We’re not talking about french fries and ketchup. You should be embracing nonstarchy veggies — such as spinach, carrots, broccoli, and green beans — since this type of vegetable has the fewest calories and carbohydrates. If you want to try something new to mix up your usual vegetable options, some of our favorites are Swiss chard, bok choy, and broccolini. Aim for a variety of colors in your fruits and veggies to ensure you benefit from the various nutrients the different kinds have to offer.
You have the option of fresh, frozen, and canned veggies, but buy the ones with the labels "no salt added" or "low sodium." And put that frozen creamed spinach and frozen buttered broccoli back on the shelf! Frozen vegetables with added sauces are higher in fat and sodium.
Avoid the frozen and canned fruits with added sugars. If you’d like to include dried fruit and fruit juice in your diet, go ahead. Just remember that even though they’re nutritious, fruit juices tend to be high in calories and sugar, so make sure to factor that into your total calories and sugar intake for the day.