Tuesday, September 2, 2014

Vegetables

I often talk/write about 2 types of vegetables, those that are the "primary vegetables" or vegetables that are low in calories and carbs. The other type, I often refer to as "starchy carbs."  These vegetables are more dense, have more calories, and have more carbohydrates.

Neither types of vegetables are good or bad.  They just serve different purposes.  

A sweet potato, for instance is a great source of calories, otherwise known as energy, and it's full of fiber and nutrients.  However, you need to limit your intake of these types of starchy vegetables.  

Celery and cucumbers have a high water content, are full of phytonutrients and very low in calories.  You could eat these types of  vegetables all day long and they would add very little to your caloriic consumption.

Primary vegetables - 1 serving =1 cup, which is about 40 calories
Brussels sprouts
broccoli 
asparagus 
tomatoes (I know they are technically a fruit) 
summer squash 
string beans
snow peas
cabbage
sweet peppers
carrots
inter squash
cauliflower
artichokes
eggplant
beets
onions 
jicama

No serving size- eat all that you want!!!
Kale
Collard greens
spinach
bok choy
celery
cucumbers
lettuce (all but iceberg)
mushrooms
radishes
sprouts

Starchy Vegetables - 1 serving = 1/2 cup, which is about 95 calories
sweet potato
yams
corn on the cob
potato

Food Journal


Week
My goal(s) for the week:
Daily serving amounts:
Vegetables: _____________________
Fruits: __________________________
Starchy carbohydrates: __________
Protein:  _________________________
Fats: ____________________________
Monday
Breakfast ________________________
Snack ___________________________
Lunch ___________________________
Snack ___________________________
Dinner ___________________________
Water □□□□□□□□□□□□□□□□ oz
Friday
Breakfast ________________________
Snack ___________________________
Lunch ___________________________
Snack ___________________________
Dinner ___________________________
Water □□□□□□□□□□□□□□□□ oz
Tuesday
Breakfast ________________________
Snack ___________________________
Lunch ___________________________
Snack ___________________________
Dinner ___________________________
Water □□□□□□□□□□□□□□□□ oz
Saturday
Breakfast ________________________
Snack ___________________________
Lunch ___________________________
Snack ___________________________
Dinner ___________________________
Water □□□□□□□□□□□□□□□□ oz
Wednesday
Breakfast ________________________
Snack ___________________________
Lunch ___________________________
Snack ___________________________
Dinner ___________________________
Water □□□□□□□□□□□□□□□□ oz
Sunday
Breakfast ________________________
Snack ___________________________
Lunch ___________________________
Snack ___________________________
Dinner ___________________________
Water □□□□□□□□□□□□□□□□ oz
Thursday
Breakfast ________________________
Snack ___________________________
Lunch ___________________________
Snack ___________________________
Dinner ___________________________
Water □□□□□□□□□□□□□□□□ oz
Personal development □□□□□□□
Fitness □□□□□

"Do one thing everyday
that scares you"
Eleanor Roosevelt