Starches & Fruit

STARCHES (NEED TO BE LIMITED!)


Each of the following are approximately 80 cals:

1 slice of bread (whole grain, low carb, or Ezekiel)
¾ 3/4c ready-to-eat cereal (bran, high fiber, low sugar)
1/2c cooked pasta, rice noodles, or bulgur
1/3c cooked brown rice, jasmine rice
1/2c cooked beans (lentils, kidney, black, -no refried)
1/2c corn, peas, or yams
1 small (3 oz) potato (sweet or red)
½1/2bagel or bun
1 english muffin, roll, or matzoh
1 tortilla or taco (corn or low-carb)
1 waffle
2 small pancakes (*low-carb ok when losing weight)

FRUIT GUIDE

(1 serving = 60 cals)

Remember: Fruit is low in calories, but high in sugar!
No more than 2 servings per day!

1 small banana, nectarine, peach, orange, or apple
1/2large grapefruit, pear, or papaya
3/4c blueberries or black berries
1 c boysenberries, raspberries,
1 c (4 medium) strawberries
17 small grapes
1/3cantaloupe (or 1 c cubes)
2 tbsp. raisins
1 ½ dried figs
3 dates
4 oz juice