Starches/Breads |
(15 g carbohydrates and 80 calories per serving)
|
Starchy vegetables, grains, pasta
Breads and cereals |
1/2 cup
1 oz |
Cereals/Beans/Grains/Pasta |
Beans, cooked or canned (all kinds) |
1/2 cup |
Cereal, cooked (oatmeal, cream of wheat,
rice, etc.) |
1/2 cup |
Cereal, dry (less than 100 calories per serving)
(serving sizes vary) |
(see box) |
Pasta, cooked (all kinds) |
1/3 cup |
Rice, cooked (all kinds) |
1/3 cup |
Starchy Vegetables |
Corn, cooked or canned |
1/2 cup |
Corn meal, uncooked (masa or matzo meal) |
2 Tbsp |
Corn on the cob (6” piece) |
1/2 |
Peas (green), cooked or canned |
1/2 cup |
Plantain (green, mature); cooked |
1/3 |
Potato, baked, boiled, steamed |
1 sm |
Squash (winter, acorn, hubbard) |
1 cup |
Yam or sweet potato |
1/2 cup |
Breads |
Bagel |
1/2 (1 oz) |
Bread (whole wheat, rye, white) |
1 oz. Slice |
Dumplings or gnocchi; steamed |
2 small |
English muffin |
1/2 |
Pita pocket bread (6”-8” across) |
1/2 |
Roll (dinner, hard) |
1 small |
Sandwich bun or roll (hamburger, hotdog, Kaiser) |
1/2 |
Tortilla (6” corn or 8” flour) |
1 |
Crackers/Snacks |
Crackers (80 calories/serving) |
4-6 |
Graham crackers (squares) |
3 |
Pretzels (hard) |
3/4 oz |
Popcorn (plain, popped) |
3 cups |
Starches/Breads with Fat |
(15 grams carbohydrate, 3 grams protein, 5 or more grams fat, and 125-150 calories per serving)
Count as 1 Starch/Bread AND 1 Fat serving. |
Biscuit (2 1/2”) |
1 |
Corn, taco, or tortilla chips |
1 oz |
Potato chips |
10 |
Refried beans |
1/3 cup |
Rice, fried or Spanish |
1/3 cup |
Spaghetti
sauce or marinara sauce |
1/2
cup |
Top
^ |
|
Milk
and Milk Products |
Skim
Milk and Skim Milk Products |
(12
g carbohydrate and 90-110 calories
per serving) |
Buttermilk
(low-fat) |
8 oz |
Hot
cocoa from mix (artificially sweetened) |
1 envelope |
Skim,
1/2%, or 1% milk |
8 oz |
Yogurt
(nonfat, plain or artificially sweetened) |
8 oz |
Low-Fat
Milk and Low-Fat Milk Products |
(12
grams carbohydrate, 8 grams protein,
3 or more grams fat, and 120-150 calories
per serving) |
2%
milk |
8 oz |
Yogurt |
8 oz |
Whole
Milk and Whole Milk Products |
(12
grams carbohydrate, 8 grams protein,
5 or more grams fat, and 150-170 calories
per serving)
To reduce your intake of cholesterol
and saturated fat, limit or avoid foods
in this group. |
Whole
milk
|
8 oz |
Yogurt
(regular, plain) |
8 oz |
Top
^ |
|
Other
Carbohydrates/Sweets |
Other
Carbohydrates/Sweets
|
(15
grams carbohydrate, or 1 Starch, or
1 Fruit, or 1 Milk)
Sugars can be included in your meals
without losing blood sugar control
if they are counted appropriately.
Follow Food Guide Pyramid guidelines
for keeping the amounts of sweets and
fats in your overall diet small compared
to more nutritionally valuable foods.
Portion sizes of foods high in refined
sugar are often very small. Read the
label. |
Cranberry
sauce, jellied |
1/8
cup |
Fruit
juice bars, frozen, 100% juice |
1 bar
(3oz) |
Fruit
spreads, 100% fruit |
1 Tbsp |
Gelatin,
regular |
1/2
cup |
Gingersnaps |
3 |
Ice
cream, light |
1/2
cup |
Jam
or jelly, regular |
1 Tbsp |
Pudding,
regular (made with low fat milk) |
1/4
cup |
Pudding,
sugar-free (made with low fat milk) |
1/2
cup |
Salad
dressing, fat-free |
1/4
cup |
Syrup,
regular |
1 Tbsp |
Yogurt,
frozen, fat-free, no sugar added |
1/2
cup |
Top
^ |
|
Vegetables |
Vegetables
|
(5
grams carbohydrate and 25 calories
per serving)
Vegetables are a great source of
vitamins and minerals and many also
provide some fiber. A serving is 1/2
cup of cooked vegetables, 1/2 cup of
vegetable juice, or 1 cup of raw vegetables.
(Starch vegetables like potatoes, corn,
and peas are listed with Starches/
Breads. Vegetables with fewer than
20 calories per serving are listed
with Free Foods.) |
Asparagus
Beans (green, waxed,
Italian, snap)
Beets
Broccoli
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Greens |
Jicama
Mushrooms
Okra
Pea pods or snow peas
Peppers
Sauerkraut
Spinach
Squash (summer, crook neck, zucchini,
calabazita)
Tomato
Tomato or vegetable juice |
|
Top
^ |
|
Fruits |
Fruits |
(15
grams carbohydrate and 60 calories
per serving)
You can estimate the serving size
for fruits that aren’t
on the list as follows: |
Fresh,
canned, or frozen fruit, no sugar added |
1/2
cup |
Dried
fruit |
1/4
cup |
| |
Fresh
Fruit |
|
Apple,
raw (2” across) |
1 |
Applesauce,
no sugar added |
1/2
cup |
Banana
(medium) |
1/2 |
Berries
(raspberries, boysenberries) |
1 cup |
Berries
(blackberries, blueberries) |
3/4
cup |
Cantaloupe
or honeydew melon |
1 cup |
Cherries,
raw (large) |
12 |
Grapefruit
(medium) |
1/2 |
Grapes
(small) |
15 |
Mandarin
oranges |
3/4
cup |
Mango,
fresh (small) |
1/2 |
Orange
(2 1/2” across) |
1 |
Papaya |
1 cup |
Peach
or pear (2 3/4” across) |
1 |
Pineapple,
fresh |
3/4
cup |
Plums,
raw (2” across) |
2 |
Raisins |
2 Tbsp |
Tangerine |
2 small |
Watermelon |
1 1/4
cup |
Fruit
Juices |
Apple,
orange, or grapefruit |
1/2
cup |
Cranberry,
grape, or prune |
1/3
cup |
Top
^ |
