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Many fruit contain sugar which,  as you noted, is a simple carbohydrate. Fruits that are lower in sugar include avocado (0g in 1oz.), strawberries (8g in 8 medium strawberries), tangerines (9g in 1 medium), pineapple (10g in 4oz.) and cantaloupe, grapefruit, honeydew and nectarines each with 11g in 1 serving (about 5oz.).  However, whole fruits (not juice) do contain fiber which is a complex carbohydrate that is not digested.  It also may help to slow absorption of sugar. 

Starch is a complex carb. Most vegetables are high in fiber but low in both sugar and starch so are excellent for low-carb diets. Starchy vegetables contain more starch. They include white and sweet potatoes, corn and peas, but each of these contains less than 10g of carbohydrate in a serving. For comparison, a slice of whole wheat bread contains about 12g of carbohydrate.

I would suggest you consult a registered dietitian who can help you plan your diet with consideration of the medical reason you were told to limit simple sugars.  You can find a registered dietitian at , or your physician may be able to recommend someone to you.

There are many recipes for freezing vegetables. You may want to google “freezing vegetables” and choose a university or government site (ends in .edu or .gov). Enjoy your garden produce!

Coconut water is found mainly in green coconuts and is sometimes used for fluid replacement in developing countries. One cup of coconut water contains more than 10% of the daily value for vitamin C, magnesium, potassium, sodium, manganese and fiber. It is fat free, with small amounts of other nutrients including some B vitamins, copper, phosphorous and selenium. Ripe or dried coconuts contain little or no coconut water.


I am assuming you mean ‘coconuts’ vs. cocoa nut, which do not have liquid inside. You can find information on the coconut and coconut water inside at the USDA nutrient database.


Most fruits are picked when ripe or nearly ripe.  You can visit our Fruit and Nutrition Database and Video Center to see how to select a ripe melon.


One pound of spinach, partly trimmed should yiled about 7-8 servings of 1 cup raw, and about 3-4 servings of 1/2 cup cooked.  One pound of leaf lettuce, untrimmed, should yiled about 5 servings of 1 cup each.  One pound of salad mix would yield about 6 servings of 1 cup each. 


You can see a basic recipe in our Cooking section.  Ingredients can be altered according to your taste.


Posting to the Mom2Mom area has been temporarily closed but we’ll soon be bringing you THE Fruit & Veggie Blog, written by a mom like you. In the meantime, check out the Mom2Mom Archive or visit our Ask the Expert section.


Bok choy is in the cabbage family, and nutrition information can be found in the USDA nutrient database by entering cabbage as a search term.  For kang knog, some nutrition information was available at


The fruit can still be consumed within a day or two after opening, but it may take on a metallic taste from the can being exposed to the air.

The Expert: Dr. Elizabeth Pivonka, a mother of two and a registered dietitian, shares years of experience in getting people to eat more fruits and veggies.
Read her full bio123 >>

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