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 each day. 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 or snack, you do not have to count the calories or carbohydrates because they contain small amounts of these nutrients. Nutrition Tips 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.

Selection Tips 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.

Artichoke Artichoke hearts Asparagus Beans (green, wax, Italian) Bean sprouts Beets Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Green onions or scallions Greens (collard, kale, mustard, turnip) Kohlrabi Leeks Mixed vegetables (without corn, peas, or pasta) Mushrooms Okra Onions

Pea pods Peppers (all varieties) Radishes Salad greens (endive, escarole, lettuce, romaine, spinach) sauerdraut Spinach Summer Squash Tomato Tomatoes, canned Tomato sauce Tomato/vegetable juice Turnips Water chestnuts Watercress Zucchini