Vegetables need to play a starring role in your diet!

Vegetables:
   Vegetables are low in calories, and high in nutrients. Better still, like fruit, they are filled with fiber, which allows the body to stay fuller longer on fewer calories. This can help us to maintain and even lose weight. Antioxidants are also in  produce, which helps to fight the negative signs of aging.

Try to incorporate a serving or two of vegetables in each meal. It is recommended to eat between 5-9 servings of fruits and vegetables daily.

Common Vegetables and their Nutritional Value:

Broccoli- 1 stalk of Broccoli= 51 calories, 4 grams of fiber, 224% daily value of Vitamin C, 24% daily value of Folate, 16% daily value of Manganese, 10% daily value of Phosphorus

Kale - 1 cup of chopped Kale= 33 calories, 1 gram of fiber, 134% daily value of Vitamin C, 26% daily value of Manganese, 9% daily value of Calcium, 2 grams of protein

Cucumber- 1 medium cucumber peeled= 24 calories, 18% Vitamin K, 11% Vitamin C, 7% daily value of Folate

Avocado- 1 hass avocado= 322 calories, 13 grams of fiber, 4 grams of protein, 41% daily value of Folate, 17% daily value of Niacin, 33% daily value of Vitamin C.

Collard Greens- 1 cup of raw collards= 11 calories, 1 gram of fiber, 48% daily value of vitamin A, 230% daily value of Vitamin K

Potato- 1 small potato with skin= 133 calories, 4 grams of fiber, 3 grams of protein, 56% daily value of Vitamin C, 25% daily value of Vitamin B6, 20% daily value of Potassium

Sweet Potato- 1 sweet potato (5 inches long)= 112 calories, 4 grams of fiber, 4 % daily value of iron, 369% daily value of Vitamin A, 14% daily value of Vitamin B6

Squash- 1 medium summer squash= 31 calories, 2 grams of fiber, 16% daily value of Ribo Flavin, 56% daily value of Vitamin C, 21% daily value of Vitamin B6.

Pumpkin- 1 cup of cubed pumpkin= 30 calories, 171% daily value of Vitamin A, 11% daily value of Potassium, 17% daily value of Vitamin C

Eggplant- 1 unpeeled eggplant= 132 calories, 19 grams of fiber, 6 grams of protein, 20% daily value of Vitamin C, 30% daily value of Folate, 23% daily value of Vitamin B6, 18% daily value of Niacin

Spinach- 1 bunch of spinach= 78 calories, 7 grams of fiber, 10 grams of protein, 34% daily value of Calcium, 159% daily value of Vitamin C, 51% daily value of Iron

Beets- 1 beet= 35 calories, 2 grams of fiber, 22% daily value of Folate, 7% daily value of Vitamin C, 13% daily value of Manganese

Romaine Lettuce- 1 head of romaine lettuce= 106 calories, 13 grams of fiber, 34% daily value of Iron, 30% daily value of Thiamin , 23% daily value of Vitamin B6, 49% daily value of Manganese

Tomatoes- 1 medium whole tomato= 22 calories, 1 gram of fiber, 26% daily value of Vitamin C, 20% daily value of Vitamin A, 12% daily value of Vitamin K

Carrots- 1 cup of chopped carrots= 52 calories, 4 grams of fiber, 13% daily value of Vitamin C, 2% daily value of iron, 21% of Vitamin K

Zucchini- 1 medium zucchini= 31 calories, 2 grams of fiber, 56% daily Value of Vitamin C, 4% daily value of Iron, 17% daily value of Manganese, 15% daily value of potassium

Onions- 1 medium onion= 44 calories, 2 grams of fiber, 14% daily value of vitamin C, 7% daily value of Vitamin B6

Brussels Sprouts- 1 cup of raw Brussels sprouts= 38 calories, 3 grams of fiber, 125% daily value of Vitamin C, 195% daily value of Vitamin K, 13% daily value of Vitamin A, 13% daily value of Folate

Alfalfa Sprouts- 1 cup of sprouts= 8 calories, 1 gram of fiber, 13% daily value of Vitamin K, 5% daily value of vitamin C

Reference: http://www.nutritiondata.com/

Nutrition Links:

• Vegetarianism 101
  
• Living the Raw Life
  
• Vitamins
  
• Minerals
  
• Fruits