I. STARCH / BREADS, CEREALS, GRAIN GROUP
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
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BREADS
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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 |
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CEREALS/GRAINS/PASTA
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|
| 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 |
| †=High fiber |
| 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. |
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CRACKERS/SNACKS
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|
| 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) |
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STARCHY FOODS PREPARED WITH FAT
These foods count as 1 serving of starch/bread serving and 1 serving of fat serving |
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| 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 | |