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starches
(carbohydrates)
Starches
(or carbohydrates) are what powers the human machine. If
you don’t eat enough carbohydrates, you will have little
energy. The last table lists the typical “combination”
foods that you may enjoy eating. If you want to know the
carbohydrate content of a food and it isn’t on the
list, you can always check the nutrition facts box on the
label. This page lists choices where one starch or carbohydrate
unit generally contains 80 to 100 calories.
Breads
Cereals/Grains
Starchy Vegetables
Crackers and Snacks
Legumes
Combination Starches/Carbohydrates
| Breads |
Portion |
Carbohydrate
Units |
| Bagel |
Medium
(2 oz)
Large (4 oz) |
2
4 |
| Bread,
light or reduced calorie |
2
slices |
1 |
| English
muffin |
Whole |
2 |
| Hamburger
or hot dog bun |
Whole |
2 |
| Pita
6” dia. |
Whole |
2 |
| Dinner
roll |
Small
(1 oz) |
1 |
| Muffin |
Small
(2 oz)
Large (4 oz) |
2
4 |
| Tortilla
(corn or flour) 6” diam. |
1 |
1 |
| Waffle/pancake |
1 |
1 |
| back
to the top |
Cereals/Grains
|
Portion
|
Carbohydrate
Units |
| Dry,
unsweetened cereal |
3/4
cup |
1 |
| Hot
cereal, 1 packet, instant |
1/2
cup |
1 |
| Hot
cereal, fruit flavored packet |
2/3
cup |
2 |
| Pasta
(cooked) |
1/2
cup |
1 |
| Rice,
cooked white or brown |
1/3
cup |
1 |
| back
to the top |
| Starchy
Vegetables |
Portion |
Carbohydrate
Units |
| Corn |
1/2
cup |
1 |
| Peas |
1/2
cup |
1 |
| Potatoes
(sweet, white, red) |
1
medium (4 oz) |
2 |
| Potatoes
(mashed) |
1/2
cup |
1 |
| Mixed
vegetables with corn, peas or pasta |
1
cup |
1 |
| Squash
(acorn, butternut) |
1/4
squash or 1 cup |
1 |
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to the top |
Crackers
and Snacks
|
Portion |
Carbohydrate
Units |
Animal
crackers
|
10 |
1 |
Graham
crackers
|
3
(2-1/2" square) |
1 |
Wheat
or saltine type
|
6 |
1 |
Chips
(reduced fat)
|
1
small bag (1 oz) |
1 |
Cereal
fruit bar
|
1 |
2 |
Granola
bar
|
1 |
2 |
Popcorn
(reduced fat)
|
3
cups (popped) |
1 |
Pretzels
|
1
small bag (1 oz) |
1 |
| Rice
cakes |
8
small or 2 large |
1 |
| back
to the top |
|
Each
serving of legumes accounts for 2 types of units:
starch unit and meat substitute (protein) unit.
|
| Legumes |
Portion |
Units |
Beans
(any kind, cooked)
|
1/2
cup |
1
carb, 1 lean meat substitute (protein) |
Lentils
(cooked)
|
1
cup |
1
carb, 1 lean meat substitute (protein) |
Miso
|
3
tablespoons |
1
carb, 1 lean meat substitute (protein) |
| Edamame
(fresh soy beans in the pod – eat only the beans) |
1/2
cup |
1
carb, 1 lean meat substitute (protein) |
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to the top |
|
Combination
Starches/Carbohydrates account for a mix of carbohydrates,
fats and sometimes proteins. Refer to the table below
for choices.
|
Combination
Starches/Carbohydrates
|
Portion |
Units |
Biscuit
|
1
(2-1/2" across) |
1
carb, 1 fat |
Chili
|
1
cup |
2
carbs, 1 protein, 3 fats |
Chinese
stir fry
|
1
cup |
2
proteins, 1 - 3 fats |
French
fries
|
"Kids"
meal size |
1
carb, 2 fats |
French
fries
|
small |
2
carbs, 3 fats |
Hamburger
helper, lasagna, stew
|
1
cup |
2
carbs, 1 protein, 2 fats |
| Macaroni
& cheese |
1
cup |
2
carbs, 1 protein, 2 fats |
| Muffin |
1
small (1.5 oz.) |
1
carb, 1 fat
|
| Pizza,
cheese, thin crust |
1/4
of a 10" (5 oz.) |
2
carbs, 2 protein, 1 fat |
| Ravioli
or Spaghettio-O's™ |
1
cup |
2
carbs, 1 protein, 1 veggie |
| Tuna
noodle casserole |
1
cup |
2
carbs, 2 protein, 1 fat |
| back
to the top |
Back
To The Portion Control Table
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