too much of a good thing?... even if it's vegetables

Check out this Root Vegetable Gratin

We all know that vegetables are great for you.  They are a great source of vitamins, minerals, phytochemicals (small biologically active compounds), etc.  With few exceptions, unprocessed (not breaded and fried!) vegetables are naturally low in calories, cholesterol, sodium, and fat! They are not a good source of protein, but they often serve as an excellent complement to it in meals.

Vegetables, however, do contribute to calorie intake, and some vegetables are more calorically dense than others.  These calories can quickly add up.  When choosing vegetables, you must be aware of differences between those that are starchy and those that are non-starchy.

Kale is a great side dish

Non-starchy vegetables are relatively low in calories (~50 calories/cup cooked).  These are the ones that make great snacks, and often times, they help you to feel full because they are high in fiber and usually low in sugar.  They also tend to be lower in calories (because they have less carbohydrates) while still delivering healthy phytochemicals.

On the other hand, starchy vegetables can provide 3-4 times as many calories (~230 calories/cup cooked) as their non-starchy counterparts.  These calories are coming from the carbohydrate content of the vegetables.  They are, too, low in sugar and high in fiber, but these are the vegetables that you need to be aware of and show portion control!

Non-starchy vegetables (info for 1 cup cooked/ 2 cups raw)*

0-25 calories	25-50 calories	50-100 calories
Bamboo shoots	Asparagus	Artichoke (leaves and heart)
Cucumber	Broccoli	Bean sprout
Eggplant	Cabbage	Beets
Gourd	Cauliflower	Brussels sprouts
Greens- collard, kale, mustard, turnip	Celery	Carrots
Lettuce	Chayote	Corn on the cob
Spinach	Green beans	Pea pods
Salad greens- all types	Green onions	Peppers (green)
Tomato	Leeks	Rutabaga
Watercress	Mushrooms	Vegetable juice
	Okra	Water chestnuts
	Onion
	Pumpkin
	Radishes
	Seaweed
	Summer squashes
	Swiss chard
	Turnips
	Zucchini

Starchy vegetables (info for 1 cup cooked/ 2 cups raw)*

100-200 calories	200-300 calories	300+ calories
Corn	Beans, plain	Baked beans
Parsnips	Cassava	Hummus
Peas	Creamed corn
Potato	Lentils
Winter squashes	Plantain
Taro
Yam or sweet potato

Corn can be cooked in many ways

You can see where a problem might begin to occur

• 2 cups of cooked corn = ~250 cal
• 2 cups of cooked spinach = ~14 cal

Please do not look at this and think that you shouldn't eat starchy vegetables!  You should! Just eat them in moderation.  Starchy vegetables tend to be an excellent source of many vitamins and minerals!!

Keep in mind that the recommended daily intake of vegetables ranges from 2.5 cups- 4 cups a day (depending upon age, gender and activity)!  Try to get a mix of starchy and non-starchy vegetables in your diet, and keep in mind to use portion control when eating vegetables containing more calories.  (also- note the cooking method of the vegetables- sauteed and fried vegetables have added fat and thus increase the caloric intake!)

*Information directly from:

Brown, Amy C. Understanding Food: Principles and Preparation. 4th ed. Belmont, CA: Wadsworth Pub, 2011. Print.