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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, boiled and mashed
Acorn Squash, baked
Almond Beans (Birds Eye Foods)
Antioxidant blend mixed vegetables, frozen (Green Giant)
Artichoke hearts, quartered and marinated (Polar Foods)
Artichokes - globe or french, cooked without salt
Arugula, baby, organic (Nature's Promise)
Asparagus, frozen
Asparagus, canned
baby reds, flavored mashed potatoes (Idahoan)
Baked potato (with skin)
Black Olives, Medium Pitted, Whole (Great Value)
Broccoli Cuts (Raley's Fine Foods)
Broccoli Cuts, frozen (Hy-Vee)
Broccoli Cuts - Frozen, Valley Fresh Steamers (Green Giant)
Carrots, dehydrated
Celeriac, cooked
Chopped Turkey Chef Salad - Gourmet Cafe (Fresh Express)
Corn, Naturals no salt or suger added (Libby's)
Crisp Garden Vegetables, Gourmet Specialities, White Linen Collection (Victoria)
Crunchies - Buttered Sweet Corn, Freeze dried (Crunchies Food)
Cucumber (without peel), fresh
Cut Corn, Super Sweet (Schwan's)
Cut Green Beans - Frozen, Valley Fresh Steamers (Green Giant)
Diced Tomatoes, no salt added, organic (Muir Glen)
Diced Tomatoes with Garlic and Onion, organic (Muir Glen)
Eggplant, fresh
Enoki mushrooms, fresh
Fire Roasted Red Peppers (Trader Joe's)
Garlic Scapes
Ginger root, fresh
Golden Fries, frozen french fried potatoes (Ore-Ida)
Green cauliflower, fresh
Greens w/ Envy, Organic (Trader Giotto's)
Grilled Onions and Mushrooms, 1 lb. resealable bag, Serves 6 (Schwan's LiveSmart)
Hawaiian mountain yams, Steamed
Hearts of Romaine - Family Size (Fresh Express)
Italian (Fresh Express)
Jalapeno pepper, raw
Jalapeno peppers, canned
Kimchi, Korean Fermented Cabbage (Lotte)
Kosher Dill Pickles, deli style spears (Claussen)
Lima Beans, Organic (Woodstock)
Mixed Baby Kales, Pre-Washed Ready to Eat (Earthbound Farms)
Mushrooms, cooked
Olives, green, medium (Santa Barbara Olive Co.)
Olives (Commercially Prepared)
Organic Arugula (Private Selection Fred Meyer)
Organic Sweet Corn frozen (Trader Joe's)
Oriental radishes, dried
Oyster mushroom, fresh
Parsley, fresh
Parsnips, fresh
Pasilla pepper, dried
Peas & Carrots, frozen veggies (Safeway)
Petite White Corn (Birds Eye)
Pickled Onions, Vegetarian Cooking for Everyone by Deborah Madison (m.o.m)
Raw Zucchini Salad (m.o.m)
Roasted Red Potatoes, Green Beans& Rosemary Buttter Sauce - Frozen, Valley Fresh Steamers (Green Giant)
Roasted Sweet Potato Chunks, Frozen (Sprout's)
Romaine lettuce, fresh
Salad Mix (Marketside)
Salsify, fresh
Sauerkraut, premium, crisp (Claussen)
Scotch kale, cooked
Shallots, fresh
Sour pickle (cucumber), low sodium
Spring Mix - Family Size (Fresh Express)
Steamfresh Fresh Frozen Vegetables, Mixed Vegetables - Serving = 2/3 C (Birds Eye)
Sugar Snap Peas, sugarsnap peas
Summer Squash, all varieties, cooked
Sun Dried Tomatoes in Olive Oil, Julienne Sliced (Trader Joe's)
Super Sweet Cut Corn, 2.5 lb. resealable bag, Serves 13 (Schwan's LiveSmart)
Sweet Corn, whole kernal (Green Giant)
Sweet potato, baked in skin
Tender Ruby Reds (Fresh Express)
Tomato Paste
Tomato Sauce, No Salt Added (Hunt's)
Tomato Sauce w/ Onions, canned (Commercial Brand)
Tomatoes, canned in tomato juice (Commercially Prepared)
Tomatoes, sundried halves, organic (Trader Joe's)
Tomatoes - Diced, canned, in tomato juice (Great Value)
Tomatoes, Diced, No Salt Added, canned (Hunt's)
Triple Hearts (Fresh Express)
Turnip greens, canned, no salt added
White potatoes, baked, with skin
Whole Kernel Corn, Canned (S&W)

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