Greens vs. Starches
A simple sorted list so you always know which is which when you build a plate.
The most common confusion when trying to eat better: which foods are greens and which are starches? The distinction matters because they have very different calorie densities.
Greens are low-calorie, high-volume vegetables. A cup of broccoli is about 55 calories. Two cups of broccoli is 110 calories and incredibly filling.
Starches are higher-calorie carbohydrates. A cup of cooked rice is about 200 calories. They're not bad — they're just denser, so the portion size matters more.
Greens — load your plate
Starches — the quarter of the plate
Why it matters
When you build a plate, you want half greens and a quarter starch. Knowing which is which makes the decision automatic.
The gray area
Beans are both protein and starch — they count toward your protein AND provide fiber. Spaghetti squash looks like a starch but is a green. When in doubt, check the calorie count per cup.