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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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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

American (Fresh Express)
Artichoke hearts (frozen) (Birds Eye)
Artichokes - globe or french, cooked with salt
Arugula, baby, organic (Nature's Promise)
Asian Supreme Salad Kit (Fresh Express)
Baby Sweet Potatoes and Yams, organic (Trader Joe's)
Beets, cooked
Carrots, baby, sticks, shredded, etc.
Carrots (Full Circle Organic)
Cauliflower, w/cheese sauce (Safeway)
Celeriac, cooked
Chayote, fresh
Chicory greens, raw
Chinese broccoli, cooked
Chives, fresh
Chopped Spinach, frozen (Fresh & Easy)
Classic Garden Salad, Fresh Selections (Kroger)
Corn, Whole Kernel (Trader Joe's)
Crunchies - Spiced Ranch Corn Snack, Freeze dried (Crunchies Food)
Cucumber (with peel), fresh
Dandelion greens, fresh
Double Carrots (Fresh Express)
Endive, fresh
Fire Roasted Red Peppers (Trader Joe's)
Frozen Corn (Hy-Vee)
Frozen Corn, white, yellow, or sweet, petite, whole kernel or cut (all manufacturers)
Green cauliflower, fresh
Green Peppers, sweet, cooked
Hash Browns, Country Style (Ore-Ida)
Hawaiian mountain yams, Fresh
Hearts of Romaine - Family Size (Fresh Express)
Honey gold potatoes
Hot green chili peppers in sauce
Hot red chili peppers in sauce, canned
Hubbard Squash, mashed
Hubbard Squash, fresh
Mashed Potatoes, Baby Reds (Idahoan)
Mixed Vegetable Blend, Frozen, steam in bag (Richfood)
Mixed vegetables, canned
Mushroom, portobello
Mushrooms, canned, drained
Niblets Sweet Corn (Green Giant)
Olives (Commercially Prepared)
Oyster mushroom, fresh
Pamela's Spinach Salad, AKA Power Foods Salad (Pamela)
Peas & Carrots, Organic (Cascadian Farm)
Pickled beets, Canned/Sliced (Ralph's)
Potato Flour
Potatoes, Organic Yukon Gold (Trader Joe's)
Potatoes - Cheddar & Bacon, serv=cooked, real potatoes (Betty Crocker)
Power to the Greens, Organic baby kale, chard, spinach, (Trader Joe's)
Pumpkin, cooked
Pumpkin Pie Mix, canned (Commercially Prepared)
Radishes, fresh
Rice Medley, rice, peas, and mushrooms (Green Giant)
Roasted Garlic Mashed Potatoes (Betty Crocker)
Salsa Ensalada Supreme Salad Kit (Fresh Express)
Shiitake mushrooms, Raw (NDB 11238)
Shiitake mushrooms, cooked
Sliced Black Olives (Trader Joe's)
Sour pickle (cucumber), low sodium
Sweet Peas, No Salt Added (Sun Harvest)
Sweet Pickles, Low Sodium (Commercially Prepared)
Sweet potato, fresh
Sweet white corn on the cob, cooked
Tomatillos, fresh
Tomato Paste, canned (Cento)
Tomato sauce, canned
Tomatoes, sundried, packed in oil, drained (Commercially Prepared)
Triple Hearts (Fresh Express)
Turnips, cooked
Tuscan Pesto Chicken Salad - Gourmet Cafe (Fresh Express)
Vegetables, Santa Fe Style (Safeway)
Whole Tomatoes, peeled, organic (Muir Glen)
Whole Tomatoes with Basil, peeled, organic (Muir Glen)

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


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