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I am seeing several posters who are choosing only lettuce as their 3 cups per day - either because they say they 'don't like vegetables' or that it is easier and quicker to grab a prepacked bag of iceberg or romaine fromt he shelf of the supermarket.
So I wanted to remind you all that it is not just lettuce in the 2-3 cups list!
Try to think of them as 'salad vegetables' rather than just 'lettuce' to remind yourself that there is lots more choice than lettuce.
Those of you who have memorised the lists or want to check your DANDR will notice I have moved spinach from the one-cup list to the 2-cup list.
This is because I have seen many people posting the nutritional info on spinach and arguing that spinach was put on the wrong list in DANDR, and that it makes sense to move it to the 2-cup list.
So everybody - please dont limit yourself to just lettuce, and if you do decide to only eat lettuce, make sure you choose some of the darker coloured ones which are much more nutritious than plain old 'chewy water' iceberg!!
We are supposed to get at least half of our carbs on induction from our veggies, so if you only have 3 cups of romaine or cos lettuce (according to fitday this is only about 1 carb once you deduct the fibre) you could only have another one carb for that day!!
So what wil you choose to go with those 3 cups of chewy water?
1 and a half large eggs (1 carb)?
1 pack of splenda (1 carb per serving)?
1 ounce of cheese (1 carb) ?
Doesnt sound much like Atkins to me!!
So I wanted to remind you all that it is not just lettuce in the 2-3 cups list!
Try to think of them as 'salad vegetables' rather than just 'lettuce' to remind yourself that there is lots more choice than lettuce.
Salad Vegetables
You can have two to three cups per day of:
alfalfa sprouts, daikon, mushrooms, arugula, endive, parsley, bok choy, escarole, peppers, celery, fennel, radicchio, chicory, jicama, radishes, chives, lettuce, romaine lettuce, cucumber, mâche, sorrel, spinach
These salad vegetables are high in phytonutrients and provide a good source of fibre
Other Vegetables
You can have one cup per day of these veggies if your salad vegetables do not exceed two cups. These are slightly higher in carbohydrate content than the salad vegetables:
artichoke, celery root, pumpkin, artichoke hearts, rhubarb, asparagus, chard, sauerkraut, bamboo shoots, collard greens, scallions, dandelion, snow peas, bean sprouts, dandelion greens, spaghetti squash, beet greens, eggplant, broccoli, hearts of palm, string or wax beans, broccoli rabe, kale, summer squash, brussels sprouts, kohlrabi, tomato, bean sprouts, leeks, turnips, cabbage, okra, water chestnuts, cauliflower, onion, zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
You can have two to three cups per day of:
alfalfa sprouts, daikon, mushrooms, arugula, endive, parsley, bok choy, escarole, peppers, celery, fennel, radicchio, chicory, jicama, radishes, chives, lettuce, romaine lettuce, cucumber, mâche, sorrel, spinach
These salad vegetables are high in phytonutrients and provide a good source of fibre
Other Vegetables
You can have one cup per day of these veggies if your salad vegetables do not exceed two cups. These are slightly higher in carbohydrate content than the salad vegetables:
artichoke, celery root, pumpkin, artichoke hearts, rhubarb, asparagus, chard, sauerkraut, bamboo shoots, collard greens, scallions, dandelion, snow peas, bean sprouts, dandelion greens, spaghetti squash, beet greens, eggplant, broccoli, hearts of palm, string or wax beans, broccoli rabe, kale, summer squash, brussels sprouts, kohlrabi, tomato, bean sprouts, leeks, turnips, cabbage, okra, water chestnuts, cauliflower, onion, zucchini
If a vegetable, such as spinach or tomato, cooks down significantly, it must be measured raw so as not to underestimate its carb count.
This is because I have seen many people posting the nutritional info on spinach and arguing that spinach was put on the wrong list in DANDR, and that it makes sense to move it to the 2-cup list.
So everybody - please dont limit yourself to just lettuce, and if you do decide to only eat lettuce, make sure you choose some of the darker coloured ones which are much more nutritious than plain old 'chewy water' iceberg!!
We are supposed to get at least half of our carbs on induction from our veggies, so if you only have 3 cups of romaine or cos lettuce (according to fitday this is only about 1 carb once you deduct the fibre) you could only have another one carb for that day!!
So what wil you choose to go with those 3 cups of chewy water?
1 and a half large eggs (1 carb)?
1 pack of splenda (1 carb per serving)?
1 ounce of cheese (1 carb) ?
Doesnt sound much like Atkins to me!!
)
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