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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
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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

5 Lettuce Mix (Fresh Express)
Artichoke Hearts, 10-12 Extra Small Size, drained (Reese)
Asian-Style Vegetables, broc carrot ss-peas w-chestnut (Safeway)
Asparagus, cooked
Asparagus, cooked with salt
Baby Carrots (Kern Ridges)
Baby Spinach, Organics, fresh in bag (Trader Joe's)
Bamboo shoots, canned, drained
Bean Sprouts, Mung (Salad Cosmo)
Bright Lights Chard Salad Savoy Kale (Trader Joe's)
Brittany Blend Green Beans and Carrots, French blend (Trader Joe's)
Broccoli Florets, 1.5 lb. resealable bag Serves 8 (Schwan's LiveSmart)
Broccoli, Cauliflower, Baby Carrot Mix, Steam in Bag (Mann's)
Brown Rice & Green Lentils (Eden Organic)
Caesar Lite Salad Kit (Fresh Express)
Carrots (Full Circle Organic)
Carrots, cooked
Carrots (baby), fresh
Celeriac, fresh
Chinese cabbage (pak-choi, bok choy), cooked
Chinese-Style Stirfry Blend, Grn Beans, Broccoli, Carrots, Red Peppers, Onions & Mushroom (Cascadian Farms)
Creamed Spinach (Birds Eye Foods)
Crunchies - Herb Spiced Power Veggies, Freeze dried (Crunchies Food)
Cut Green Beans, Frozen (Fresh & Easy)
Eggplant, cooked
Fire Roasted Diced Tomatoes with Green Chilies, organic (Muir Glen)
Garden Trio, Organic, Frozen (Bybee Foods)
Grape leaves, canned
Hearts of palm, canned
Honey gold potatoes
Jicama (yambean), raw
Kale, cooked
Large Pitted Ripe Olives (Safeway)
Mache, greens, lettuce (Garden-Generic)
Mango and Peach Salsa (Santa Barbara)
Mashed Potatoes, Loaded Baked (Idahoan)
Mixed Vegetables, 2 lb. resealable bag, Serves 11 (Schwan's LiveSmart)
Mushrooms, fresh
Mustard greens, cooked
Napa Cabbage Fresh
Olives, pitted (Lindsay, Early California, Publix)
Olives, Jumbo (Commercially Prepared)
Organic Tomatoes, diced in tomato juice (Trader Joe's)
Organic Tomatoes, Diced and Fire Roasted (Trader Joes)
Peas, green, frozen, unprepared
Potatoes, Russet (Pride of the Valley)
Potatoes, Baby Dutch Yellow, Raw with Peel (Melissa's)
Pumpkin, canned (Libby)
Pumpkin, canned (Commercially Prepared)
Purple Blue Potato, Raw (Calorie Gallery)
Salsa Ensalada Supreme Salad Kit (Fresh Express)
Sauerkraut, canned, low sodium
Savoy cabbage, fresh
Scotch kale, fresh
Shallots, fresh
Shiitake mushrooms, dried
Shredded Carrot Salad, NTY online, January 19, 2009 (m.o.m)
Shredded Green Cabbage (Trader Joe's)
Spinach (Fresh Express)
Spinach, Baby Organically Grown (Costco)
Sweet Green Peas, Frozen, Steams in the Bag (Birds Eye)
Sweet Potato Fries, julienne (Alexia)
Taro, cooked
Tomato sauce with mushrooms, canned
Tomatoes, red, cooked with salt
Tomatoes, petite diced and peeled (Kroger)
Tomatoes, canned in tomato juice (Commercially Prepared)
Tomatoes, red with green chilies, canned (Commercially Prepared)
Tomatoes/Diced/Ready Cut, No Salt Added (S&W)
Triple Hearts (Fresh Express)
Warm Blue Potatoes w/ Crema & Dill (Lynn Matava)
Young Green Onions, tops only

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


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