FOOD SERVINGS

GRAINS (plain - nothing added):     Complex Carbohydrates     6 - 11 Servings  

Bagel                                       .5

Bread (average slice)               1 slice

            French Bread

            Italian Bread

            Pumpernickel Bread

            Raisin Bread

            Rye Bread

            White Bread

            Wheat Bread

Cereal, cooked                         .5 cup

Cereal, dry                               .25 - .75 cup

Crackers                                  1 - 25

Grits                                        .5 cup

English muffin                        .5

Hamburger bun                       .5

Pasta (cooked)                         .5 cup

Popcorn                                   1.5 cup

Rice                                         .5 cup

Roll                                         1

Tortilla (6 inch diameter)         1

 

VEGETABLES (plain - nothing added):     Complex Carbohydrates     3 - 5 Servings

Artichoke                                .5 cup

Bamboo shoots                       .5 cup

Beans                                      .3 cup

Beans (baked)                         .25 cup

Bean sprouts                           .5 cup

Beets                                       .5 cup

Broccoli                                   .5 cup 

Brussels sprouts                       .5 cup 

Cabbage                                  .5 cup

Carrots                                    .5 cup

Cauliflower                             .5 cup

Celery                                      .5 cup

Chili pepper                             .5 cup

Corn *                                      .3 cup

Corn on the cob (6-in ear) *     .5 ear

Cucumber                                .5 cup

Eggplant                                  .5 cup             

Green pepper                           .5 cup

Lentils                                     .3 cup

Lima beans *                            .5 cup

Mushrooms                             .5 cup

Onions                                    .5 cup             

Parsnips *                                .5 cup

Peas                                         .3 cup

Green Peas *                          .5 cup

Pimientos                                .5 cup

Potato *                                    1 small

Mashed Potato *                    .5 cup

Sweet Potato *                       .5 small

Pumpkin*                                1 cup

Rhubarb                                  .5 cup

Rutabagas                                .5 cup

Spinach                                   .5 cup

String beans                            .5 cup

Summer squash                       .5 cup

Tomatoes                                 .5 cup

Turnips                                    .5 cup

Yams*                                     .5 small

Zucchini                                  .5 cup

* starchy vegetables

 

FRUITS (plain - nothing added):     Simple Carbohydrates     2 - 4 Servings

Apple                                      1 small

Apple sauce                             .5 cup

Apricots                                  2 medium

Apricots - dried                        4 halves

Banana                                    .5 small

Blackberries                            .5 cup

Blueberries                              .5 cup

Cantaloupe                              .25 medium

Cherries                                   17 small

Dates                                       2 medium

Fig                                           1 large

Fig - dried                                1 medium

Grapefruit                                .5 small

Grapes                                     10 medium

Honeydew                               1/8 medium

Kiwi                                        1 medium

Mango                                     .5 small

Nectarine                                 1 small

Orange                                     1 small

Papaya                                     .5 small

Peach                                       1 medium

Peach - dried                            2 halves

Pear                                         1 medium

Pear -dried                               2 halves

Persimmon                              1 medium

Pineapple                                 .5 cup

Plums                                      2 medium

Prunes                                     2 medium

Prunes - dried                           2 medium

Raisins                                    2 tbs.

Raspberries                             .5 cup

Strawberries                            .75 cup

Tangerine                                1 medium

Watermelon                             1 cup

 

MEATS & DAIRY (plain - nothing added):     Complete Protein     2 - 3 Servings

Beef                                         1 oz

Egg                                          1

Egg whites **                          2

Fish (salmon, tuna, etc.)          1 oz

Lamb                                       1 oz

Organ meats                            1 oz

Pork                                        1 oz

Poultry (chicken, turkey, etc.) 1 oz

Shellfish

            Clams, scallops, etc.    5

            Crab, lobster, etc         .25 cup

Tofu**                                    3.5 oz

Veal                                         1 oz

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Cheese                                     1 oz

Cottage cheese                       .25 cup

Milk                                        1 cup

Dry Milk                                 .3 cup

Evaporated Milk                     .5 cup

Yogurt                                     1 cup

 

** Add a complement or complete protein to convert into a complete protein