VEGETABLES
Most vegetables are great sources of vitamins -- especially A and C -- and minerals. Try a new vegetable today! (All serving sizes are 1/2 cup cooked unless noted otherwise.)
| SWEET POTATO, baked (1 medium) |
184 |
| potato, baked (1 medium) |
83 |
| spinach |
76 |
| kale |
55 |
| mixed vegetables, frozen |
52 |
| broccoli |
52 |
| winter squash (acom, buttermut), baked |
44 |
| Brussels sprouts |
37 |
| cabbage, chopped, raw (1 cup) |
34 |
| green peas |
33 |
| carrot (1) |
30 |
| okra |
30 |
| corn on the cob (1 ear) |
27 |
| tomato (1 medium) |
27 |
| green pepper (1/2) |
26 |
| cauliflower, raw |
25 |
| artichoke (1/2) |
24 |
| romaine lettuce, raw (1 cup) |
24 |
| collard greens |
23 |
| asparagus |
22 |
| celery (four 5" pieces) |
19 |
| green beans |
18 |
| turnips |
16 |
| sauerkraut |
15 |
| summer squash (zucchini) |
12 |
| green beans, canned |
10 |
| iceberg lettuce, raw (1 cup) |
8 |
| bean sprouts (1/4 cups) |
7 |
| onion, chopped, raw (1/4 cup) |
7 |
| eggplant |
6 |
| cucumber slices, raw |
4 |
| mushrooms, raw (1/4 cup) |
2 |
| dill pickle (1/2 large) |
-3 |
| Ore-Ida Tater Tots (3 1/2 oz.) |
-12 |
| avocado (1/2 medium) |
-25 |
BE HEALTHY
Eat Lots of Sweetpotatoes
COPYRIGHT 1980, CENTER FOR THE SCIENCES IN PUBLIC INTEREST. REPRINTED FROM NUTRITION SCOREBOARD WHICH IS AVAILABLE FROM CSPI, 1875 CONN. AVE., N.W. #300, WAHSINGTON, D.C. 20002 FOR $4.95. |
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HOW TO USE THIS CHART
The chart on this page indicated the relative nutritional values of many common vegetables. The hight the score, the more nutritious the vegetables. The higher the score, the more nutritious the vegetable. Choose a vegetable tat is near the top of the chart; eat less of the foods that have negative values or are near the bottom. Small differences in ratings (e.g. 24 vs. 26) are not significant.
Eat a aried diet composed mainly of grains and grain products (especiallyu whole grains), fresh vegatables and fruits, poutly and fish, lowfat dairy products, lean meats, dried beans, and nuts. Eat fewer foods that are high in fat, salt, sugar, and cholesterol.
The formulas used to score foods reflect current scientific beliefs about nutirtion and helth. A diet high in saturated fat and cholesterol greatly increases the risk of coronary heart disease. Diets high in any kind of fat-saturated or unsaturated - are likely to increse the risk of bowel and breast cancers. Too much salt (sodium) can promote high blood pressure, which increases the risk of heart attack and stroke. Sugar prmotes tooth decay and obesity, while pushing nutritious foods out of one's diet.
The single most beneficial dietary change for most people would be to replace fatty foods with foods righ in starch and dietary fiber (potatoes, while wheat bread, brown rice, dried beans, etc.).
Ratings listed are for average-size servings. Adjuest the score proportionatelly for larger or smaller portions.
A Healthy Diet Must Be...
Moderate
Varied
Enjoyable
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