Food Choices - Mercy

VEGETABLESFood Serving Calorie Carb Fat SodiumSize Points grams grams milligramsArtichoke:Frozen, hearts only ½ cup ½ 9 0 55Boiled 1 2 34 0 285Asparagus: ½ cup ½ 4 0 10Bamboo shoots: ½ cup 0 2 0 5Beans:Bean salad, 3 bean ½ cup 1 15 0 411Black eyed peas ½ cup 1 ½ 19 0 276Dry, cooked & drained, no added salt(includes black, great northern, kidney, lima,navy pinto) ½ cup 1 ½ 20 0 2Garbanzos, chick peasCanned ½ cup 2 23 2 363Green beansCanned, drained ½ cup 0 3 0 178Canned, not drained ½ cup 1 ½ 20 0 445Fresh or frozen ½ cup 0 3 0 2Kidney beans, cnd ½ cup 1 ½ 20 0 444Lentils, boiled ½ cup 1 ½ 20 0 2Pork ‘n beans, cnd ½ cup 1 ½ 29 3 490Refried, fat-free ½ cup 1 20 0 480Refried, vegetarian ½ cup 1 ½ 21 2 550Soybeans, boiled* ½ cup 2 9 8 1*no added saltSoybeans, green ½ cup 1 ½ 10 6 13Beets:Canned, drained, salted ½ cup ½ 6 0 165Fresh, cooked ½ cup ½ 9 0 65Harvard, cnd ½ cup 1 22 0 199Broccoli:Raw ½ cup 0 2 0 12Cooked ½ cup- 1 cup ½ 4 0 20Brussel sprouts:Cooked ½ cup ½ 7 0 16Cabbage:Raw ½ cup 0 2 0 6Cooked ½ cup 0 3 0 61 cup ½ 7 0 12Carrots:Cooked ½ cup ½ 8 0 51Raw, med 1 0 7 0 25PAGE 34POINTS FOR GOOD NUTRITION