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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)
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Vegetables & Beans (Legumes)

Beans (Legumes)
Vegetables and Vegetable Products

Vegetables & Beans (Legumes) > Vegetables and Vegetable Products

3 Color Deli Cole Slaw (Fresh Express)
American (Fresh Express)
Angel Hair Cole Slaw (Fresh Express)
Arrowroot, raw
Artichoke Tapenade (Gerties Finest)
Artichokes - globe or french, cooked without salt
Arugula (Trader Joe's)
Baby Broccoli Florets, Steamfresh frozen (Birds Eye)
Baby Spinach, Organically Grown (Fresh N Natural (Costco))
Baby Sweet Potatoes and Yams, organic (Trader Joe's)
Brittany Blend, A French Blend of frozen veggies (Trader Joe's)
Broccoli Cuts - Frozen, Valley Fresh Steamers (Green Giant)
Broccoli Florets, 1.5 lb. resealable bag, Serves 8 (Schwan's LiveSmart)
Broccoli Slaw, Organic (Trader Joe's)
Butterbur (fuki), fresh
Butternut Squash, baked
Celery, cooked
Cheddar Bacon Corn (Birds Eye Foods)
Chilpotle Peppers in Adobo Sauce, 9 slices of peppers, 4 serving per container (La Morena)
Chinese cabbage (pak-choi, bok choy), cooked
Chinese waterchestnuts (matai), raw
Collards, fresh
Corn, gold & white blend grade A (Market Pantry)
Corn, Whole Kernel (Trader Joe's)
Crunchies - Buttered Power Veggies, Freeze dried (Crunchies Food)
Crushed Tomatoes with basil, Organic (Muir Glen)
Diced Tomatoes with Italian Herbs, organic (Muir Glen)
Dill Pickle, Kosher, wholes (Claussen)
Fingerling Potatoes (Mountain King)
Fire Roasted Red Peppers (Trader Joe's)
Fire Roasted Vegetable Blend, 2 lb. resealable bag, Serves 11 (Schwan's LiveSmart)
french fried potatoes, Crunchy Seasoned rest. style (SAFEWAY)
French Haricot Vert (Green Beans) (Earth Exotics)
Green Beans, Steamfresh (Birds Eye)
Green cauliflower, fresh
Greens, organic spring mix (Nature's Promise)
Guacamole, All Natural (La Mas Rica)
Hash Brown (cal. = prepared w/marg), Seasoned Skillets w/real potatoes & onion (Betty Crocker)
Hawaiian mountain yams, Fresh
Hungarian peppers, fresh
Kosher Dill Pickles, deli style spears (Claussen)
Leeks, bulb and lower leaf, chopped
Lima Beans, Organic (Woodstock)
Mediterranean Supreme Salad Kit (Fresh Express)
Mixed Vegetable Blend, Frozen, steam in bag (Richfood)
Mixed vegetables, canned
Mushroom Hen of the Woods, Maitake, Organic USA product (Hokto Kinoko Company)
Organic Baby Spinach - Clamshell (Fresh Express)
Organic Spring Mix - Calmshell (Fresh Express)
Oriental radishes, cooked
Pickled beets, canned
Riviera (Fresh Express)
Roasted Corn, frozen (Trader Joe's)
Roasted Garlic Mashed Potatoes, (as packaged) (Betty Crocker)
Roasted Sweet Potatoes, 2 lb. resealable bag, Serves 8 (Schwan's LiveSmart)
Sauerkraut, canned
Sauerkraut, canned, Bavarian Style (Silver Floss)
Scotch kale, cooked
Seaweed (agar), fresh
Spaghetti Squash, fresh
Spinach, canned, drained
Spinach (Fresh Express)
Stir Fry Vegetables (Trader Joe's)
Super Sweet Corn (Stater Bros)
Swiss chard, cooked
Taro, cooked
Tomato sauce with mushrooms, canned
Tomatoes, red, cooked with salt
Tomatoes No Salt Added, Diced (Hunt's)
Turnips, cooked
Whole Tomatoes with Basil, peeled, organic (Muir Glen)
Yucca Root, boiled, about 2/3 cup
Yukon Gold Mashed Potatoes, in a bag (Idahoan)
Zucchini, with skin, fresh

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


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