 |
Cooking | Health | Nutrition | Weight Gain | Weight Loss | Women | Baby | Social Planning | SITEMAP
How to lose weight | Weight Loss FAQ | Weight Management Tools | Weight Loss Cooking Recipes | Obesity
Choosing Vegetables for Weight Loss
Choose vegetable low in calories Glycemic index. Choose colorful vegetables for antioxidants
Servings needed: 2 cups for 1,600 calorie diet.
The vegetables should be consumed both as raw and as cooked.
For a weight loss program, you should select vegetables that are:
1. Low calorie
2. Makes you feel full
3. Low Glycemic Index
4. High Anti oxidants , vitamins and minerals
Serving size Equivalents
One Cup of vegetables equals as follows
Raw Vegetables
You can make vegetable medleys or salads using raw vegetables
Broccoli: 1 Cup chopped , 3 spears 5" long
Cauliflower: 1 Cup
Carrots: 1 Cup, 2 medium size
Celery: 1 Cup diced, 2 stalks (11" to 12" long)
Red Bell Peppers: 1 cup
Romaine Lettuce: 2 Cups
Spinach: 2 Cups
Tomatoes: 1 large
Cooked Vegetables
Bell Peppers: 1 cup
Broccoli: 1 Cup chopped , 3 spears 5" long
Brussels Sprouts: 1 Cup
Butternut squash: 1 Cup
Cauliflower: 1 Cup
Carrots: 1 Cup, 2 medium size
Green Beans: 1 Cup
Moong Sprouts: 1 Cup
Mustard Greens: 1 Cup
Red Cabbage: 1 Cup
Spinach: 1 Cups
Summer squash (Yellow, Green): 1 Cup
Tomatoes: 1 cup
Special Vegetables
These items have shown to lower blood glucose levels
Fenugreek Sprouts : 1 Cup. Seeds available in Indian Stores
Bitter Gourd (Karela): 1 Cup. Available in Chinese stores
In India, you can also use fresh Fenugreek leafs (Methi)
Miscellaneous
Red Onions, Fresh Garlic, Fresh Ginger