Hi all, I'm kind of new here.....

Is anyone familiar with the salads from Subway? They are decent sized.....I was just wondering how many servings of veggies one of these salads would count as. I just got the veggie salad - no meat.

I'm really struggling with getting my veggies in, so if anyone has any ideas I'd sure appreciate it! Also I don't ever know what to count as a serving. Is a small can of V8 a serving? How about when a frozen dinner or can of soup says "a full serving of vegetables?" I'm assuming that means I can count it as one but it doesn't seem like there are enough veggies in those things to be able to count them.

Help!

Lettuce has no nutrition so I sure wouldn't use that as a veggie serving often. 1 cup packed pretty full is considered 1 serving. If you are using salads to get your veggies in, try to get romaine or spinach or escarole - the really dark greens. They have a lot more nutrition.

Actually I hate salads, that's why I was asking for ideas. I just happened to pick one up for lunch today in addition to a frozen dinner that I brought from home. I really don't know what to count as a serving - and it is hard for me to get 5 anyway because I don't like vegetables at all - except green beans! I can't eat those 5 times a day....

Just thought, with all these seasoned WW'ers, I'd get a few ideas....

What Constitutes a Serving?


Bread, Cereal, Rice and Pasta

1 slice bread

1 ounce of ready-to-eat cereal

1/2 cup of cooked cereal, rice, or pasta

1/2 bun, bagel, or English muffin

1/2 cup cooked cereal

Vegetable

1 cup of raw leafy vegetables

1/2 cup other vegetables, cooked or chopped raw

3/4 cup of vegetable juice

Fruit

1 medium apple, banana, orange

1/2 cup of chopped, cooked, or canned fruit

3/4 cup of fruit juice

Milk, Yogurt, and Cheese

1 cup of milk or yogurt

1-1/2 ounces of natural cheese

2 ounces of process cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

2-3 ounces of cooked lean meat, poultry, or fish

1/2 cup cooked dry beans or one egg counts as 1 ounce of lean meat

2 tablespoons of peanut butter or 1/3 cup of nuts count as 1 ounce of meat

Vegetarian Protein sources (serving sizes)

4 oz. tofu

8 oz. soy milk

2 tablespoons nuts or seeds

3 ounce veggie burger

2 tablespoons of peanut butter

1/2 cup cooked dry beans or 1 egg (if lacto-ovo vegetarian)


These are the guidelines from the USDA (with the exception of the vegetarian info).

USDA Website

Thanks!

Lately I have been added nuked frozen veggies to my lean cuisines. There is always left over sauce & this makes for a more filling lunch. I bought the spanish mix which has yellow/green beans, peas, corn, carrots. Yesterday I brought a frozen macaroni & cheese (lifestyles) which was 5 points & added a cup of veggies & mixed it altogether. It was good - with the cheese sauce on the veggies.

Hope this helps with the veggies.