Weight-Loss & Exercise
Programs
 |
Home |
|
Policies |
|
Products |
|
Health Articles |
|
Diet Programs |
|
Exercise Programs |
|
Worksheets-Graphics |
Starch & Bread List
Each item in this list contains approximately fifteen grams of carbohydrate, three grams of protein, a trace of fat, and eighty calories. Whole-grain products average about two grams of fiber per serving. Some foods are higher in fiber. Those foods that contain three or more grams of fiber per serving are identified with the symbol †.
You can choose your starch exchanges from any of the items on this list. If you want to eat a starch food that is not on the list, the general rule is this:
- One Serving = 1/2 cup of cereal, grain, or pasta
- One Serving = 1 ounce of a bread product
CEREALS/GRAINS/PASTA |
|
| †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 | 1/2 cup |
| Cornmeal (dry) | 2 1/2 tbsp |
| Grape Nuts | 3 tbsp |
| Grits (cooked) | 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 |
DRIED BEANS/PEAS/LENTILS |
|
| †Beans and peas (cooked) (such as kidney, white, split, blackeye) | 1/3 cup |
| †Lentils (cooked) | 1/3 cup |
| †Baked beans | 1/4 cup |
STARCHY VEGETABLES |
|
| †Corn | 1/2 cup |
| †Corn on the cob, 6 in. | 1 long |
| †Lima beans | 1/2 cup |
| †Peas, green (canned or frozen) | 1/2 cup |
| †Plaintain | 1/2 cup |
| Potato, baked 1 small | (3 oz) |
| Potato, mashed | 1/2 cup |
| Squash, winter (acorn, butternut) | 3/4 cup |
| Yam, sweet potato | 1/3 cup |
BREAD |
|
| Bagel 1/2 | (1 oz) |
| Bread sticks, crisp, 4 in. long x 1/2 in. | 2 (2/3 oz) |
| Croutons low fat | 1 cup |
| English muffin | 1/2 |
| Frankfurter or hamburger bun | 1/2 (1 oz) |
| Pita, 6 in. across | 1/2 |
| Plain roll, small | 1 (1 oz) |
| Raisin, unfrosted | 1 slice |
| †Rye, pumpernickel | 1 slice (1 oz) |
| Tortilla, 6 in. across | 1 |
| White (including French, Italian) | 1 slice (1 oz) |
| Whole wheat | 1 slice |
CRACKERS/SNACKS |
|
| Animal crackers | 8 |
| Graham crackers, 2 1/2 in. square | 3 |
| Matzoh | 3/4 oz |
| Melba toast | 5 slices |
| Oyster crackers | 24 |
| Popcorn (popped, no fat added) | 3 cups |
| Pretzels | 3/4 oz |
| Rye crisp (2 in. x 3 1/2 in.) | 4 |
| Saltine-type crackers | 6 |
| Whole-wheat crackers, no fat added (crisp breads such as Finn, Kavli, Wasa) | 2-4 slices (3/4 oz) |
STARCHY FOODS PREPARED WITH FAT (count as 1 starch/bread serving, plus 1 fat serving) |
|
| Biscuit, 2 1/2 in. across | 1 |
| Chow mien noodles | 1/2 cup |
| Corn bread, 2-in. cube | 1 (2 oz) |
| Cracker, round butter type | 6 |
| French-fried potatoes (2 in. to 3 1/2 in. long) | 10 (1 1/2 oz) |
| Muffin, plain, small | 1 |
| Pancake, 4 in. across | 2 |
| Stuffing, bread (prepared) | 1/4 cup |
| Taco shell, 6 in. across 2 | |
| Waffle, 4 1/2 in. square 1 | |
| Whole-wheat crackers, fat added (such as Triscuits) | 4-6 (1 oz) |