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Here’s an easy rule of thumb for healthy meals: fill half of your plate with vegetables and
fruit which are usually very low in calories and high in valuable nutrients. When fresh
foods aren't available, choose frozen or canned vegetables and fruits in water without
added sugars, saturated and trans fat, or salt.
Frozen Mixed Vegetables:
•
What’s a serving?
1½ cup cooked
•
Nutrition Info per serving
: 59 calories; 4g fiber, 78% Daily Value for vitamin A,
5% Daily Value for vitamin C, 4% Daily Value for potassium
Green Peas (frozen, cooked):
•
What’s a serving?
1½ cup cooked
•
Nutrition Info per serving
: 62 calories, 0mg cholesterol, 4g fiber, 4g protein, 13%
Daily Value for vitamin C, 34% Daily Value for vitamin A, 7% Daily Value for iron
Sweet Potato (cooked, baked in skin):
•
What’s a serving?
1 medium potato (2” diameter, 5” long, raw)
•
Nutrition Info per serving
: 103 calories, 0g fat, 0mg cholesterol, 4g fiber, 438%
Daily Value for vitamin A, 37% Daily Value for vitamin C
Brown Rice (cooked):
•
What’s a serving?
½ cup cooked
•
Nutrition Info per serving:
108 calories, 0mg cholesterol, 2g fiber
Source:
American Heart Association
U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient
Database for Standard Reference, Release 24.
Tips for Healthier Side Dishes
