VEGETABLE LIST - 2020 Lifestyles · VEGETABLE LIST ® HEALTHY SAUCES AND SALAD DRESSINGS SHOULD...
Transcript of VEGETABLE LIST - 2020 Lifestyles · VEGETABLE LIST ® HEALTHY SAUCES AND SALAD DRESSINGS SHOULD...
SINGLE SERVING = 1½ cup leafy greens or ½ cup raw or cooked vegetables (approximately 15 calories per serving)Ifafoodlabelisprovided,pleaserefertothenutritionlabelformoreaccuratenutritionfacts
LEAFY GREENS (1½CUPS)
ArugulaBibb
EndiveEscarole
Redorgreenleaf
GREEN VEGETABLES (½ CUP)
OTHER VEGETABLES (½ CUP)
SpinachRomaine
Artichoke
Broccoli*
Green beans
Bean Sprouts*Beets
CabbageCauliflower
CeleryEggplantGarlicJicama
Hot Peppers
Onions
CucumberCarrots*
Bell Peppers LeeksMushrooms
RadishesScallions
TomatoesWater ChestnutsSpaghetti SquashYellowSquash*
For now avoid juice, corn, peas, potatoes, yams, sweet potatoes, and winter squash due to their high high starch content.*Try to include at least 1 serving of a high fiber vegetable each day.
AsparagusBrussels sprouts
Bok choyCollard greens
KaleMustard greens
Peas*Snow peas*
Sugar snap peas*Swiss chardZucchini*
VEGETABLE LIST®
HEALTHY SAUCES AND SALAD DRESSINGS SHOULD CONTAIN PER SERVING: ≤5gramsofsugar ≤ 5gramsoffat ≤400milligramsofsodiumINGREDIENTS TO LIMIT: HighFructoseCornSyrup,ArtificialSweeteners&Preservatives/Additives
SALAD DRESSINGS
Annie’s Naturals: Lite Raspberry Vinaigrette No-fatYogurtDressingwithDill Tuscany Italian Lite Gingerly Vinaigrette Lite Honey Mustard VinaigretteBernstein’s: Fat Free Cheese Garlic ItalianConsorzio: Raspberry and Balsamic Vinegar Mango DressingDrew’s All Natural: Tomato and Basil Dressing Follow Your Heart (PCC, Whole Foods): Low Fat RanchGaleos Miso Based Dressings: Sesame Seed Dijonnaise Caesar Ginger WasabiJohnny’s: Light RanchKraft: Light Done Right Ranch Light Done Right Italian Light Done Right Raspberry Vinaigrette Ranch Free Fat Free Honey Dijon, Fat Free Ranch Fat Free Zesty Italian Zesty Italian Roasted Red Pepper Italian with Parmesan Greek Vinaigrette Sundried Tomato VinaigretteKen’s Steakhouse: Lite Raspberry Pomegranate ItalianLitehouse: Light Pear Gorgonzola
MARINADES
TOMATO SAUCE KETCHUP (PER 1 TBSP)
Bragg Liquid Aminos: Found in the section with the soy saucesKroger: Lite Soy SauceYamasa: Less Salt Soy Sauce
Hellmann’s: Reduced Fat Kraft: Fat Free, Light Nasoya: Nayonaise (regularorlowfat)
Firehouse: Bar-B-Que SauceRed Tale Ale: Original BBQ SauceStubb’s: Bar-B-Q Sauce
SOY SAUCE (≤550MG/SERVING) MAYONNAISE BARBEQUE SAUCE
Emeril’s: Kicked Up TomatoMichael Angelo’s: Fire Roasted TomatoMuir Glen: All varieties
Heinz: Organic Muir GlenTrader Joes: Organic KetchupWestbrae: Catsup
Newman’s Own Light’s: Italian Dressing Balsamic Vinaigrette Lime Vinaigrette Raspberry & WalnutSafeway Eating Right: Light Ranch, Fresh Garlic CaesarSafeway O Organics: Light Balsamic Dressing Tuscan DressingSeeds of Change: Mediterranean Tomato Sweet Basil Vinaigrette Spectrum: Fat-freeSweetOnionandGarlic Fat-freeToastedSesame Creamy Dill Low-fatCreamyRoastedPepper Low-fatSouthwesternCaesar Zesty Italian Trader Joes: Champagne Pear Vinaigrette Cranberry Walnut & Gorgonzola Low Fat Parmesan Ranch Asian Spicy Peanut Wishbone: Just 2 Good Ranch Fat Free Italian Light Italian Salad Spritzers Light Sweet and Spicy French Balsamic Vinaigrette
A1: MarinadeAnnie Chun’s: Hot and Spicy Shitake Mushroom Sauce Consorzio: Tropical Grill Roasted Garlic and BalsamicFirehouse: Jalapeno Lime & Ginger Garlic Lemon & HerbsJim Beam: TeriyakiKen’s Steakhouse Marinades: Honey Teriyaki Teriyaki Herb and GarlicLawry’s: Mexican Chili & Lime Caribbean Jerk Lemon Pepper Steak & Chop Baja Chipotle Mesquite Havana Garlic & Lime Italian Garlic SteakMasa’s (PCC, Whole Foods, Metropolitan Market): Gourmet Curry Coconut Thai Peanut Sauce Masala Maza Korma Simmer SaucesRed Tail Ale: Sesame Herb Garlic GingerStubb’s Marinades: Texas Steakhouse Pork Marinade BeefMarinade Chicken MarinadeTrader Joe’s: BeefMarinade Bordeaux Sauce
HEALTHY SAUCES & SALAD DRESSINGS®
®
STAGE 2 VEGETABLE GROCERY LIST®
2stage
����%R[�+LJK�3URWHLQ�3RZGHU�6KDNHV
����%R[�RI�3URWHLQ�%DUV�DQG�RU�7ZR���SDFNV�RI�57'V
��)UHVK�RU�IUR]HQ�EHUULHV��QR�V\UXS�DGGHG��L�H��EOXHEHUULHV��EODFNEHUULHV��UDVSEHUULHV��VWUDZEHUULHV��HWF�
&KRLFH�RI�IDW�VHUYLQJV���2OLYH�RLO�RU�FDQROD�RLO��&RRNLQJ�VSUD\��1DWXUDO�SHDQXW�EXWWHU��/RZ�IDW�PD\R�RU�VDODG�GUHVVLQJ��VHH�DSSURYHG�VDXFHV�DQG�VDODG�GUHVVLQJV�E\�YLVLWLQJ�RXU�VWDJH���QXWULWLRQ�JXLGHV���5DZ�QXWV�
��6XSSOHPHQWV��%H�VXUH�WR�SODFH�DQ�RUGHU�IRU�\RXU�QH[W�FRQWDLQHU�RI�GDLO\�SDFNV�ZKHQ�\RX�DUH�KDOIZD\�WKURXJK�\RXU�ÀUVW�RUGHU��
�����VHUYLQJV�RI�QRQ�VWDUFK\�YHJHWDEOHV�SHU�GD\��3OHDVH�VHH�RXU�OLVW�RI�DSSURYHG�YHJHWDEOHV�RQ�\RXU�VWDJH���QXWULWLRQ�JXLGHV�
&KRLFHV�RI�OHDQ�RU�YHU\�OHDQ�SURWHLQ��� ��&KLFNHQ�RU�7XUNH\�%UHDVW� ��)LVK� ��/HDQ�%HHI�RU�3RUN� ��7XQD�FDQQHG�LQ�ZDWHU� ��)UR]HQ�6KULPS�RU�6FDOORSV� ��6R\�3URGXFWV��7RIX��� �� 0RUQLQJVWDU�RU�%RFD�SDWWLHV�DQG��� EXUJHUV�� ��3UH�&RRNHG�0HDW��/RZ�� �� 6RGLXP�'HOL�0HDWV��5RDVWHG�� �� &KLFNHQ�ZLWK�VNLQ�UHPRYHG�
/LVWHG�EHORZ�\RX�ZLOO�ÀQG�RXU�ZHHN�E\�ZHHN�JURFHU\�OLVWV�WR�KHOS�JXLGH�\RX�LQ�PDNLQJ�\RXU�PHDO�SODQV�IRU�WKH�ZHHN���:KLOH�JRLQJ�WKURXJK�HDFK�ZHHNO\�OLVW��EH�VXUH�WR�FKHFN�WR�VHH�ZKDW�\RX�DOUHDG\�KDYH�RQ�KDQG��DV�ZHOO�DV�SUHSDUH�\RXU�PHQX�RI�PHDOV�DQG�VQDFNV�WKURXJKRXW�WKH�ZHHN���+DSS\�6KRSSLQJ�
Women Goals: 1200-1400�FDORULHV�����33-39 g�IDW��Men Goals: 1300-1700�FDORULHV�����42-47 g�IDW��