Optavia Vegetable Conversion Chart

Get Free Optavia Vegetable Conversion Chart | Download Now

Weight loss is a difficult task. Fitness and health experts might be doing transformation every other month, but it’s a highly challenging task for Newcomers in the fitness industry.

That has allowed different companies to come up with their own fitness and weight loss plans so that they can make weight loss easy for Newcomers.

Optavia is One of those popular companies that have been providing weight loss services to newcomers. The company has pre-packed foods and weight loss plans so that everyone can lose weight regardless of their level of knowledge.

When you first join the Optavia weight loss program, you will have tons of different questions in your mind. Optavia vegetable conversion chart is one of those important questions that can help you lose more weight even without the help of pre-packed foods.

Also Read:

Optavia Ruined My Life

What is the Optavia Vegetable Conversion Chart?

Similar to every other weight loss program in the world, Optavia focuses on the things you are consuming. Counting calories is a huge part of every weight loss program, as it is one of the biggest breakpoints in any weight loss journey.

Optavia vegetable conversion chart is a tool provided by the company to easily convert the serving size of different vegetables into equivalent portions.

The vegetable conversion chart is divided into 3 different sections named green, yellow, and red.

Green color food or vegetable items are going to be lowest in carbohydrates while red-colored vegetables are going to be highest.

There is a difference between eating less and eating less in calories. For example, a burger and cabbage of equivalent weight or size are going to be the opposite in terms of calories.

Even in the weight loss journey, our focus should be on consuming more food and losing body weight.

You should focus on consuming more vegetables that are green in color and the lowest in calories. You can also consume vegetables that are yellow or red, but you should try to limit that consumption.

Also Read:

How to Lose Weight Faster on Optavia

What are the Benefits of the Optavia Vegetable Conversion Chart?

Optavia vegetable conversion charts offer several benefits which can include helping you speed up your weight loss journey and helping you make a good relationship with your food.

Being on a weight loss journey doesn’t mean that you should avoid food as much as possible. 

Yes, we will have to consume less food than ever before, but we should never stop consuming them. Always try to eat more food which is less in calories and vegetables are the perfect choice for that.

The common benefits of the Optavia vegetable conversion chart may include the following:

  1. First of all, vegetable conversion charts will help you control the portion size of your Meal. Even the same vegetable can be different in calories. For example, half a cup of asparagus is just 67 grams in weight, while half a cup cooked from frozen asparagus varieties is around 90 grams.
  2. The vegetable chart can also help you encourage eating a variety of food items. If you achieve your calorie deficit goal one day, it doesn’t mean that you can keep consuming those food items again and again, as it might create a nutrient deficiency.
  3. Weight loss is one of the biggest benefits of the Optavia vegetable conversion chart. The chart will help you stay in a calorie deficit despite eating a variety of food items for high nutrients.

These are some of the most common benefits of consuming food using the Optavia vegetable conversion chart. A food chart may also help you increase your nutrient intake, which is a major challenge during any Weight Loss Diet.

Optavia Vegetable Conversion Chart
Optavia Vegetable Conversion Chart

How to Download and Read the Optavia Vegetable Conversion Chart?

The Optavia vegetable conversion chart is a free-to-use tool for every person of their period. You don’t even have to be a paid member of the diet to have people look at the chart and receive all the benefits.

You can simply click on the above-given button, which will directly help you download the Optavia vegetable conversion chart PDF.

Alternatively, you can also check out the below-given list of vegetables, as we have filtered them out using the green, red, and yellow methods.

Low Carb Vegetable Conversion Chart

ItemVarietyQuantityGramsOunces
ArugulaRaw0.5 cup (chopped)100.35
CeleryRaw0.5 cup (chopped)50.51.78
CeleryCooked from a fresh variety0.5 cup752.65
Chard, SwissRaw0.5 cup180.63
Collard GreensRaw1 cup (chopped)361.27
Cucumber, no peeRaw0.5 cup (slices)59.52.10
Cucumber, with peeRaw0.5 cup (slices)521.83
EscaroleRaw0.5 cup (shredded)250.88
Greens, MustardCooked from a frozen variety0.5 cup752.65
Greens, MustardCooked from a fresh variety0.5 cup702.47
Greens, MustardRaw1 cup (chopped)561.98
Greens, TurnipRaw0.5 cup (chopped)27.50.97
Greens, TurnipCooked from a frozen variety0.5 cup822.89
Greens, TurnipCooked from a fresh variety0.5 cup722.54
Greens, Turnip NSACooked from the canned variety0.5 cup722.54
JalapeñoRaw0.5 cup (slices)451.59
Lettuce, Butterhead
(including Boston and Bibb)
Raw1 cup
(shredded or chopped)
551.94
Lettuce, EndiveRaw1 cup (chopped)501.76
Lettuce, IcebergRaw1 cup (shredded)722.54
Lettuce, RomaineRaw1 cup (shredded)471.66
Lettuce, Spring MixRaw1 cup (shredded)42.51.5
MushroomCooked from a fresh variety0.5 cup782.75
MushroomCooked from the canned variety0.5 cup782.75
Mushroom, Brown,
Italian or Crimini
Raw0.5 cup (sliced)361.27
Mushroom, StrawCooked from the canned variety0.5 cup913.21
Mushroom, WhiteRaw0.5 cup (pieces)351.23
Mushroom, WhiteCooked from a fresh variety0.5 cup782.75
NopalesRaw0.5 cup (slices)431.52
RadishesRaw0.5 cup (slices)582.05
Radishes, OrientaRaw0.5 cup (slices)582.05
Radishes, OrientaCooked from a fresh variety0.5 cup (slices)73.52.59
Spinach, Mustard (Tendergreen)Raw1 cup (chopped)1505.29
Spinach, New ZealandRaw1 cup (chopped)561.97
SpinachRaw1 cup301.06
Sprouts, AlfalfaRaw0.5 cup16.50.58
Sprouts, Mung Bean SproutsRaw0.5 cup521.83
Sprouts, Mung Bean SproutsCooked from a fresh variety0.5 cup622.19
WatercressRaw1 cup (chopped)341.20

Medium Carb Vegetable Conversion Chart

ItemVarietyQuantityGramsOunces
AsparagusRaw0.5 cup672.36
AsparagusCooked from a frozen variety0.5 cup903.17
AsparagusCooked from a fresh variety0.5 cup903.17
AsparagusCooked from the canned variety0.5 cup1214.27
CabbageRaw0.5 cup (chopped)44.51.57
CabbageRaw0.5 cup (shredded)351.23
Cabbage, Chinese (Bok-Choy)Raw0.5 cup (shredded)351.23
Cabbage, Chinese (Bok-Choy)Cooked from a fresh variety0.5 cup (shredded)853.00
Cabbage, Chinese (Pe-Tsai)Raw0.5 cup (shredded)381.34
Cabbage, Chinese (Pe-Tsai)Cooked from a fresh variety0.5 cup59.52.10
Cabbage, CommonCooked from a fresh variety0.5 cup752.65
Cabbage, NapaCooked from a fresh variety0.5 cup54.51.92
Cabbage, SavoyRaw0.5 cup (shredded)351.23
Cabbage, SavoyCooked from a fresh variety0.5 cup72.52.56
Cabbage, SwampCooked from a fresh variety0.5 cup491.73
Cabbage, Swamp
(Skunk Cabbage)
Raw0.5 cup (chopped)280.99
CauliflowerRaw0.5 cup501.76
CauliflowerCooked from a frozen variety0.5 cup903.17
CauliflowerCooked from a fresh variety0.5 cup622.19
Cauliflower, GreenRaw0.5 cup321.13
Cauliflower, GreenCooked from a fresh variety0.5 cup622.19
EggplantRaw0.5 cup (cubes)411.45
EggplantCooked from fresh variety0.5 cup49.51.75
Fennel bulbRaw0.5 cup (slices)43.51.53
KaleRaw0.5 cup (chopped)33.51.18
KaleCooked from a frozen variety0.5 cup652.29
KaleCooked from a fresh variety0.5 cup652.29
Kale, ScotchRaw0.5 cup (chopped)33.51.18
Kale, ScotchCooked from a fresh variety0.5 cup (chopped)652.29
Mushroom, PortabellaRaw0.5 cup (sliced)431.52
Mushroom, PortabellaCooked from a fresh variety0.5 cup (sliced)60.52.13
SpinachCooked from a frozen variety0.5 cup953.35
SpinachCooked from a fresh variety0.5 cup903.77
SpinachCooked from the canned variety0.5 cup1073.77
Spinach, MalabarCooked from a fresh variety0.5 cup903.17
Spinach, Mustard (Tendergreen)Cooked from a fresh variety0.5 cup (chopped)903.17
Spinach, New ZealandCooked from a frozen variety0.5 cup (chopped)903.17
Squash, Summer, ScallopRaw0.5 cup (sliced)652.29
Squash, Summer, ScallopCooked from a frozen variety0.5 cup (slices)903.17
Squash, Summer, ZucchiniRaw w/skin0.5 cup (sliced)56.51.99
Squash, Summer, ZucchiniCooked from
fresh variety w/skin
0.5 cup903.17
Squash, Summer, ZucchiniCooked from
frozen variety w/skin
0.5 cup111.53.93

High Carb Vegetable Conversion Chart

ItemVarietyQuantityGramsOunces
BroccoliRaw0.5 cup441.55
BroccoliCooked from a frozen variety0.5 cup923.24
BroccoliCooked from a fresh variety0.5 cup782.75
Broccoli, ChineseCooked from a fresh variety0.5 cup441.55
Broccoli, RaabRaw0.5 cup (chopped)200.71
Broccoli, RaabCooked from a fresh variety0.5 cup441.55
Cabbage, RedRaw0.5 cup (shredded)351.23
Cabbage, RedCooked from a fresh variety0.5 cup752.65
Chard, SwissCooked from a fresh variety0.5 cup87.53.09
Collard GreensCooked from a fresh variety0.5 cup953.35
Green beansRaw0.5 cup551.94
Green beansCooked from a frozen variety0.5 cup67.52.38
Green beansCooked from a fresh variety0.5 cup67.52.20
Green beansCooked from the canned variety0.5 cup67.52.38
Heart of PalmCanned0.5 cup732.57
JicamaRaw0.5 cup652.29
JicamaCooked from a fresh variety0.5 cup652.29
KohlrabiRaw0.5 cup67.52.38
KohlrabiCooked from a fresh variety0.5 cup82.52.91
OkraRaw0.5 cup501.74
OkraCooked from a frozen variety0.5 cup923.25
OkraCooked from a fresh variety0.5 cup802.82
Peppers, Green SweetRaw0.5 cup (chopped)74.52.63
Peppers, Green SweetCooked from a frozen variety0.5 cup682.40
Peppers, Green SweetCooked from a fresh variety0.5 cup682.40
Peppers, Green SweetCooked from the canned variety0.5 cup702.47
Peppers, Red SweetRaw0.5 cup (chopped)74.52.63
Peppers, Red SweetCooked from a frozen variety0.5 cup682.40
Peppers, Red SweetCooked from a fresh variety0.5 cup682.40
Peppers, Red SweetCooked from the canned variety0.5 cup702.47
Peppers, Yellow SweetRaw0.5 cup (chopped)74.52.63
ScallionsRaw0.5 cup501.76
Squash, Summer, Crookneck
and Straightneck
Raw0.5 cup (sliced)652.29
Squash, Summer, Crookneck
and Straightneck
Cooked from a frozen variety0.5 cup (slices)963.39
Squash, Summer, Crookneck
and Straightneck
Cooked from a fresh variety0.5 cup (slices)903.17
Squash, Summer, Crookneck
and Straightneck
Cooked from
canned variety w/skin
0.5 cup1053.70
Squash, SpaghettiRaw0.5 cup (cubes)50.51.78
Squash, SpaghettiCooked from a fresh variety0.5 cup77.52.73
Tomato, red ripeRaw0.5 cup
(chopped or sliced)
903.17
Tomato, red ripeRaw0.5 cup (cherry)74.52.63
Tomato, red ripe
packed in tomato juice
Cooked from the canned variety0.5 cup (with juice)1204.23
Tomato, red ripeCooked from a fresh variety0.5 cup1204.23
TurnipsRaw0.5 cup (cubes)652.29
TurnipsCooked from a frozen variety0.5 cup782.75
TurnipsCooked from a fresh variety0.5 cup782.75
Optavia Vegetable Conversion Chart
Optavia Vegetable Conversion Chart
Optavia Vegetable Conversion Chart

What are the Pros and Cons of an Optavia Diet?

Before you make up your mind on any weight loss diet, let’s take a look at some of the most important pros and cons of the Optavia diet.

The combination of both pros and cons will help you make a wise decision and start your weight loss journey with more confidence.

Pros of Optavia Diet

  • The Optavia diet is one of the most convenient diets for any weight loss journey. You do not have to prepare food as everything will be pre-packed according to your diet. The company also provides a long list of recipes that can help you make healthy meals at home as well. 
  • Reducing body fat will also help you reduce the risk of different chronic diseases, including heart disease and type 2 diabetes. You will look and feel much younger as well.
  • Optavia Diet has a bigger coaching staff than any other similar company. The coaching staff of the company can help you stay on your diet and journey despite all the challenges.

Cons of Optavia Diet

  • Nutrient deficiency is one of the biggest causes of the Optavia diet. The company recommends everyone consume around 1000 calories with limited food, which is not sustainable, and you might fall into nutrient deficiency.
  • Less calorie consumption will also result in reduced sports performance. You might not be able to perform heavy activities as you used to. This type of diet is not recommended for professionals or any type of athlete.
  • The Optavia diet is a very costly diet where you will have to consume pre-packed food items regularly. This type is not sustainable, and you might have to leave due to budget issues.

Also Read:

Average Weight Loss on Optavia the First Week

Should you Try the Optavia Diet for Weight Loss?

There is no straight answer to questions like whether you should try the Octavia diet for weight loss or not. These types of questions are highly subjective, and each individual should decide on their own.

For example, you might be from the category of individuals who do not have enough time to prepare their food and don’t even have any help whatsoever.

These types of individuals should opt for the Optavia diet as they won’t have to prepare any food by themselves. Everything will be Pre-packed, and they just have to consume it without making any mistakes.

Apart from that, individuals who do not understand the concept of dieting and calories may also opt for diets like Optavia. 

Optavia has a huge number of coaches who will help you understand the diet and calories concept. Other than that, your food will be prepared, and you don’t have to make any effort to count calories and prepare food.

What vegetables can you not eat in the Optavia Diet?

You can eat any type of vegetable you want in the Optavia diet, but you should try to avoid vegetables that are high in calories compared to others. Vegetables like broccoli, green beans, okra, And leeks are high in calories, and you should try to limit their consumption.

How many servings of vegetables can you eat on Optavia?

The Optavia diet recommends at least 3 servings of vegetables every day. You should try to consume more servings of vegetables in green color, which are lowest in carbohydrates. You should focus on vegetables like celery, greens, mushrooms, and lettuce as they are lowest in carbohydrates and highest in nutrients.

Can I eat a potato Optavia diet?

No, You can not eat potatoes in Octavia. Your coach might allow you to consume starchy vegetables, including potatoes and peas, And other limited food items, Later in your weight loss journey.

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