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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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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, fresh
Artichoke hearts (frozen) (Birds Eye)
Asian Supreme Salad Kit (Fresh Express)
Asparagus, Corn, & Baby Carrots, Steamfresh (Birds Eye)
Baby Beets, Steamed and Peeled, Ready to Eat (Trader Joe's)
Baby Spinach, Organically Grown (Fresh N Natural (Costco))
Baby Spinach - Family Size (Fresh Express)
Beets, cooked
Bright Lights Chard Salad Savoy Kale (Trader Joe's)
Caesar Lite Salad Kit (Fresh Express)
California Style Vegetables (Stater Bros)
Carrots (baby), fresh
Cauliflower and cheese sauce, Just for One (Green Giant)
Chef salad with ranch (Food Lion deli)
Chinese cabbage (pe-tsai), cooked
Chinese waterchestnuts (matai), canned
Classic Iceberg Salad, bagged lettuce, red cabbage, carrots (Kroger, Meijer, Dole)
Crunchies - BBQ Corn Snack, Freeze dried (Crunchies Food)
Crunchies - Salted Edamame, Freeze dried (Crunchies Food)
Crushed tomatoes with basil, canned, from Harris Teeter (Tuttorosso)
Dehydrated Onion Flakes (Commercial Brand)
Diced Tomatoes, No Salt Added (Del Monte)
Diced Tomatoes with Basil and Garlic, organic (Muir Glen)
Double Carrots (Fresh Express)
Green Beans, French style, canned, no salt added (Del Monte)
Green cauliflower, cooked
Green Valley Healthy Vision Mix, Frozen carrots, zucchini, green beans, with rosemary butter (Green Giant)
Harvest Hodgepodge, An eight vegetable blend (Trader Joe's)
Hot chili peppers, sun dried
Iceberg lettuce, fresh
Italian Cut Green Beans (Great Value)
Jerusalem artichokes, fresh
Jicama (yambean), raw
King Oyster Mushroom Organic, Eryngii (Hokto Kinoko Company)
Lettuce Trio (Fresh Express)
MicroSteam Baby Broccoli Florets, 3 - 12 oz. packages, Serves 14 (Schwan's LiveSmart)
Mixed Vegetables, No Salt Added (Del Monte)
Mushrooms - Sliced, canned - w/liquid (Festival)
Niblets Corn - Frozen, Valley Fresh Steamers (Green Giant)
Nori, roasted seaweed (Hana Yaki Nori)
Okra, cooked
Organic Baby Arugula - Calmshell (Fresh Express)
Oriental radishes, dried
Oriental radishes, cooked
Peeled Tomatoes, Diced No Salt Added (Ralphs)
Petite Bean Blend, Frozen; green and yellow beans, carrots (Hanover)
Potatoes - petite white (Harris Teeter Farmers Market)
Power to the Greens, Organic baby kale, chard, spinach, (Trader Joe's)
Pumpkin, canned (Commercially Prepared)
Pumpkin, Canned, Traditional vegetables (Stokely's)
Roasted Baby Bakers, 2 lb. resealable bag, Serves 11 (Schwan's LiveSmart)
Romaine & Radicchio Blend, Organic (fresh easy)
Romaine lettuce, fresh
Shoestrings, french fried potatoes (Ore-Ida)
Spinach, fresh
Spinach, canned, drained
Stir-fry vegetables (Kirkland)
Sweet Potato
Sweet white creamed corn, canned
Sweet yellow creamed corn, canned
Tender Ruby Reds (Fresh Express)
Tomato Paste (Raley's)
Tomato puree, canned, no salt added
Tomatoes, petite diced and peeled (Kroger)
Tomatoes: diced in juice, organic, canned (Harris Teeter Naturals)
Yucca Root, boiled, about 2/3 cup
Zucchini, canned

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


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