Starch

Each serving from this list contains 15 grams carbohydrate, 0-3 grams protein, 0-1 gram fat and 80 calories. Choose whole grains or starchy vegetables as often as you can. Food with an asterisk (*) symbol should be counted as 1 starch + 1 fat per serving.

Bread Products
1 slice whole-grain bread or 2 slices light whole-wheat bread (look for “whole” or “sprouted” as first ingredient (1 ounce)
Whole-wheat English muffin, 1/2 muffin
Whole-wheat hot dog or hamburger bun, 1/2 bun (1 ounce)
Whole-wheat pancake 4 inches across, 1/4 inch thick
Whole-wheat pita pocket bread, 1/2 pita (6 inches across)
Whole-wheat roll, plain, small (1 ounce)
Whole-wheat flour tortilla (6 inches across)
Whole-grain freezer waffle 4 inches square or 4 inches across
Large La Tortilla Factory Tortilla (Sonoma or “Healthy & Delicious”)
Small corn tortillas, 2 tortillas

Cereals, Grains and Starchy Vegetables
Oatmeal, 1/2 cup cooked
Cereal, 1/2–3/4 cup whole-grain dry (less than 8 grams sugar)
Whole-wheat couscous, 1/3 cup cooked
Granola, low-fat, 1/4 cup
Whole-wheat pasta, 1/2 cup cooked
Brown rice, quinoa or barley, 1/3 cup cooked
Corn, 1/2 cup cooked
Corn on cob, large 1/2 cob (5 ounces)
Hominy, canned, 3/4 cup
Peas, green, cooked, 1/2 cup
Plantain, ripe, 1/3 cup
Potato, baked or boiled, with skin, 1/2 medium (3 ounces)
French fries (oven-baked), 1 cup (2 ounces)
Spaghetti and pasta sauce, 1/2 cup
Squash, winter (acorn, butternut), 1 cup
Yam, sweet potato, 1/2 cup or 1/2 medium with skin (3 ounce)
Yucca, 1/3 cup

Crackers and Snacks
Graham cracker, 2 1/2-inch square, 3 crackers
Popcorn, lower-fat, 3 cups
Whole-grain pretzels, 3/4 ounce
Snack chips (tortilla chips, potato chips), fat-free or baked, 15-20 chips (3/4 ounce); * regular, 10 chips (3/4 ounce)
Wasa Rye Crispbread, Original, 2 pieces
Ak-Mak Cracker, 3 crackers
3 Corn Thins
1 brown rice cake
Whole-wheat matzo, 3/4 sheet

Beans, Peas and Lentils
Baked beans, 1/3 cup
Beans, cooked (black, garbanzo, kidney, lima, navy, pinto, white), 1/2 cup
Lentils, cooked (brown, green, yellow), 1/2 cup
Peas, cooked (black-eyed, split), 1/2 cup