I'm confused with a measurement

[Back2Back]

Sorry if I am asking the obvious, but I don't know how to measure my vegetables. As I am allowed the 3 cups a day, and for the most part, my vegetables are mixed greens. Well do I push my "fluffy" greens down in my measuring cup? Or just toss them in loose? Because if I just toss them in loose then I am only getting a small handful at 3 cups.

Thanks for any replies!

[not2late]

Re: I'm confused with a measurement

Sorry if I am asking the obvious, but I don't know how to measure my vegetables. As I am allowed the 3 cups a day, and for the most part, my vegetables are mixed greens. Well do I push my "fluffy" greens down in my measuring cup? Or just toss them in loose? Because if I just toss them in loose then I am only getting a small handful at 3 cups.

Thanks for any replies!

Rules of Induction, Chapter 11, DANDR 2002:

You can eat approximately three cups--loosely packed--of salad, or two cups of salad plus one cup of the other vegetables (see the list of acceptable vegetables.)

Frankly, you might want to explore the other vegetables on the Foods List. There are about 54 veggies listed and the majority are far more nutritious (more fiber, vitamins and minerals) than the lettuces that predominate most green salads. For example, 1 cup of green beans is alot of green beans as compared to 1 cup of loosely packed lettuce greens.

[sallyseachange]

Re: I'm confused with a measurement

I always pushed my lettuce down a bit....but not too much. It's hard to judge really, but as you say, if you just drop lettuce leaves in a cup you're hardly eating anything. I interpret it as you being able to 'pack' the cup but not press down too hard!!! Thank heavens for the third cup of "other veggies". OWL was so welcome for the extra veggies, I have to say!

Anyway... that's what I did, and lost over 40 lbs.

[soliwit]

Re: I'm confused with a measurement

Ok what I have done ages ago is I went to the usda website and made a list of all veggies we're allowed and looked up what they say is the weight for one cup, so now I can be sure always to make the right measurements, cause I weigh everything.
It has al measurements also in grams, so the first amount you see is for 1 cup, then half a cup, a quarter cup and a third cup.
Maybe this helps, it worked for me very well cause I don't like measuring with cups, gives me the feeling I can cheat to easy with it, dunno.

Salads (2 or 3 cups of these) :

1 cup alfalfa = 33 gr = 1,2 oz ½=0,6 ¼=0,3 1/3=0,4

1 cup butter head, Boston, bib lettuce = 55 gr = 1,9 oz ½=0,95 ¼=0,48 1/3=0,6

1 cup chopped celery = 101 gr = 3,6 oz ½=1,8 ¼=0,9 1/3=1,2

1 cup cucumber = 104 gr = 3,7 oz ½=1,85 ¼=0,93 1/3=1,23

1 tbs chives = 3 gr = 0,1 oz

1 cup shredded Chinese cabbage = 76 = 2,7 oz ½=1,35 ¼=0,68 1/3=0,9

1 cup daikon (Chinese radish) = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17

1 cup endive = 50 gr = 1,8 oz ½=0,9 ¼=0,45 1/3=0,6

1 cup fennel = 87 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03

1 cup green leaf shredded = 36 gr = 1,3 oz

1 cup iceberg = 55 gr = 1,9 oz see butter head

1 cup jicama = 130 gr = 4,6 oz ½=2,3 ¼=1,15 1/3=1,53

1 cup mushrooms = 96 gr = 3,4 oz ½=1,7 ¼=0,85 1/3=1,13

1 cup chopped paprika = 149 gr = 5,3 oz ½=2,65 ¼=1,33 1/3=1,77

1 cup shredded pak-choi = 70 gr = 2,5 oz ½=1,25 ¼=0,63 1/3=0,83

1 cup shredded romaine or cos = 47 gr = 1,7 oz

1 cup sliced radishes = 116 gr = 4,1 oz ½=2,05 ¼=1,03 1/3=1,37

1 cup red leaf lettuce = 28 gr = 1 oz ½=0,5 ¼=0,25 1/3=0,33

1 cup shredded Savoy = 70 = 2,5 oz ½=1,25 ¼=0,63 1/3=0,83

1 cup witloof = 90 = 3,17 oz ½=1,59 ¼=0.79 1/3=1,06




Other veggies (1 cup if salads is 2 cups) :
1 cup asparagus = 134 gr = 4,7 oz ½=2,35 ¼=1,18 1/3=1,57

1 cup chopped broccoli = 91 gr = 3,2 oz ½=1,6 ¼=0,8 1/3=1,07

1 cup bamboo shoots = 151 gr = 5,3 oz ½=2,65 ¼=1,33 1/3=1,77

1 cup beet greens = 38 gr = 1,3 oz

1 cup Brussels sprouts = 88 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03

1 cup cabbage = 89 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03

1 cup cauliflower = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17

1 cup celery root = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17

1 cup collard greens = 36 gr = 1,3 oz

1 cup dandelion = 55 gr = 1,9 oz

1 cup eggplant= 82 gr = 2,9 oz ½=1,45 ¼=0,73 1/3=0,97

1 cup kale = 67 gr = 2,4 oz ½=1,2 ¼=0,6 1/3=0,8

1 cup kohlrabi = 135 gr = 4,8 oz ½=2,4 ¼=1,2 1/3=1,6

1 cup leeks = 89 gr = 3,1 oz ½=1,55 ¼=0,78 1/3=1,03

1 cup chopped onion = 160 gr = 5,6 oz ½=2,8 ¼=1,4 1/3=1,87

1 cup okra = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17

1 cup pumpkin = 116 gr = 4,1 oz ½=2,05 ¼=1,03 1/3=1,37

1 cup hearts of palm = 146 gr = 5,1 oz ½=2,55 ¼=1,28 1/3=1,7

1 cup rhubarb = 122 gr = 4,3 oz ½=2,15 ¼=1,08 1/3=1,43

1 cup sauerkraut = 142 gr = 5 oz ½=2,5 ¼=1,25 1/3=1,67

1 cup scallions, green onions = 100 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17

1 cup snow peas = 98 gr = 3,5 oz ½=1,75 ¼=0,88 1/3=1,17

1 cup spaghetti squash, raw = 101 gr = 3,6 oz ½=1,8 ¼=0,9 1/3=1,2

1 cup string, snap, wax beans = 110 gr = 3,9 oz ½=1,95 ¼=0,98 1/3=1,3

1 cup spinach = 30 gr = 1,1 oz

1 cup summer squash = 124 gr = 4,4 oz ½=2,2 ¼=1,1 1/3=1,47

1 cup tomato = 180 gr = 6,3 oz ½=3,15 ¼=1,58 1/3=2,1

1 cup turnips = 130 gr = 4,6 oz ½=2,3 ¼=1,15 1/3=1,53

[Elizellen]

Re: I'm confused with a measurement

Wow - what a lot of work, Soliwit!!
Thanks for posting that list - I am sure it will be copied and saved by many of us for future use!!

[sallyseachange]

Re: I'm confused with a measurement

That's one cool list! Thank you!

[soliwit]

Re: I'm confused with a measurement

Thanks for the apreciation, I hope people make good use of it.

[trappedinhere]

Re: I'm confused with a measurement

1 cup chopped broccoli = 91 gr = 3,2 oz ½=1,6 ¼=0,8 1/3=1,07

Okay I'm a little confused because I went on the site and I put in chopped broccoli, prepared, with salt and i got 184 grams. Did I do something incorrectly??

[OBob]

Re: I'm confused with a measurement

I'll just add that I was given (I believe good) advice early on to use the carb counter in lieu of the vague 2 - 3 cup rule. This made sense to me, because the amounts of carbs in the various induction veggies vary vastly (holy mackerel that's some serious alliteration).

For instance, a half cup of raw, chopped broccoli contains 1 gram of net carbs. A half cup of radicchio contains .7 gram net carbs. A half cup of spinach contains .2 gram net carbs. 3 cups of these three veggies (a cup each) would net you 3.8 grams of net carbs for your total daily intake.

Onions, on the other hand, contain 5.5 grams of net carbs per half cup. Sweet peppers contain 2.3 per half cup. A tomato contains 4.3 grams. Use these to fill your cups, and your total's going to be a lot higher.

So, I took the approach of measuring everything, and calculating exactly what I was eating from day 1. That way I knew exactly what was going into my body... never overconsuming net carbs, and only occasionally underconsuming them.

$.02

[soliwit]

Re: I'm confused with a measurement

Okay I'm a little confused because I went on the site and I put in chopped broccoli, prepared, with salt and i got 184 grams. Did I do something incorrectly??

All vegetables are measured raw, so not prepared, raw they are lighter in weight.

Obob: Yes the carb count on the vegetables do vary greatly, that's why you have to combine all the time and vary from day to day, your carbcount would constantly be very low if you'd only eat lettuce every day.

Fitday.com comes in very handy here.
On the site go to 'Goals' (on the left menu) then create a nutritional goal and chose dietary fiber and state minimal intake on say 5 and max intake say 25, this will now make fitday subtract the dietary fibers in your daily intake, so you can see how many net carbs you got in.