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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
Beverages, Alcohol & Juices
Convenience Foods
Cooking Ingredients
Dairy & Eggs
Dietary Supplements, Medications
Entrees, Meals & Side Dishes
Jam, Jelly, Preserves
M.O.M Pantry
Meat & Fish
Nuts & Seeds
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Sauces, Seasonings, Fats & Oils
Serving up a Smile
Snacks & Sweets
Soups, Stews & Chili
Sport & Diet Food
Vegetables & Beans (Legumes)
Vegetarian products

Vegetables & Beans (Legumes)

Beans (Legumes)
Vegetables and Vegetable Products

Vegetables & Beans (Legumes) > Vegetables and Vegetable Products

Alfalfa Seeds, Sprouted, Raw
Artichoke Tapenade (Gerties Finest)
Arugula, baby, organic (Nature's Promise)
Asparagus, frozen
Asparagus, cooked
Baby Beets, Steamed and Peeled, Ready to Eat (Trader Joe's)
Baby Broccoli Florets, Steamfresh frozen (Birds Eye)
Baby Corn, Pickled Whole (Reese)
Banana pepper, fresh
Belgian Endive (multiple databases agree)
Broccoli coleslaw (Mann's Sunny Shores)
Broccoli, Carrots, Sugar Snap Peas, & Water Chestnuts (Birds Eye Steamfresh)
Canned Green Beans, No Salt (CV-Walmart)
Carrots, Frozen - Cooked - boiled, drained without salt (NDB 11131)
Carrots, frozen, boiled, without salt
Cauliflower and cheese sauce, Just for One (Green Giant)
Chayote, cooked
Chipotle Chile Peppers, in adobo sauce (Embasa)
Cole Slaw Kit w/dressing (Fresh Express)
Crunchies - Edamame, Freeze dried (Crunchies Food)
Crushed tomatoes with basil, canned, from Harris Teeter (Tuttorosso)
Cut Green Beans, Steamin' Easy (Stater Bros)
Cut Green Beans, Frozen (Fresh & Easy)
Dill Pickles (Commercial Brand)
Dumpling Squash
Endive, fresh
Fire Roasted Crushed Tomatoes, organic (Muir Glen)
Four Cheese mashed potatoes, w/ idaho potatoes (Valley View)
French Haricot Vert (Green Beans) (Earth Exotics)
Golden Cut Corn, organic (Organics)
Green Peppers, sweet , fresh
Hearts of palm, canned
Kale, fresh
Kale, cooked
Lacinto Kale
Leeks, bulb and lower leaf, chopped
Leeks, cooked
Mache, greens, lettuce (Garden-Generic)
Mango and Peach Salsa (Santa Barbara)
Mediterranean Vegetable Blend, 2 lb. resealable bag, Serves 9 (Schwan's LiveSmart)
Mixed Baby Kales, Pre-Washed Ready to Eat (Earthbound Farms)
Mixed Vegetables, 2 lb. resealable bag, Serves 11 (Schwan's LiveSmart)
Mixed Vegetables, Organic (Sun Harvest)
Mixed vegetables, canned
Mixed Vegetables, Organic (Cascadian Farm)
Mushrooms, cooked
Napa cabbage, cooked
Okra, fresh
Organic Tomatoes, diced in tomato juice (Trader Joe's)
Peas, green, frozen, unprepared
Peas & Carrots, frozen veggies (Safeway)
Peeled Ground Tomatoes, organic (Muir Glen)
Peeled Tomatoes, Diced No Salt Added (Ralphs)
pepperoncini, Mild Whole (La Mas Rica)
Pickles, sweet, gherkin (Del Monte)
Potato skin, baked
Potatoes, canned, drained, no salt added
Potatoes, Russet (Pride of the Valley)
Potatoes, white, flesh and skin, raw
Pumpkin, cooked
Riviera (Fresh Express)
Sauerkraut, premium, crisp (Claussen)
Seaweed (kelp), fresh
Shallots, freeze-dried
Shredded Carrot Salad, NTY online, January 19, 2009 (m.o.m)
Sour pickle (cucumber), low sodium
Spinach, baby, organic (Nature's Promise)
Steamfresh Asian Medley, frozen vegetables (Birds Eye)
Sugar Snap Pea Stir Fry Blend, Frozen (Albertsons)
Sweet Peas, Frozen (Fresh & Easy)
Sweet Pickles, Low Sodium (Commercially Prepared)
Sweet yellow corn on the cob, fresh
Tomatillos, fresh
Tomato Paste (Raley's)
Tomato Sauce, No Salt Added (Hunt's)
Tomato Sauce w/ Onions, canned (Commercial Brand)
Whole Sweet Peppers, Roasted Forina (Peloponnese)
Young Green Onions, tops only
Zucchini, baby, fresh

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


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