Vegetables
Load up! You’ll get fiber and very little fat or salt (unless you add them). Remember, potatoes and corn count as carbs.
Best choice
Fresh veggies, eaten raw or lightly steamed, roasted, or grilled
Plain frozen vegetables, lightly steamed
Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great, because it’s low in nutrients.
Low sodium or unsalted canned vegetables
Worst Choices
Canned vegetables with lots of added sodium
Veggies cooked with lots of added butter, cheese, or sauce
Pickles, if you need to limit sodium -- otherwise, pickles are okay.
Sauerkraut, for the same reason as pickles -- so, limit them if you have high blood pressure
