Each vegetable serving on this list contains about 5g of carbohydrate, 2g of protein and 25 calories. Generally, most vegetables contain about 2-3g of dietary fibre and are a good source of vitamins and minerals. Fresh and frozen veggies have more vitamins and less added salt and are therefore preferable to canned veggies. Each item on this list contains about 15g of carbohydrate and 60 calories. On average, fresh, frozen and dried fruits have about 2g of fibre per serving.
Fruit juices contain very little dietary fibre and therefore whole fruit is a better choice.
Canned fruits must have no added sugar, such as Natuurlite. Each serving of milk or milk products in this list contains about 12g of carbohydrate and 8g of protein. Fat-free milk products should be consumed wherever possible. Each serving on the fat list contains about 5g of fat and 45 calories. All fats are high in calories and should be carefully measured.