|
1 starch exchange (serving) contains approximately :15 grams carbohydrate, 3 grams
protein, trace fat, 80 calories
If
you want to eat a starch food that is not on the list, the general rule is
this:
1/2 cup of cereal, grain, or pasta = one serving
1 ounce of a bread product = one serving
|
BREADS
|
One Serving equals: |
|
Bagel 1/2
|
1/2 medium |
| Bread (white,
†pumpernickel, whole wheat, raisin (unfrosted),
†rye) |
1 slice |
|
Bread sticks, crisp, 4 in. long x 1/2 in. |
2
|
|
Croutons low fat |
1 cup |
| Dried bread crumbs |
3 Tbsp. |
|
English muffin |
1/2 medium |
|
Hotdog or hamburger bun
|
1/2 |
|
Pita, 6 in. across
|
1/2 (1 oz) |
|
Plain dinner roll, small |
1 (1 oz) |
| Tortilla, flour (10"), corn (6") |
1 |
| |
|
|
CEREALS/GRAINS/PASTA
|
|
|
Barley, cooked
|
1/2 cup |
|
† Bran cereals, concentrated (such
as Bran Buds, All Bran)
|
1/3 cup |
|
†Bran cereals, flaked |
1/2 cup |
Bulgur (cooked) |
1/2 cup |
Cooked cereals (Cream of
Wheat Oatmeal, Cream of Rice) |
1/2 cup |
Cornmeal (dry) |
2 1/2 tbsp |
†Grape Nuts |
3 Tbsp. |
| Grits (cooked) |
1/2 cup |
|
†Kashi |
1/2 cup |
Other ready-to-eat, unsweetened (plain) cereals
|
3/4 cup |
Pasta (cooked) |
1/2 cup |
| Puffed cereal |
1 1/2 cups |
Rice, white or brown (cooked)
|
1/3 cup |
Shredded wheat |
1/2 cup |
|
†Wheat germ |
3 Tbsp |
|
STARCHY VEGETABLES |
|
| †Baked beans |
1/4 cup |
| Corn |
1/2 cup |
| †Corn on the cob, 6 in. |
1 long |
| †Lima beans |
1/2 cup |
|
Lentils (dried beans, peas or lentils) |
1/3 cup |
| Parsnips |
2/3 cup |
| †Peas, green (canned or frozen) |
1/2 cup |
| Plantain |
1/2 cup |
| Popcorn, air-popped, no added
fat |
3 cups |
|
†Potato, baked or steamed |
1 small (3 oz) |
|
†Potato, mashed |
1/2 cup |
| Squash, winter (acorn, butternut)
|
1 cup |
| Yam, sweet potato canned or
fresh |
1/3 cup |
| FLOURS |
| Cornstarch |
2 Tbsp. |
| Flour |
2 1/2 Tbsp. |
|
|
|
CRACKERS/SNACKS
|
| Animal crackers |
8 |
| Graham crackers, 2 1/2 in. square
|
3 |
| Matzoh |
3/4 oz |
| Melba toast,oblong |
5 slices |
| Popcorn (hot air popped or microwave, no fat added) |
3 cups |
| Pretzels |
3/4 oz |
| Rice cakes |
2 |
| Ritz or Saltines |
6 |
| Rye crisp (2 in. x 3 1/2 in.)
|
4 |
| Whole-wheat crackers, no fat added
or thin crisp breads |
2-4 slices (3/4 oz) |
|
STARCHY FOODS PREPARED WITH FAT
These foods count as 1 serving of starch/bread serving and 1 serving of
fat serving
|
| Biscuit, 2 1/2 " |
1 |
| Chow mein noodles |
1/2 cup |
| Corn bread, 2" cube |
1 (2 oz) |
| French-fried potatoes (2 in. to 3 1/2 in. long)
|
10 (1 1/2 oz) |
| Muffin, plain, |
1 small |
| Pancake, 4 " across |
2 |
| Stuffing, bread (prepared)
|
1/4 cup |
| Taco shell,fried, 6" |
1 |
| Waffle, 4 1/2 " square
|
1 square |
| Whole-wheat crackers, fat added (such as Triscuits)
|
4-6 (1 oz) |
| †=High fiber |
|
Created: 12/18/2002 |
