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Lifetime Weight Control and Nutritional Balance

28 Days to Better Health

Nutrition Facts

Proper nutrition is the key to permanent weight loss. Our free food journal teaches you how to take control of your weight and health now and forever.

free food journal.

Nutrition Facts — Verified

(See an error? Report it here!)

Serving Size 1 cup
Calories 269
% Daily Value*
Total Fat  0.3 g
  Saturated Fat  0.1 g
  Trans Fat  0 g
Cholesterol  0 mg
Sodium  29 mg
Total Carbohydrate  65 g
  Dietary Fiber  1 g
  Sugars  1 g
Protein  1 g
Vitamin A  7 µg
Vitamin C  10 mg
Calcium  38 mg
Iron  2 mg
% Daily Value*
Vitamin D  0 µg
Vitamin E  6 mg
Vitamin K  2 µg
Thiamin  0.3 mg
Riboflavin  0.1 mg
Niacin  2.6 mg
Vitamin B6  0.7 mg
Total Folate  50 µg
Food Folate  50 µg
Folic Acid  0 µg
Vitamin B12  0 µg
Phosphorus  94 mg
Magnesium  58 mg
Zinc  0.5 mg
Selenium  1.7 µg
Copper  398 µg
Manganese  0.9 mg
Potassium  0.4 g

*% Daily Values are based on a 2000-calorie diet. Your recommendations may be higher or lower depending on your calorie needs.

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Vegetables & Beans (Legumes)

Beans (Legumes)
Vegetables and Vegetable Products

Vegetables & Beans (Legumes) > Vegetables and Vegetable Products

American (Fresh Express)
Artichoke hearts, quartered and marinated (Polar Foods)
Artichokes - globe or french, cooked without salt
Baby Spinach, Organically Grown (Fresh N Natural (Costco))
Baby Spinach, Organics, fresh in bag (Trader Joe's)
Broccoli raab, cooked
Broccoli, Cauliflower, Baby Carrot Mix, Steam in Bag (Mann's)
Butter Lettuce & Radicchio, Les Salades du Midi (Trader Joe's)
Butternut Squash, Organic (Earthbound Farm)
Butternut Squash Puree, Organic (Williams Sonoma)
Calamata Olives (Mezzetta)
California Style Blend, Frozen (Fresh & Easy)
Carrots, canned, drained
Carrots, Baby Cut Peeled, organic (Wild Harvest)
Cauliflower, fresh
Chef salad with ranch (Food Lion deli)
Cole Slaw Kit w/dressing (Fresh Express)
Corn, Whole Kernel (Trader Joe's)
Corn Grits / Polenta, white (Arrowhead Mills)
Corn Souffle, Frozen (Stouffer's)
Eating Right Broccoli Stir Fry, Fresh Broccoli, Carrots and Snow Peas (4 per pkg) (Lucerne Foods)
Green & Crisp (Fresh Express)
Green Beans, tiny, whole, frozen (C & W, Birds Eye Foods)
Green cauliflower, fresh
Greens, organic spring mix (Nature's Promise)
Grilled Onions and Mushrooms, 1 lb. resealable bag (Schwan's LiveSmart)
Harvest Hodgepodge, An Eight Vegetable Blend (Trader Joe's)
Hash Brown (cal. = prepared w/marg), Seasoned Skillets w/real potatoes & onion (Betty Crocker)
Hubbard Squash, baked
Leeks, fresh
Lettuce Trio (Fresh Express)
Lynn's Roasted Root Veggies (Lynn)
Mashed Potatoes, Loaded Baked (Idahoan)
Mixed Baby Kales, Pre-Washed Ready to Eat (Earthbound Farms)
Mustard greens, fresh
Napa cabbage, cooked
Okra, cooked
Organic Fresh Herb Salad- Calmshell (Fresh Express)
Organic Tomatoes, diced in tomato juice (Trader Joe's)
Oriental Style Vegetables, French Style Green Beans, Broccoli, Onion and Mushrooms (Flavorite)
Peas, green, frozen, unprepared
Peperoncini (Mezzetta)
Petite Cut Tomatoes, diced w/sweet onions & roasted garlic (S&W)
Potatoes, white, flesh and skin, raw
Romaine lettuce, fresh
Salad Mix (Marketside)
Salt & Vinegar - Lays, Potato Chips (Frito-Lay)
Savoy cabbage, cooked
Scotch kale, fresh
Shallots, freeze-dried
Shallots, fresh
Shiitake mushrooms, dried
Spring Mix (Fresh Express)
Steamfresh Asian Medley, frozen vegetables (Birds Eye)
Stir-Fry Vegetables (Trader Joe's)
Sweet Peas, Canned (Green Giant)
Sweet potato, fresh
Taro, raw
Tomato sauce, no salt added
Tomatoes, red, stewed
Tomatoes/Diced/Ready Cut, No Salt Added (S&W)
Vegetables, Santa Fe Style (Safeway)
Winter Squash, all varieties, fresh

Additional foods in this category are available to our free food diary members


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