Mixed Vegetables (Drained Solids, Canned) (1 Cup)

Drain and rinse the canned mixed vegetables under water to remove some added sodium and any starchy canning liquid.

Keep the serving moderate and bulk it out with non-starchy vegetables such as broccoli, cauliflower, zucchini, spinach, or green beans.

Pair the vegetables with protein, such as eggs, chicken, fish, tofu, tempeh, lentils, or chickpeas, rather than eating them alone.

Add a source of fat and flavor, such as olive oil, avocado, nuts, seeds, or a vinaigrette without added sugar.

Eat the mixed vegetables as part of a balanced meal, ideally after protein or a salad, instead of as a standalone snack.

Take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.