Cooked Vegetables

These are the portion sizes for vegetables which have been cooked:

1 medium artichoke

12 spears asparagus

1/4 cup canned black beans

1 cup green beans

3 cups bok choy

1 cup broccoli

1 cup brussels sprouts

1 1/2 cups cabbage

2 cups cauliflower

1/4 cup chickpeas

1 cup collard greens

1 1/2 cup eggplant/aubergine

1 cup kale

1/4 cup canned kidney beans

1 cup leeks

1/4 cup lentils

1 cup boiled mushrooms

1 cup okra

1/2 cup onion

1 cup sauerkraut

1 cup spinach

1 cup swiss chard

1 cup turnips

1 cup yellow squash

1 cup zucchini/courgette

The following cooked vegetables are high glycaemic, which means they turn to sugar quickly in the body and should be used in moderation, and not daily.

1/2 cup sliced beets

1/3 cup butternut squash

1/2 cup carrots

1/3 cup parsnip

1/4 cup lima beans

1/3 cup peas

1/3 sweet potato (medium)

Go to fats or protein to see how much of each you need to eat, at the same time, depending on the portion size you choose.