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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

(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)
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Vegetables & Beans (Legumes)

Beans (Legumes)
Vegetables and Vegetable Products

Vegetables & Beans (Legumes) > Vegetables and Vegetable Products

Acorn Squash, boiled and mashed
American (Fresh Express)
Arugula, baby, organic (Nature's Promise)
Arugula (Trader Joe's)
Baby Beets, Steamed and Peeled, Ready to Eat (Trader Joe's)
Baby Carrots (Kern Ridges)
Baby Carrots (Kern Ridges)
Baby Fingerling Sweet Potatoes, ave 3-4 per serving (Trader Joe's)
Brown Rice & Green Lentils (Eden Organic)
Carrots, canned, drained
Celery, cooked
Celtuce, fresh
Chinese broccoli, cooked
Chopped green chiles, canned (Old El Paso)
Crunchies - Buttered Power Veggies, Freeze dried (Crunchies Food)
Crunchies - Snap Peas, Freeze dried (Crunchies Food)
Cut Corn, Super Sweet (Schwan's)
Cut Green Beans, no salt added, canned (Del Monte)
Diced Tomatoes, no salt added, organic (Muir Glen)
Fire Roasted Diced Green Chile, New Mexico Hatch Valley (Trader Joe's)
Florentine Style Vegetables (meijer)
Grape leaves, canned
Green Beans, canned (Del Monte, S&W, Great Value)
green chiles roasted & peeled, mild, diced (La Preferida)
Hearts of palm, canned
Hot chili peppers, sun dried
Italian Beans, Fresh Cut Specialties (Del Monte)
Kalamata Olive Tapenade (Homemade)
King Oyster Mushroom Organic, Eryngii (Hokto Kinoko Company)
Kosher Dill Pickles, deli style spears (Claussen)
Lemongrass, fresh
Lettuce Mesclun, Gourmet Baby Greens (Garden)
Mango and Peach Salsa (Santa Barbara)
Mediterranean Vegetable Blend, 2 lb. resealable bag, Serves 9 (Schwan's LiveSmart)
mushrooms, portabello, large, raw
Mustard greens, cooked
Normandy Style Vegetable Blend Frozen, broccoli, cauliflower, carrots, yellow squash (Kirkland)
Organic Tomatoes, diced in tomato juice (Trader Joe's)
Peas & Carrots, frozen veggies (Safeway)
Peas & Carrots, Organic (Cascadian Farm)
Petite White Corn (Birds Eye)
Potatoes, canned, drained, no salt added
Potatoes - Cheddar & Bacon, serv=cooked, real potatoes (Betty Crocker)
Roasted Peppers, in water (Delallo)
Romaine (premium) (Fresh Express)
Rutabagas, fresh
Salt & Vinegar - Lays, Potato Chips (Frito-Lay)
Seaweed (laver), fresh
Shallots, fresh
Shiitake mushrooms, dried
Southern Greens Blend, Mustard Turnip Collards Spinach Blend (Trader Joe's)
Soycutash, Organic (Trader Joe's)
Spaghetti Squash, fresh
Spinach, fresh
Spinach, baby, organic (Nature's Promise)
Spring Mix - Family Size (Fresh Express)
Squash, Delicata
Steamfresh Asian Medley, frozen vegetables (Birds Eye)
Stir Fry Vegetables (Trader Joe's)
Stir-Fry Vegetables (Trader Joe's)
Sweet Butter (Fresh Express)
Sweet Peas, Canned (Green Giant)
Sweet Peas, No Salt Added (Sun Harvest)
Sweet yellow peppers, fresh
Tator Treats (serv=9 pcs), shredded seasoned potatoes (Safeway)
Tomato puree, canned, no salt added
White potatoes, baked, with skin

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


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