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
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25-50 calories
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50-100 calories
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Bamboo
shoots
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Asparagus
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Artichoke
(leaves and heart)
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Cucumber
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Broccoli
|
Bean
sprout
|
Eggplant
|
Cabbage
|
Beets
|
Gourd
|
Cauliflower
|
Brussels
sprouts
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Greens-
collard, kale, mustard, turnip
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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
|
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Pumpkin
|
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Radishes
|
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Seaweed
|
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Summer
squashes
|
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Swiss
chard
|
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Turnips
|
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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
|
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Potato
|
Lentils
|
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Winter squashes
|
Plantain
|
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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.
Always about moderation, huh!
ReplyDeleteYou are learning so much. And I'm learning so much from you! Love!
P.S. Does the same go for fruit? (I'm sure it does... but I'm just double checking.)
ReplyDeleteUm, so I guess sweet potato fries don't really count as a veggie then...rats!
ReplyDelete