healthy eating habits
  • Non-starchy vegetables: These vegetables rich source of
      • dietary fiber made up of:
        • Soluble fiber that forms a gel and ties up bile acid (bits of cholesterol) for disposal
        • Insoluble fiber that adds bulk to stool to prevent constipation
    • vitamins (A, B1, B3, B5, B6, C, E, K, niacin, and others. Vitamins play a critical role in food metabolism, and the formation of hormones as well as other important bodily functions.
    • Minerals (Potassium, Phosphorous, Magnesium, Calcium, Iron, Sodium, Manganese, Copper, Selenium, and Zinc) play many important roles in the many life functions of the body.
  • Starchy vegetables: These vegetables are a high source of starch, which the body converts to glucose for energy. They also provide small amounts of dietary fiber compared to non-starchy veggies.

Here’s a Healthy Eating Food calorie Chart for each veggie (non-starchy and starchy) in the group:

Vegetables Name Serving = Calories
Alfalfa sprouts

Artichoke

Artichoke hearts

Arugula

Asparagus

Avocado

Bamboo shoots

Beet greens

Beets

Bell peppers

Bok choy

Broccoli

Broccoli, raw

Brussels sprouts

Cabbage

Carrot, raw

Carrots

Cauliflower

Cauliflower, raw

Celery, raw

Celery

Chard

Chives

Collard greens

Corn

Cucumbers

Eggplant

Endive

Garlic

Green beans

Green onions

Jicama

Kale

Kohlrabi

Leeks

Lemon grass

Lettuce, iceburg

Lettuce, romaine

Mushrooms

Mushrooms

Mustard greens

Okra

Olive oil

Onion

Onion, raw

Onion, raw

Parsley

Peas

Potato, white

Pumpkin

Radishes

Radicchio

Rhubarb

Rutabaga

Sauerkraut

Spinach

Spinach

Summer squash

Sweet potato

Tomato

Turnip greens

Turnips

Water chestnuts

Winter squash

Zucchini

1 cup 20 calories

medium 60 calories

1/2 cup cooked 42 calories

1/2 cup 3 calories

1/2 cup cooked 23 calories

1/2 cup pureed 185 calories

1/2 cup raw 21 calories

1/2 cup cooked 20 calories

1/2 cup cooked 38 calories

1/2 cup raw sliced 25 calories

1/2 cup cooked 10 calories

1/2 cup cooked 22 calories

1 medium stalk 45 calories

1/2 cup cooked 30 calories

1/2 cup cooked 17 calories

1.7 inch 31 calories

1/2 cup cooked 35 calories

1/2 cup cooked 20 calories

3 florets 14 calories

1 stalk 6 calories

1/2 cup cooked 13 calories

1/2 cup cooked 18 calories

1 medium 9 calories

1/2 cup cooked 17 calories

1/2 cup cooked 89 calories

1/2 cup sliced 7 calories

1/2 cup cooked 13 calories

1/2 cup chopped 13 calories

1 clove 4 calories

1/2 cup cooked 22 calories

1/2 cup chopped 16 calories

1/2 cup cooked 43 calories

1/2 cup cooked 18 calories

1/2 cup cooked 24 calories

1/2 cup cooked 16 calories

1 cup raw 66 calories

1/2 cup 9 calories

1/2 cup 4 calories

1/2 cup raw 9 calories

1/2 cup cooked 21 calories

1/2 cup cooked 11 calories

1/2 cup cooked 25 calories

1 tbs. * 120 calories

1/2 cup cooked 46 calories

1 medium 60 calories

1/2 cup chopped 30 calories

1/2 cup chopped 11 calories

1/2 cup cooked 34 calories

1/2 cup cooked 59 calories

1/2 cup cooked 24 calories

1/2 cup sliced 12 calories

1 medium leaf 2 calories

1/2 cup raw 13 calories

1/2 cup cooked 47 calories

1/2 cup cooked 25 calories

1/2 cup cooked 21 calories

1 cup raw 14 calories

1/2 cup cooked 36 calories

1/2 cup cooked *125 calories

1 medium 35 calories

1/2 cup cooked 15 calories

1/2 cup cooked 24 calories

1/2 cup raw 60 calories

1/2 cup cooked 80 calories

1/2 cup cooked 14 calories

*Alert: High calorie – Don’t go hog wild with it!

 

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