumINGREDIENTS TO LIMIT: HighFructoseCornSyrup,ArtificialSweeteners&Preservatives/Additives
SALAD DRESSINGS
Annie’s Naturals: Lite Raspberry Vinaigrette No-fatYogurtDressingwithDill Tuscany Italian Lite Gingerly Vinaigrette Lite Honey Mustard VinaigretteBernstein’s: Fat Free Cheese Garlic ItalianConsorzio: Raspberry and Balsamic Vinegar Mango DressingDrew’s All Natural: Tomato and Basil Dressing Follow Your Heart (PCC, Whole Foods): Low Fat RanchGaleos Miso Based Dressings: Sesame Seed Dijonnaise Caesar Ginger WasabiJohnny’s: Light RanchKraft: Light Done Right Ranch Light Done Right Italian Light Done Right Raspberry Vinaigrette Ranch Free Fat Free Honey Dijon, Fat Free Ranch Fat Free Zesty Italian Zesty Italian Roasted Red Pepper Italian with Parmesan Greek Vinaigrette Sundried Tomato VinaigretteKen’s Steakhouse: Lite Raspberry Pomegranate ItalianLitehouse: Light Pear Gorgonzola
MARINADES
TOMATO SAUCE KETCHUP (PER 1 TBSP)
Bragg Liquid Aminos: Found in the section with the soy saucesKroger: Lite Soy SauceYamasa: Less Salt Soy Sauce
