Sensational Suggestions
Here is a handy guide that will help you easily work the recommended six servings of breads, cereals, pasta and starchy vegetables per day into your diet. Any of the following counts as one serving and has, on average, 80 calories.
And remember, to get the maximum nutritional benefit, use whole-grain or enriched products.
Breads
• Bagel (1/2)
• Bread sticks, 4" long x ˝" diameter (2)
• Bread, white, whole-wheat, rye, oatmeal, pumpernickel (1 slice)
• Croutons, plain bread crumbs (1 cup)
• English muffin (1/2)
• Hamburger or hotdog bun (1/2)
• Pita, 6" diameter (1/2)
• Roll, plain 1 oz. (1)
• Tortilla, corn, 6" diameter (1)
Cereals, Pasta and Rice
• Bran cereals (1/3 cup)
• Flake-type cereal, ready-to-eat, unsweetened (1 cup)
• Cooked cereal, bulgur, grits (1/2 cup)
• Pasta (1/2 cup)
• Rice (1/3 cup)
Crackers
• Animal crackers (8)
• Graham crackers, 2-1/2" square (3)
• Matzoh, 4" x 6" (1/4 oz.)
• Melba toast (5 slices)
• Oyster crackers (24)
• Popcorn, popped, no fat added (1/4 oz.)
• Pretzels (3/4 oz.)
• Saltine-type crackers (6)
Starchy Vegetables
• Baked beans (1/4 cup)
• Corn (1/2 cup)
• Corn on cob, 6" long (1)
• Dry beans, peas, lentils (1/3 cup)
• Green peas (1/2 cup)
• Lima beans (1/3 cup)
• Potato, baked, 3 oz. (1)
• Potato, mashed (1/2 cup)
• Squash, acorn or butternut (3/4 cup)
• Sweet potato or yam (1/3 cup)
Commercial Soups Prepared With Water
• Bouillon, broth, consommé (as desired)
• Chicken noodle, gazpacho, minestrone, onion, tomato, vegetarian (1 cup)
• Beef noodle, chicken rice, chunky-style turkey noodle, oyster stew, split pea (may use milk allowance) (3/4 cup)
