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