vegetable list - 20/20 Lifestyles

VEGETABLE LIST
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SI N G LE S ERVIN G = 1½ cup leafy greens or ½ cup raw or cooked vegetables (approximately 15 calories per serving)
If a food label is provided, please refer to the nutrition label for more accurate nutrition facts
L EA FY G R E E NS (1 ½ C U PS )
Arugula
Bibb
Endive
Escarole
Red or green leaf
Romaine
Spinach
G REEN V E G E TA B L E S (½ C U P)
Green beans
Artichoke
Broccoli*
Asparagus
Brussels sprouts
Bok choy
Collard greens
Kale
Mustard greens
Peas*
Snow peas*
Sugar snap peas*
Swiss chard
Zucchini*
OTHER V E G E TA B L E S (½ C U P)
Bell Peppers
Bean Sprouts*
Beets
Cabbage
Cauliflower
Celery
Eggplant
Garlic
Carrots*
Jicama
Leeks
Mushrooms
Radishes
Scallions
Tomatoes
Water Chestnuts
Spaghetti Squash
Yellow Squash*
Hot Peppers
Onions
Cucumber
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.
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HEALTHY SAUCES & SALAD DRESSINGS
H E ALT H Y S AU C E S A ND SA LA D DR ESSINGS SH O ULD CO NTA IN P ER SERV ING:
≤5 grams of sugar
≤ 5 grams of fat
≤400 milligrams of sodium
I N G R E D I E N T S TO L I MIT: High Fructose Corn Syrup, Artificial Sweeteners & Preservatives/Additives
S ALAD DRESSING S
Annie’s Naturals:
Lite Raspberry Vinaigrette
No-fat Yogurt Dressing with Dill
Tuscany Italian
Lite Gingerly Vinaigrette
Lite Honey Mustard Vinaigrette
Bernstein’s:
Fat Free Cheese Garlic Italian
Consorzio:
Raspberry and Balsamic Vinegar Mango Dressing
Drew’s All Natural:
Tomato and Basil Dressing
Follow Your Heart (PCC, Whole Foods):
Low Fat Ranch
Galeos Miso Based Dressings:
Sesame Seed
Dijonnaise
Caesar
Ginger Wasabi
Johnny’s:
Light Ranch
Kraft:
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 Vinaigrette
Ken’s Steakhouse:
Lite Raspberry Pomegranate
Italian
Litehouse: Light Pear Gorgonzola
SOY S AU C E
(≤550 M G/ SE RVI NG)
Bragg Liquid Aminos: Found in the
section with the soy sauces
Kroger: Lite Soy Sauce
Yamasa: Less Salt Soy Sauce
TO MATO SAUCE
Emeril’s: Kicked Up Tomato
Michael Angelo’s: Fire Roasted Tomato
Muir Glen: All varieties
MA R I NA D E S
Newman’s Own Light’s:
Italian Dressing
Balsamic Vinaigrette
Lime Vinaigrette
Raspberry & Walnut
Safeway Eating Right:
Light Ranch,
Fresh Garlic Caesar
Safeway O Organics:
Light Balsamic Dressing
Tuscan Dressing
Seeds of Change:
Mediterranean Tomato
Sweet Basil Vinaigrette
Spectrum:
Fat-free Sweet Onion and Garlic
Fat-free Toasted Sesame
Creamy Dill
Low-fat Creamy Roasted Pepper
Low-fat Southwestern Caesar
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:
Marinade
Annie Chun’s:
Hot and Spicy Shitake Mushroom Sauce
Consorzio:
Tropical Grill
Roasted Garlic and Balsamic
Firehouse:
Jalapeno Lime & Ginger
Garlic Lemon & Herbs
Jim Beam: Teriyaki
Ken’s Steakhouse Marinades:
Honey Teriyaki
Teriyaki
Herb and Garlic
Lawry’s:
Mexican Chili & Lime
Caribbean Jerk
Lemon Pepper
Steak & Chop
Baja Chipotle
Mesquite
Havana Garlic & Lime
Italian Garlic Steak
Masa’s (PCC, Whole Foods, Metropolitan Market):
Gourmet Curry Coconut
Thai Peanut Sauce
Masala Maza Korma Simmer Sauces
Red Tail Ale:
Sesame Herb
Garlic Ginger
Stubb’s Marinades:
Texas Steakhouse
Pork Marinade
Beef Marinade
Chicken Marinade
Trader Joe’s:
Beef Marinade
Bordeaux Sauce
MAYO NNA I SE
B A R B E Q UE S AU C E
Hellmann’s: Reduced Fat
Kraft: Fat Free, Light
Nasoya: Nayonaise (regular or lowfat)
Firehouse: Bar-B-Que Sauce
Red Tale Ale: Original BBQ Sauce
Stubb’s: Bar-B-Q Sauce
KE TCHUP ( PE R 1 T B SP)
Heinz: Organic
Muir Glen
Trader Joes: Organic Ketchup
Westbrae: Catsup
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Women Goals: 1200-1400
Men Goals: 1300-1700
33-39 g
42-47 g
s tage
STAGE 2 VE GETA B L E GROCERY LIST
2