OPTAVIA® Vegetable Conversion Chart

[Pages:4]Vegetable Conversion Chart

While some Clients prefer to use measuring cups to measure their vegetables for the Lean & GreenTM Meal, others prefer to use a food scale to get an exact measure of weight. If you choose to weigh your vegetables, this chart will help you convert a vegetable's volume (in cups) to its weight on a food scale (in grams and ounces).

Here's how it works: 1. Pick which vegetable(s) you would like to have for your Lean & Green Meal on the" Green Options" list in your program guide. 2. Find the vegetable in the list below for the gram and ounce equivalent to one serving of that vegetable (? cup unless otherwise specified). 3. You need 3 servings of vegetables for your Lean & Green Meal. If you plan to only have one type of vegetable, multiply the gram and ounce amount by 3 for a total of 3 servings. If you plan to have a combination of vegetables, you can adjust the amounts accordingly.

As you use this chart, keep in mind that the raw weight listed is not representing how much raw vegetable will yield a ? cup cooked. The raw weight represents how much raw vegetable equates to a ? cup portion, and the cooked weight represents how much cooked vegetable equates to a ? cup portion. The weight measurements listed on the chart are derived from the USDA's FoodData .

Some Clients prefer to weigh their vegetables in the form they are going to eat it in, while others find it easier to weigh prior to cooking. It is fine to use either approach; the nutritional differences between the two will be negligible. Both methods will result in a healthy portion of vegetables that complies with the nutritional parameters for the Green portion of your Lean & Green Meal.

Lowest Carbohydrate

Moderate Carbohydrate

Highest Carbohydrate

Item

Variety

Arugula Asparagus Asparagus Asparagus Asparagus Broccoli Broccoli Broccoli Broccoli, Chinese Broccoli, Raab Broccoli, Raab Cabbage Cabbage Cabbage, Chinese (Bok-Choy) Cabbage, Chinese (Bok-Choy) Cabbage, Chinese (Pe-Tsai) Cabbage, Chinese (Pe-Tsai) Cabbage, Common Cabbage, Napa Cabbage, Red

Raw Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Raw Cooked from frozen variety Cooked from fresh variety Cooked from fresh variety Raw Cooked from fresh variety Raw Raw Raw Cooked from fresh variety Raw Cooked from fresh variety Cooked from fresh variety Cooked from fresh variety Raw

? 2023 OPTAVIA LLC. All Rights Reserved.

Quantity

.5 cup (chopped) .5 cup .5 cup .5 cup .5 cup .5 cup .5 cup .5 cup .5 cup .5 cup (chopped) .5 cup .5 cup (chopped) .5 cup (shredded) .5 cup (shredded) .5 cup (shredded) .5 cup (shredded) .5 cup .5 cup .5 cup .5 cup (shredded)

GM Wt

Oz. Wt

10

0.35

67

2.36

90

3.17

90

3.17

121

4.27

44

1.55

92

3.24

78

2.75

44

1.55

20

0.71

44

1.55

44.5

1.57

35

1.23

35

1.23

85

3.00

38

1.34

59.5

2.10

75

2.65

54.5

1.92

35

1.23

DOC_Vegetable-Conversions_032023

Vegetable Conversion Chart (cont.)

Lowest Carbohydrate

Item

Variety

Cabbage, Red Cabbage, Savoy Cabbage, Savoy Cabbage, Swamp Cabbage, Swamp (Skunk Cabbage) Cauliflower Cauliflower Cauliflower Cauliflower, Green Cauliflower, Green Celery Celery Chard, Swiss Chard, Swiss Chayote Squash Chayote Squash Collard Greens Collard Greens Cucumber, no peel Cucumber, with peel Eggplant Eggplant Escarole Fennel bulb Green beans Green beans Green beans Green beans Greens, Mustard Greens, Mustard Greens, Mustard Greens, Turnip Greens, Turnip Greens, Turnip Greens, Turnip NSA Heart of Palm Jalape?o Jicama

Cooked from fresh variety Raw Cooked from fresh variety Cooked from fresh variety Raw Raw Cooked from frozen variety Cooked from fresh variety Raw Cooked from fresh variety Raw Cooked from fresh variety Raw Cooked from fresh variety Raw Cooked from fresh variety Cooked from fresh variety Raw Raw Raw Raw Cooked from fresh variety Raw Raw Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Cooked from frozen variety Cooked from fresh variety Raw Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Canned Raw Raw

? 2023 OPTAVIA LLC. All Rights Reserved.

Moderate Carbohydrate

Highest Carbohydrate

Quantity

.5 cup .5 cup (shredded) .5 cup .5 cup .5 cup (chopped) .5 cup .5 cup .5 cup .5 cup .5 cup .5 cup (chopped) .5 cup .5 cup .5 cup .5 cup .5 cup .5 cup 1 cup (chopped) .5 cup (slices) .5 cup (slices) .5 cup (cubes) .5 cup .5 cup (shredded) .5 cup (slices) .5 cup .5 cup .5 cup .5 cup .5 cup .5 cup 1 cup (chopped) .5 cup (chopped) .5 cup .5 cup .5 cup .5 cup .5 cup (slices) .5 cup

GM Wt

Oz. Wt

75

2.65

35

1.23

72.5

2.56

49

1.73

28

0.99

50

1.76

90

3.17

62

2.19

32

1.13

62

2.19

50.5

1.78

75

2.65

18

0.63

87.5

3.09

66

2.33

80

2.82

95

3.35

36

1.27

59.5

2.10

52

1.83

41

1.45

49.5

1.75

25

0.88

43.5

1.53

55

1.94

67.5

2.38

62.5

2.20

67.5

2.38

75

2.65

70

2.47

56

1.98

27.5

0.97

82

2.89

72

2.54

72

2.54

73

2.57

45

1.59

65

2.29

DOC_Vegetable-Conversions_032023

Vegetable Conversion Chart (cont.)

Lowest Carbohydrate

Item

Jicama Kale Kale Kale Kale, Scotch Kale, Scotch Kohlrabi Kohlrabi Leeks Leeks Lettuce, Butterhead (including Boston and Bibb) Lettuce, Endive Lettuce, Iceberg Lettuce, Romaine Lettuce, Spring Mix Mushroom Mushroom Mushroom, Brown, Italian or Crimini Mushroom, Portabella Mushroom, Portabella Mushroom, Straw Mushroom, White Mushroom, White Nopales Okra Okra Okra Peppers, Green Sweet Peppers, Green Sweet Peppers, Green Sweet Peppers, Green Sweet Peppers, Red Sweet Peppers, Red Sweet Peppers, Red Sweet Peppers, Red Sweet Peppers, Yellow Sweet Radishes

Variety

Cooked from fresh variety Raw Cooked from frozen variety Cooked from fresh variety Raw Cooked from fresh variety Raw Cooked from fresh variety Raw Cooked from fresh variety

Raw

Raw Raw Raw Raw Cooked from fresh variety Cooked from canned variety Raw Raw Cooked from fresh variety Cooked from canned variety Raw Cooked from fresh variety Raw Raw Cooked from frozen variety Cooked from fresh variety Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety Raw Raw

? 2023 OPTAVIA LLC. All Rights Reserved.

Moderate Carbohydrate

Highest Carbohydrate

Quantity

.5 cup .5 cup (chopped) .5 cup .5 cup .5 cup (chopped) .5 cup (chopped) .5 cup .5 cup .5 cup .5 cup

1 cup (shredded or chopped)

1 cup (chopped) 1 cup (shredded) 1 cup (shredded) 1 cup (shredded) .5 cup .5 cup .5 cup (sliced) .5 cup (sliced) .5 cup (sliced) .5 cup .5 cup (pieces) .5 cup .5 cup (slices) .5 cup .5 cup .5 cup .5 cup (chopped) .5 cup .5 cup .5 cup .5 cup (chopped) .5 cup .5 cup .5 cup .5 cup (chopped) .5 cup (slices)

GM Wt

65 33.5 65 65 33.5 65 67.5 82.5 44.5 52

55

50 72 47 42.5 78 78 36 43 60.5 91 35 78 43 50 92 80 74.5 68 68 70 74.5 68 68 70 74.5 58

Oz. Wt

2.29 1.18 2.29 2.29 1.18 2.29 2.38 2.91 1.57 1.83

1.94

1.76 2.54 1.66 1.5 2.75 2.75 1.27 1.52 2.13 3.21 1.23 2.75 1.52 1.76 3.25 2.82 2.63 2.40 2.40 2.47 2.63 2.40 2.40 2.47 2.63 2.05

DOC_Vegetable-Conversions_032023

Vegetable Conversion Chart (cont.)

Lowest Carbohydrate

Item

Variety

Radishes, Oriental

Raw

Radishes, Oriental

Cooked from fresh variety

Scallions

Raw

Spinach

Cooked from fresh variety

Spinach

Cooked from frozen variety

Spinach

Cooked from canned variety

Spinach, Malabar

Cooked from fresh variety

Spinach, Mustard (Tendergreen)

Cooked from fresh variety

Spinach, Mustard (Tendergreen)

Raw

Spinach, New Zealand

Cooked from frozen variety

Spinach, New Zealand

Raw

Spinach

Raw

Sprouts, Alfalfa

Raw

Sprouts, Mung Bean Sprouts

Raw

Sprouts, Mung Bean Sprouts

Cooked from fresh variety

Squash, Summer, Crookneck and Straightneck

Squash, Summer, Crookneck and Straightneck

Squash, Summer, Crookneck and Straightneck

Squash, Summer, Crookneck and Straightneck

Raw Cooked from frozen variety Cooked from fresh variety Cooked from canned variety w/skin

Squash, Summer, Scallop

Raw

Squash, Summer, Scallop

Cooked from frozen variety

Squash, Summer, Zucchini

Raw w/skin

Squash, Summer, Zucchini

Cooked from fresh variety w/skin

Squash, Summer, Zucchini

Cooked from frozen variety w/skin

Squash, Spaghetti

Raw

Squash, Spaghetti

Cooked from fresh variety

Tomato, red ripe

Raw

Tomato, red ripe

Raw

Tomato, red ripe packed in tomato juice Cooked from canned variety

Tomato, red ripe

Cooked from fresh variety

Turnips

Raw

Turnips

Cooked from frozen variety

Turnips

Cooked from fresh variety

Watercress

Raw

Moderate Carbohydrate

Highest Carbohydrate

Quantity

.5 cup (slices) .5 cup (slices) .5 cup .5 cup .5 cup .5 cup .5 cup .5 cup (chopped) 1 cup (chopped) .5 cup (chopped) 1 cup (chopped) 1 cup .5 cup .5 cup .5 cup

.5 cup (sliced)

.5 cup (slices)

.5 cup (slices)

.5 cup

.5 cup (sliced) .5 cup (slices) .5 cup (sliced) .5 cup .5 cup .5 cup (cubes) .5 cup .5 cup (chopped or sliced) .5 cup (cherry) .5 cup (with juice) .5 cup .5 cup (cubes) .5 cup .5 cup 1 cup (chopped)

GM Wt

58 73.5 50 90 95 107 90 90 150 90 56 30 16.5 52 62

65

96

90

105

65 90 56.5 90 111.5 50.5 77.5 90 74.5 120 120 65 78 78 34

Oz. Wt

2.05 2.59 1.76 3.77 3.35 3.77 3.17 3.17 5.29 3.17 1.97 1.06 0.58 1.83 2.19

2.29

3.39

3.17

3.70

2.29 3.17 1.99 3.17 3.93 1.78 2.73 3.17 2.63 4.23 4.23 2.29 2.75 2.75 1.20

? 2023 OPTAVIA LLC. All Rights Reserved.

DOC_Vegetable-Conversions_032023

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