Lifestyle Program
One portion of each food in this list contains about 15g of carbohydrate, 3 g protein, a trace of fat, and 80 calories. To choose a similar portion of a starch or bread not listed, follow these general rules:
- Cereal, grain, pasta - 1/2 cup
- Bread product - 1 oz
| Breads | Portion |
| Bagel | 1/2 (1 oz) |
| Bun (hamburger, hot dog) | 1/2 (1 oz) |
| English muffin | 1/2 |
| Pita (6” across) | 1/2 |
| Tortilla, flour or corn (6” across) Whole wheat, rye, white, pumpernickel, raisin (no icing) | 1 slice (1oz) |
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| Bran Cereal, concentrated, such as Bran Buds®, All-Bran® | 1/3 cup |
| Bran Cereal, flaked | 1/2 cup |
| Cooked Cereal, grits, bulgur | 1/2 cup |
| Grapenuts® | 3 Tbsp |
| Macaroni, noodles, spaghetti (cooked) | 1/2 cup |
| Puffed cereal | 1/2 cup |
| Ready to eat unsweetened cereal | 3/4 cup |
| Rice, white or brown | 1/3 cup |
| Shredded wheat | 1/2 cup |
| Wheat germ | 3 Tbsp |
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| Graham cracker (2 1/2” square) | 3 |
| Matzo | 3/4 oz |
| Melba Toast | 5 slices |
| Oyster crackers | 24 |
| Popcorn, popped, no fat added | 3 cups |
| Pretzels | 3/4 oz |
| Rye crisp (2” x 3 1/2”) | 4 |
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| Beans, baked | 1/4 cup |
| Corn | 1/2 cup or 6” cob |
| Lentils, beans, or peas (dried), such as kidney, white, split, black-eyed | 1/3 cup |
| Lima beans | 1/2 cup |
| Peas, green (canned or frozen) | 1/2 cup |
| Potato, baked | 1 small (3 oz) |
| Potato, mashed | 1/2 cup |
| Winter squash (acorn, butternut) | 3/4 cup |
| Yam or sweet potato, plain | 1/3 cup |
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(Count as 1 starch/bread exchange and 1 fat exchange) |
|
| Biscuit (2 1/2” across) | 1 |
| Chow mein noodles | 1/2 cup |
| Corn bread (2” cube) | 1 (2 oz) |
| Cracker, round butter type | 6 |
|
French fried potatoes (2”-3 1/2” long) |
10 (1 1/2oz) |
| Muffin (small, plain) | 1 |
| Taco shell (6” across) | 2 |
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Corporate Compliance Program