|
Look for the high fiber (†) vegetables when creating your meal.
Each vegetable exchange contains about 5 gram of carbohydrate, 2 grams
of protein, no fat, and 25 Calories.
Unless stated otherwise one exchange (serving) equals:
1/2 cup of cooked vegetables or vegetable juice
1 cup of raw vegetables
Choose 2-4 vegetables daily:
| Artichoke (1/2 medium) |
Greens (†collard, mustard, turnip, kale) |
String beans |
| Asparagus |
Jicama |
Summer squash (crookneck) |
| Beans (green, wax, Italian) |
Kohlrabi |
Tomato, medium |
| Bean sprouts |
Leeks |
Tomato, cherry (6) |
| Beets |
Mixed vegetables |
Tomato/vegetable juice |
|
†Broccoli |
Mushrooms, cooked |
Turnips |
|
†Brussels sprouts |
Okra |
V-8 juice (1 cup) |
| Cabbage, cooked |
Onions |
Water chestnuts |
| †Carrots |
Pea pods (snow peas) |
Wax beans |
| Cauliflower |
Rhubarb |
Zucchini, cooked |
| Chayote |
Rutabaga |
|
| Eggplant |
Sauerkraut |
|
| Green peppers |
†Spinach, cooked |
|
Created: 12/18/2002 |
