I love non-starchy vegetables because they are free foods, meaning you can snack on them all day. They offer so many vitamins, & minerals. In their raw state, they provide a great source of fiber getting you closer to the 35 grams you need in a day.
Nonstarchy vegetables contain very little sugar (only 5 grams per serving compared to 15 grams in a starchy vegetable serving). One serving equals the following:
1/2 cup cooked vegetables (carrots, broccoli, zucchini, eggplant, cabbage, etc.)
1 cup raw vegetables or leafy salad greens
1/2 cup vegetable juice (usually contains a large amount of sodium)
As you shop for vegetables, choose a variety of colors. For example: orange carrots, green spinach, yellow squash, purple eggplant, red tomatoes. Vitamins and minerals give vegetables their color. So, a variety of color means a variety of vitamins and minerals.
Continuing your 64oz. of water/day, 3 servings of fruits/day, and 5 10-minute walks this week, add 2 servings (or more) nonstarchy vegetables.
Posted on
Mon, February 6, 2012
by Janna McIntosh, RD, LD