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Lifetime Weight Control and Nutritional Balance

28 Days to Better Health
weight loss program

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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Balanced Days, Balanced Lives
Beverages, Alcohol & Juices
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Serving up a Smile
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Vegetables & Beans (Legumes)
Vegetarian products

Vegetables & Beans (Legumes)

Beans (Legumes)
Vegetables and Vegetable Products

Vegetables & Beans (Legumes) > Vegetables and Vegetable Products

3 Color Deli Cole Slaw (Fresh Express)
Anaheim Pepper, Raw
Artichoke Hearts (Cara Mia)
Artichoke hearts, frozen (Trader Joe's)
Artichoke hearts, quartered and marinated (Polar Foods)
Asparagus, canned
Asparagus, cooked
Baby Broccoli Florets, Steamfresh frozen (Birds Eye)
Baby Spinach (Fresh Express)
Beets, fresh
Beets, Baby, Steamed & Peeled (Trader Joe's)
Broccoli Cuts (Sprout's)
Butternut Squash, Organic (Earthbound Farm)
Carrots, fresh
Carrots, canned, drained
Chicory root, fresh
Chipotle Chile Peppers, in adobo sauce (Embasa)
Chives, freeze-dried
Corn, Whole Kernel (Trader Joe's)
Corn Grits / Polenta, white (Arrowhead Mills)
Corn on the cob, with butter
Crunchies - Buttered Power Veggies, Freeze dried (Crunchies Food)
Crunchies - Spiced Ranch Corn Snack, Freeze dried (Crunchies Food)
Crushed Tomatoes, All Natural (Dei Fratelli)
Crushed tomatoes with basil, canned, from Harris Teeter (Tuttorosso)
Dandelion greens, fresh
Diced Tomatoes, organic (Muir Glen)
Frozen Corn, white, yellow, or sweet, petite, whole kernel or cut (all manufacturers)
Garlic Scapes
Green Beans, tiny, whole, frozen (C & W, Birds Eye Foods)
Green chili pepper, canned
Green Leaf lettuce, fresh
Green Peppers, sweet, cooked
Grilled Onions and Mushrooms, 1 lb. resealable bag, Serves 6 (Schwan's LiveSmart)
Guacamole, Spicy picante (Benita)
Harvest Hodgepodge, An eight vegetable blend (Trader Joe's)
Hash Browns, Hash Browns (Dunkin Donuts)
Hot red chili peppers in sauce, canned
Hubbard Squash, baked
Italian Cut Green Beans (Great Value)
Jalapeno peppers, canned
Kalamata Olive Tapenade (Homemade)
Kohlrabi, cooked
Lynn's Roasted Root Veggies (Lynn)
Lynn's Sauteed Beet Greens (Lynn)
MicroSteam Whole Green Beans, 3 - 12 oz. steam bags, Serves 12 (Schwan's LiveSmart)
Mixed Immunity Blend, broccoli, carrots, red and yellow peppers (Green Giant)
Mushrooms (brown, Italian, or crimini), fresh
Napa Cabbage Fresh
Niblets Corn - Frozen, Valley Fresh Steamers (Green Giant)
Nopales, cooked
Nori, roasted seaweed (Hana Yaki Nori)
Organic Baby Spinach (Private Selection Fred Meyer)
Organic Sweet Corn frozen (Trader Joe's)
Peas & Carrots (Stater Bros)
Peppers Melange a Trois, Frozen, Red, Yellow & Green Bell Pepper Strips (Trader Joe's)
Petite Diced Tomatoes, w/sweet onions and roasted garlic (S & W)
Plum Tomatoes, Italian style peeled, canned (Tutorosso)
Plum Tomatoes with basil,, Whole Peeled No Salt Added - canned (Trader Joe's)
Potato Flour
Potatoes, baked, flesh only
Potatoes, Organic Yukon Gold (Trader Joe's)
Potatoes, white, flesh and skin, raw
Pumpkin, cooked
Pumpkin, canned (Libby)
Raw Zucchini Salad (m.o.m)
Roasted Corn, frozen (Trader Joe's)
Roasted Corn (Trader Joe's)
Roasted Peppers, in water (Delallo)
Roasted Red Potatoes, Green Beans& Rosemary Buttter Sauce - Frozen, Valley Fresh Steamers (Green Giant)
Romaine & Radicchio Blend, Organic (fresh easy)
Seaweed (wakame), fresh
Sour pickle (cucumber), low sodium
Spinach, baby, organic (Nature's Promise)
Straw mushrooms, canned, drained
Sugar Snap Peas, sugarsnap peas
Sun Dried Tomatoes in Olive Oil, Julienne Sliced (Trader Joe's)
Sweet Baby Lettuce, organic (Nature's Promise)
Sweet Butter (Fresh Express)
Sweet potato, baked in skin
Sweet white creamed corn, canned
Sweet yellow corn, canned
Swiss chard, cooked
Tender Ruby Reds (Fresh Express)
Tomato Paste (Raley's)
Tomatoes, red, cooked with salt
Tomatoes, green, ripe, raw
Tomatoes, sundried halves, organic (Trader Joe's)
Triple Hearts (Fresh Express)
Vegetables, Santa Fe Style (Safeway)
Young Green Onions, tops only

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


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