Vegetable List

Choose 3 Servings of NONSTARCHY vegetables daily

Serving - 5g carbohydrates, 2g protein and 25 calories

Serving size:

• 1/2 cup cooked vegetables
• 1 cup raw vegetables

Artichoke, artichoke heart

Asparagus (3 oz)

Beans (green, wax, italian) 2 oz cooked, 15 raw

Beets

Broccoli (3 oz)

Brussels sprouts

Cabbage, packaged coleslaw

Carrots (2 oz)

Cauliflower

Celery

Cucumber

Eggplant

Greens (spinach, collard, kale, mustard, turnip)

Mixed vegetables (WITHOUT corn, peas or pasta)

Mushrooms, all types

Pea pods

Peppers, all types

Okra

Onions, leeks

Salad greens (5 oz)

Squash: summer, spaghetti, crookneck, zucchini

Tomato, fresh (5 oz)

Tomatoes, canned

Tomato sauce, salsa (1/4 cup)

Tomato/vegetable juice (1/2 cup)

Turnips

AVOID: corn, peas, winter squash, white potatoes, yams, sweet potatoes, bottled pasta sauce.

Choose FRESH or FROZEN most often

Canned veggies are higher in sodium

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