Starchy List

Cereals, grains, pasta, crackers, snacks, starchy vegetables, and cooked beans, peas and lentils are starches. In general, one starch is:


. 1/2 cup of cooked cereal, grain, or starchy vegetable
. 1/3 cup of cooked rice or pasta
. 1 oz of a bread product, such as 1 slice of bread
. 3/4 to 1 oz of most snack foods (Some snack foods may also have
added fat)

Tips:

1. Most starch choices are good sources of B vitamins.

2. Foods made from whole grains are good sources of fiber.

. A serving from the bread list, on average, has 1 gram of fiber.
. A serving from the cereals and grains list or the crackers and
snacks list On average, has 2 grams of fiber.
. A serving from the starchy vegetables list, on average list,
has 3 grams of Fiber.

3. Beans, peas, and lentils are good sources of protein and fiber.

. A serving from this food group, on average, has 6 grams of
fiber.

More Tips:

1. Choose starches made with little fat as often as you can.

2. Starchy vegetables prepared with fat count as one starch and one fat.

3. For many starchy foods (e.g., bagels, muffins, dinner rolls, buns), a general
rule of Thumb is 1 oz equals 1 carbohydrate serving. However, bagels or
muffins range widely in size. Check the size you eat. Also, use the Nutrition
Facts on food labels when available.

4. Beans, peas, and lentils are also found on the meat and meat substitutes list.

5. A waffle or pancake is about the size of a compact disc (CD) and about 1/4
inch thick

6. Because starches often swell in cooking, a small amount of uncooked starch
will become a much larger amount of cooked food.

7. Most of the serving sizes are measured or weighed after cooking.

8. For specific information, check Nutrition Facts on the food label