Optavia Vegetables: How do optavia categorize?

For your Lean & Green Meal, you need three servings of optavia vegetables. Multiply the gram and ounce amount of one vegetable by three to get a total of three servings. Depending on how many vegetables you plan to serve, adjust the amounts accordingly.

This is how it works: 

1. Choose one or more vegetables from your program guide’s “Optavia Green list”  for your Lean & Green Meal. 
2. Determine the amount of a vegetable in grams and ounces equivalent to one serving (1/2 cup unless otherwise specified). 
3. Your Lean & Green Meal should include 3 servings of vegetables. You will need three servings if you plan to have only one type of vegetable. Depending on the combination of vegetables you plan to have, you can adjust the quantities accordingly.

Let’s explore optavia green list: 

Highest Carbohydrate vegetables Nutrition Facts

Broccoli

By adding broccoli to your diet, you may be able to replace higher-calorie and ultra-processed foods with fiber and water that can help you stay full longer.

Nutrition Facts  

Each 100g contains:

|Calories 34| Total fat 0.4g |cholesterol 0mg |Total carbohydrate 7g | Protein 2.8g |

Cabbage, red

The low calories, high water content, and dietary fiber of cabbage may also help you lose weight.

Nutrition Facts 

Each 100g contains:

|Calories 31| Total fat 0.2g |cholesterol 0mg |Total carbohydrate 7g | Protein 1.4g |

Chard, Swiss

In addition to increasing fullness after meals, high fiber vegetables like Swiss chard can help prevent overeating.

Nutrition Facts 

 Each 100g contains: 

|Calories 19| Total fat 0.2g |cholesterol 0mg |Total carbohydrate 3.7g | Protein 1.8g |

Chayote Squash

It is believed that fiber slows down the rate at which the stomach empties, which may lead to a decrease in food intake and a reduction in overall weight.

Nutrition Facts 

Each 100g contains: 

|Calories 19| Total fat 0.1g |cholesterol 0mg |Total carbohydrate 4.5g | Protein 0.8g |

Collard Greens

Charmaine Jones, a registered dietitian nutritionist and founder of Food Jonezi, says collard greens are high in water and fiber, which keeps you full longer. Weight loss can be facilitated by an increase in satiety, which can result in a decrease in caloric intake per day.

Nutrition Facts 

Each 100g contains:

|Calories 32| Total fat 0.6g |cholesterol 0mg |Total carbohydrate 5g | Protein 3g |

Green beans 

Raw green beans contain just 31 calories, nearly no fat, and only 3.6 grams of sugar per cup. If you’re watching your weight, that’s fantastic news.

Nutrition Facts 

Each 100g contains:

|Calories 31| Total fat 0.2g |cholesterol 0mg |Total carbohydrate 7g | Protein 1.8g |

Heart of Palm

Each  100g contains:

|Calories 151| Total fat 0.2g |cholesterol 0mg |Total carbohydrate 26g | Protein 2.7g |

Jicama

This snack might help you satisfy your cravings and suppress your appetite without gaining weight or losing nutritional value. As a result of the high water content in jicama flesh, jicama is juicy and helps you stay hydrated.

Nutrition Facts: 

Each 100g contains:

|Calories 38| Total fat 0.1g |cholesterol 0mg |Total carbohydrate 9g | Protein 0.7g |

Moderate Carbohydrate Vegetables  Nutrition Facts:

Asparagus

The low fat and calorie content of asparagus (one cup sheds just 32 calories), as well as its high fiber content, make it a good candidate for weight loss.

Nutrition Facts:

Each 100g contains:

|Calories 20| Total fat 0.1g |cholesterol 0mg |Total carbohydrate 3.9g | Protein 2.2g |

Cabbage

In addition to being rich in water and fiber, cabbage maintains a healthy digestive system. It is easy for the stomach to feel full after eating cabbage for a long period of time. You will be able to avoid overeating by reducing your appetite. It helps in weight loss because its fiber removes constipation and speeds up metabolism.

Nutrition Facts:

Each 100g contains:

|Calories 25| Total fat 0.1g |cholesterol 0mg |Total carbohydrate 69g | Protein 1.3g |

Cauliflower

The fiber in cauliflower helps manage weight by increasing fullness, delaying the return of hunger, and regulating blood sugar and insulin levels. Approximately 3.5 ounces of water are also present in one cup of raw broccoli, which helps you feel full longer.

Other moderate carbohydrate vegetables:

Eggplant, Fennel bulb, Kale. Mushroom, Portabella, Spinach, Squash

Lowest Carbohydrate vegetables Nutrition Facts: 

Arugula

Apart from providing other health benefits, regular consumption of arugula aids in weight loss. With its low calorie content and high vitamin content, arugula will provide your body with the necessary nutrition without causing you to gain weight.

Other lowest carbohydrate vegetables

Celery, Chard, Swiss, Collard Greens, Cucumber, Escarole, Greens, Mustard, Jalapeño, Lettuce, Endive, Mushroom, Nopales, Radishes, Oriental, Spinach and Watercress.

Frequently Asked Questions: 

Which vegetables are not permitted In optavia?

Until you reach the transition plan, starchy vegetables, such as corn, peas, and potatoes, are not allowed. The first week of transition is off-limits to fresh fruit. In a few weeks, low-fat dairy products are introduced (after fruit is reintroduced).

In Optavia, what’s the best vegetable to eat?

The best low-carb vegetables for the Optavia diet are dark, leafy greens such as spinach, kale, and arugula. In addition to vitamins A, C, and K, these greens also contain calcium and iron. You can cook or eat them raw in a variety of dishes, and they’re incredibly versatile.

Can Rice be taken on Optavia?

Whole grain foods can be included in the diet during the maintenance phase of Optavia. Brown rice, whole wheat pasta, whole grain bread, and high fiber breakfast cereals are some examples of whole grain options.