|
 |
includes Cereal,
Rice, Grain, & Pasta. One food item (or serving) from
this group is equal to: |
4 gm
Protein |
0 to
trace gm Fat |
15 gm
Carbohydrate |
80
Calories |
 
|
Cereals, grains, pasta, breads, crackers, snacks,
starchy vegetables, and cooked dried beans, peas,
and lentils are starches. |
In general, one bread or starch is equal to: -
½ cup of cereal, grain, pasta, or starchy
vegetable,
- 1
ounce of a bread product, such as 1 slice of
bread,
- ¾ to 1
ounce of most snack foods. (Some snack foods may
also have added fat.)
|
Nutrition Facts. - Most
starch servings are good sources of B vitamins.
-
Foods made from whole grains are good sources of
fiber.
- Dried beans
and peas are a good source of protein and fiber.
|
Selection Tips. - Choose
starches made with little fat, as often as you can.
-
Starchy vegetables prepared with fat count as one
starch and one fat.
-
Bagels or muffins can be 2, 3, or 4 ounces in size
and can, therefore, count as 2, 3, or 4 starch
servings. Check the size you eat.
-
Dried beans, peas, and lentils are also found on the
Meat and Meat Substitutes list.
-
Regular potato chips and tortilla chips are found on
the Other Starch list.
-
Most of the servings sizes are measured after
cooking.
- Always
check Nutrition Facts on the Food Label.
|
Bread, Starch, and Carbohydrate
Group
includes Cereal,
Rice, Grain, & Pasta. One food item from this group is
equal to: |
Food Item |
Serving Size |
Breads |
|
Bagel |
½ (1 oz) |
|
Bread, reduced-calorie |
2 sl (1½ oz) |
|
Bread, white, whole-wheat, pumpernickel, rye |
1 sl (1 oz) |
|
Bread sticks, crisp, 4 in. long x ½ in. |
2 (⅔ oz) |
|
English muffin |
½ |
| Frankfurter/Hamburger bun |
½ (1 oz) |
|
Pita, 6 in. across |
½ |
|
Roll, plain, small 1 |
1 |
|
Tortilla, corn, 6 in. across |
1 |
|
Tortilla, flour, 7-8 in. across |
1 |
|
Waffle, 4½ in. square, reduced-fat |
1 |
Cereals, Grains, Rice, and Pasta |
|
Bran cereals |
½ cup |
| Bulgur |
½ cup |
|
Cereals, Generic, unsweetened, ready-to-eat |
½ cup |
|
Cornmeal (dry) |
3 Tbsp |
|
Couscous |
⅓ cup |
|
Flour (dry) |
3 Tbsp |
|
Granola, low-fat, Grape-Nuts |
¼ cup |
|
Grits, Oats |
½ cup |
|
Kasha |
½ cup |
|
Millet, Muesli |
¼ cup |
|
Pasta |
½ cup |
|
Puffed cereal |
1½ cup |
|
Rice milk |
½ cup |
|
Rice, white or brown |
⅓ cup |
|
Shredded Wheat |
½ cup |
| Sugar-frosted cereal |
½ cup |
|
Wheat germ |
3 Tbsp |
Dry
Beans, Peas and Lentils (Count as 1 starch, plus 1 very
lean meat) |
|
Beans and peas (garbanzo, pinto, white, split,
black-eyed, kidney) |
⅓ cup |
|
Lima beans |
⅔ cup |
|
Lentils |
½ cup |
|
Miso |
3 Tbsp |
Starchy Vegetables |
|
Baked beans |
⅓ cup |
|
Corn or Corn on cob |
½ cup or 1 med (5 oz) |
|
Mixed vegetables with corn |
1 cup |
|
Peas, Green Peas |
½ cup |
|
Baked beans |
⅓ cup |
|
Plantain |
½ cup |
|
Potato, baked or boiled |
1 small (3 oz) |
|
Potato, mashed |
½ cup |
|
Squash, winter (acorn, butternut) |
1 cup |
|
Yam, sweet potato, plain |
½ cup |
Crackers
and Snacks |
|
Animal crackers |
8 |
|
Graham crackers, 2½ in square |
3 |
|
Matzo |
¾ oz |
|
Melba toast |
4 sl |
|
Oyster crackers |
24 |
|
Popcorn (popped, no fat added) or Low-fat microwave |
3 cups |
|
Pretzels |
¾ oz |
|
Rice cakes, 4 in. across |
2 |
| Saltine-type crackers |
6 |
|
Snack chips, fat-free tortilla, potato) |
15-20 (¾ oz) |
|
Whole-wheat crackers, no fat added |
2-5 (¾ oz) |
Starch Foods prepared with Fat (Count as 1 starch,
plus 1 fat, 125 cal) |
|
Biscuit, 2½ in. across |
1 |
|
Chow mein noodles |
½ cup |
|
Corn bread, 2 in. cube |
1 (2 oz) |
|
Cracker, round butter type |
6 |
|
Croutons |
1 cup |
|
French-fried potatoes |
16-25 (3 oz) |
|
Granola |
¼ cup |
|
Muffin, small |
1 (1½ oz) |
|
Pancake, 4 in. across |
2 |
|
Popcorn, lightly buttered, microwave |
3 cups |
|
Sandwich crackers, cheese or peanut butter filling |
3 |
|
Stuffing, bread (prepared) |
⅓ cup |
|
Taco shell, 6 in. across |
2 |
|
Waffle, 4½ in square |
1 |
|
Whole-wheat crackers, fat added |
4-6 (1 oz) |
|
