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Lifetime Weight Control and Nutritional Balance

28 Days to Better Health
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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

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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)
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Vegetables & Beans (Legumes)

Beans (Legumes)
Vegetables and Vegetable Products

Vegetables & Beans (Legumes) > Vegetables and Vegetable Products

5 Lettuce Mix (Fresh Express)
Acorn Squash, boiled and mashed
American (Fresh Express)
Ancho pepper, dried
Angel Hair Cole Slaw (Fresh Express)
Baby Carrots, Cut and Peeled (Grimmway Farm)
Baby Spinach (Fresh Express)
Broccoli Cuts (Raley's Fine Foods)
Broccoli Cuts - Frozen, Valley Fresh Steamers (Green Giant)
Broccoli, Carrots, Sugar Snap Peas, & Water Chestnuts (Birds Eye Steamfresh)
Broccolli, Cauliflower, and Carrots, Steamfresh frozen mix (Birdseye)
Brussels Sprouts, cooked
Butter Lettuce & Radicchio, Les Salades du Midi (Trader Joe's)
Buttery ice & Vegetables - Frozen, Valley Fresh Steamers (Green Giant)
Caesar Salad Kit (Fresh Express)
California-Style Blend, Organic (Earthbound Farm)
Carrots, Frozen - Cooked - boiled, drained without salt (NDB 11131)
Celtuce, fresh
Chef's Salad, from Walmart food department (Marketside)
Chopped Turkey Chef Salad - Gourmet Cafe (Fresh Express)
Crunchies - BBQ Corn Snack, Freeze dried (Crunchies Food)
Dehydrated Onion Flakes (Commercial Brand)
Diced Tomatoes, No Salt Added (Del Monte)
Diced Tomatoes, organic (Muir Glen)
Diced Tomatoes with Basil and Garlic, organic (Muir Glen)
Diced tomatoes, no salt added (Harris Teeter)
Eating Right Vegetable Medley, Fresh Broccoli, carrots and cauliflower (Lucerne Foods)
Fire Roasted Diced Tomatoes with Green Chilies, organic (Muir Glen)
Four Cheese mashed potatoes, w/ idaho potatoes (Valley View)
Green Beans and Lightly Toasted Almonds (Birds Eye)
Honey gold potatoes
Hot green chili peppers, fresh
Kimchi, Korean Fermented Cabbage (Lotte)
Lima Beans, Frozen (Albertsons)
Mediterranean Vegetable Blend, 2 lb. resealable bag, Serves 9 (Schwan's LiveSmart)
Mixed Baby Greens, organic, romaine, chard, arugula, frisee, plus others, approx 2 cups (Earthbound Farm)
Mushroom Hen of the Woods, Maitake, Organic USA product (Hokto Kinoko Company)
Mustard greens, fresh
Old Fashioned Cole Slaw (Fresh Express)
Orange peppers
Oriental radishes, dried
Oyster mushroom, fresh
Pasilla pepper, dried
Pickled beets, Canned/Sliced (Ralph's)
Potatoes, Baby Dutch Yellow, Raw with Peel (Melissa's)
Salsify, cooked
Savoy cabbage, fresh
Seaweed (agar), fresh
Seaweed (irishmoss), fresh
Shiitake mushrooms, cooked
Sliced Beets, No Salt Added (Sun Harvest)
Snow peas, snowpeas, sugar peas
Stir-Fry Vegetables (Trader Joe's)
Sweet Corn, premium organic (Cascadian Organic Farm)
Sweet Peas, Frozen (Fresh & Easy)
Sweet potato, fresh
Sweet Tender Greens (Fresh Express)
Sweet white corn on the cob, cooked
Tender Ruby Reds (Fresh Express)
Tomato paste, canned
Tomatoes, sundried, packed in oil, drained (Commercially Prepared)
Tomatoes, green, ripe, raw
Turnip greens, canned, no salt added
Vegetable Melange, Seasoned Butter Sauce (Trader Joe's)
Yams, boiled or baked

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


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