Wednesday, October 19

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.

3 comments:

  1. Always about moderation, huh!

    You are learning so much. And I'm learning so much from you! Love!

    ReplyDelete
  2. P.S. Does the same go for fruit? (I'm sure it does... but I'm just double checking.)

    ReplyDelete
  3. Um, so I guess sweet potato fries don't really count as a veggie then...rats!

    ReplyDelete