Vegetables that contain small amounts of
carbohydrates & calories are on this list.
Vegetables contain important nutrients.
Try to eat at least 2 or 3 vegetable choices
In general, one vegetable exchange is:
- 1/2 cup of cooked vegetables or vegetable juice,
- 1 cup of raw vegetables.
If you eat 1 to 2 vegetable choices at a meal
you do not have to count the calories or
carbohydrates because they contain
small amounts of these nutrients.
- Fresh & frozen vegetables have less added salt than canned vegetables.
Drain & rinse canned vegetables if you want to remove some salt.
- Choose more dark green & dark yellow vegetables,
such as spinach, broccoli, romaine, carrots, chilies, & peppers.
- Broccoli, brussels sprouts, cauliflower, greens, peppers,
spinach, & tomatoes are good sources of vitamin C.
- Vegetables contain 1 to 4 grams of fiber per serving.
- A 1-cup portion of broccoli is a portion about the
size of a light bulb.
- Tomato sauce is different from spaghetti sauce,
which is on the Other Carbohydrates list.
- Canned vegetables & juices are available
without added salt.
- If you eat 3 cups or more of raw vegetables or
1 1/2 cups of cooked vegetables at one meal,
count them as 1 carbohydrate choice.
- Starchy vegetables such as corn, peas, winter squash,
& potatoes that contain larger amounts of calories &
carbohydrates are on the Starch list.
One Vegetable exchange equals
5 grams carbohydrate
2 grams protein
0 grams fat, and
Beans (green, wax, Italian)
Green onions or scallions
Greens (collard, kale, mustard, turnip)
Mixed vegetables (without corn, peas, or pasta)
Peppers (all varieties)
Salad greens (endive, escarole, lettuce, romaine, spinach)
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