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These foods are notable for their contributions of complex carbohydrates. Whole grains are highest in nutrient value: riboflavin, thiamin, niacin, iron, protein, magnesium, and fiber.
1-Portion = 15g CHO,3g Protein, 80 cal |
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| Breads |
Portions |
| Bagel |
1/2 each |
| Bun (Hamburger, hot dog |
1/2 each |
| English Muffin |
1/2 each |
| Pita |
1/2 each |
| Tortilla, flour or corn |
1 each |
| Whole wheat, rye, white, pumpernickel |
1 each |
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| Cereals/Grains/Pasta |
Portions |
| Bran cereal concentrate |
1/2 cup |
| Bran cereal flaked |
1/2 cup |
| Cooked cereal |
1/2 cup |
| Grapenuts |
3 tbs. |
| Macaroni, noodles, spaghetti (cooked) |
1/2 cup |
| Puffed cereal |
1-1/2 cup |
| Ready-to-eat cereals |
3/4 cup |
| Rice, white or brown |
1/3 cup |
| Shredded wheat |
1/2 cup |
| Wheat germ |
3 tbs. |
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| Crackers & Snacks |
Portions |
| Graham crackers |
3 each |
| Matzo |
3/4 oz. |
| Melba toast |
5 slices |
| Oyster crackers |
24 each |
| Popcorn |
3 cups |
| Pretzels |
3/4 oz. |
| Rye crisp |
4 each |
| All other crackers |
4 each |
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| Starchy Vegetables |
Portions |
| Beans, all |
1/4 cup |
| Corn |
1/2 cup |
| Lentils |
1/3 cup |
| Lima |
1/3 cup |
| Peas |
1/2 cup |
| Potato, baked |
1 small |
| Potato, mashed |
1/2 cup |
| Winter squash |
3/4 cup |
| Yam or sweet potato, plain |
1/2 cup |
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