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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

5 Lettuce Mix (Fresh Express)
Antioxidant blend mixed vegetables, frozen (Green Giant)
Artichoke Tapenade (Gerties Finest)
Baby Beets, Steamed and Peeled, Ready to Eat (Trader Joe's)
baby reds, flavored mashed potatoes (Idahoan)
Baby Spinach, Organically Grown (Fresh N Natural (Costco))
Bamboo shoots, canned, drained
Black Olives, California Ripe (Diomede)
Boil-in-bag Rice, Minute Rice (Riviana1)
Broccoli, Chopped (Market Pantry)
Broccoli, cooked
Broccoli Florets, 1.5 lb. resealable bag Serves 8 (Schwan's LiveSmart)
Butterhead, Boston, bibb type lettuce, fresh
Cabbage, cooked
Cabbage, fresh
California-Style Blend, Organic (Earthbound Farm)
Canned Green Beans, No Salt (CV-Walmart)
Carob Powder (Chatfield's)
Carrots, baby, sticks, shredded, etc.
Cauliflower, cooked
Celtuce, fresh
Chinese waterchestnuts (matai), raw
Cilantro (coriander leaves), fresh
Collards, cooked
Corn Grits / Polenta, white (Arrowhead Mills)
Crunchies - Herb Spiced Power Veggies, Freeze dried (Crunchies Food)
Cut Corn, Super Sweet (Schwan's)
Diced Tomatoes, organic (Muir Glen)
Diced Tomatoes with Italian Herbs, organic (Muir Glen)
Diced Tomatoes, canned, no salt added (Food Lion)
Diced Tomatoes, canned (Furmano's)
Eating Right Broccoli Stir Fry, Fresh Broccoli, Carrots and Snow Peas (4 per pkg) (Lucerne Foods)
Fennel bulb, fresh
Fire Roasted Red Peppers (Trader Joe's)
Garden Trio, Organic, Frozen (Bybee Foods)
Garlic, fresh
Hubbard Squash, mashed
Lima Beans, Frozen (Albertsons)
MicroSteam Whole Green Beans, 3 - 12 oz. steam bags, Serves 12 (Schwan's LiveSmart)
Mixed Baby Greens, organic, romaine, chard, arugula, frisee, plus others, approx 2 cups (Earthbound Farm)
Mixed Vegetable Blend, Frozen, steam in bag (Richfood)
Mushroom, portobello
Nopales, cooked
Olives, pitted (Lindsay, Early California, Publix)
Organic Diced Tomatoes, Canned (Trader Joes)
Poblano chili
Poblano Pepper, raw
Potatoes, canned, drained, no salt added
Pumpkin, canned (Commercially Prepared)
Pumpkin, canned (Libby)
Pumpkin, cooked
Purslane, fresh
Radicchio, fresh
Rice Medley, rice, peas, and mushrooms (Green Giant)
Roasted Garlic Mashed Potatoes, (as packaged) (Betty Crocker)
Roasted Peppers, in water (Delallo)
Romaine lettuce, fresh
Rutabagas, cooked
Salsify, fresh
Salt & Vinegar - Lays, Potato Chips (Frito-Lay)
Scotch kale, cooked
Sliced Beets, No Salt Added (Sun Harvest)
Steam n' Mash Cut Red Potatoes, nutri info w/out milk & butter (Ore-Ida)
Sugar Snap Pea Stir Fry Blend, Frozen (Albertsons)
Sweet Pickles, Low Sodium (Commercially Prepared)
Sweet potato, baked in skin
Sweet Tender Greens (Fresh Express)
Tomato Paste
Tomato Paste (Raley's)
Tomatoes, canned in tomato juice (Commercially Prepared)
Turnip greens, canned, no salt added
Valley Fresh Steamers - Basil Vegatable Medley (Prepared), Cauliflower, Carrots, Sugar Snap Peas & Basil Butter Sauce (Green Giant)
Whole Kernel Corn, Canned (S&W)
Yams, boiled or baked

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


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