| CEREAL LIST |  |
|
Cereals |
Bran cereals, concentrated
(such as Bran Buds, All Bran) | 1/3 cup |
| Bran cereals, flaked |
1 /2 cup
|
| Bulgur (cooked) | 1 /2 cup
|
| Cooked cereals | 1 /2 cup
|
| Cornmeal (dry) | 2 ½ tbsp.
|
| Grape- Nuts | 3tbsp.
|
| Grits (cooked) | 1 /2 cup
|
| Other ready-to-eat Unsweetened cereals | 3 /4 cup
|
| Pasta (cooked) | 1 /2 cup
|
| Puffed cereal | 1 ½ cup
|
| Rice, white or Brown (cooked) | 1/3 cup
|
| Shredded wheat | 1 /2 cup
|
| Wheat germ | 3 tbsp. |
| Bread ( white or brown) 1 large slice, |
25 gms. |
| Bread ( white of brown) | 2 small slices. |
| Pau, | 1 average size . |
| Rice , brown, boiled
| ½ cup . |
| Rice , white, boiled | ½ cup . |
| Rice, flaked | 25 gms weight. |
| Chapaties wheat, 1, approx. 6 inches wide, | 25 gms. |
| Chapaties, Jowar 1, approx. 6 inches wide, | 25 gm.. |
| Chapaties, Bajra 1, approx. 6 inches wide,
| 25 gms . |
| Chapaties, Maize (Makai) 1, 6 inches wide, | 25 gms . |
| Dosa 1, approx. 10 inches in diameter, | 40 gms weight cooked . |
| Idli 1, small approx. | 30 gms. |
| Upma | ½ cup . |
| Poha | ½ cup . |
| Dalia | ½ cupcooked . |
| Atta (whole wheat flour) | 25 gms. |
| Atta ( ragi flour ) | 25 gms . |
| Atta ( makai flour) | 25 gms . |
| Atta ( Bajra Flour ) | 25 gms. |
| Atta ( Kotu flour ) | 25 gms . |
| Maida | 25 gms. |
| Spaghetti | ½ cup cooked. |
| Macaroni | ½ cup cooked . |
| Noodles | ½ cup cooked. |
| Porridge | ½ cup . |
| Potato | 1 small , 2 ½ in. diameter . |
| Sweet Potato (shakarkhandi) | 1/3rd cup . |
| Yam ( Suran) | 1/3rd cup. |
| Raw Plantain | ½ cup. |
| Starchy Vegetables |
| Corn | 1 /2 cup
|
| Corn on cob,6 in long | 1
|
| Peas, green (canned or frozen) | 1 /2 cup |
| Plantain | 1 /2 cup
|
| Potato, baked | 1 small (3 oz) |
| Potato, mashed | 1 /2 cup
|
| Squash, winter (acorn, butternut) | 1 cup |
| Yam, sweet potato, plain | 1/3 cup
|
| Bread |
| Bagel | 1 /2 (1 oz)
|
| Bread sticks, crisp,4 in long x ½ in | 2 (2/3 oz) |
| Croutons, low fat | 1 cup
|
| English muffin | 1 /2
|
| Frankfurter orHamburger bun | 1 /2 (1oz)
|
| Pita,6"(in) across | 1 /2
|
| Plain roll, small | 1(1oz)
|
| Raisin, unfrosted | 1 slice(1oz)
|
| Rye, pumpernickel | 1 slice(1oz)
|
| Tortilla,6 in across | 1 |
| White(including French,Italian) | 1 slice(1oz) |
| Whole wheat | 1 slice(1oz) |
| Crackers/ Snacks |
| Animal crackers | 8
|
| Graham crackers,2½ in square | 3
|
| Matzoh | 3 /4 oz
|
| Melba toast | 5 slices
|
| Oyster crackers | 24 |
| Popcorn (popped,On fat added) | 3 cups
|
| Pretzels | ¾ OZ |
| RyKrisp, 2 in X 3 ½ in | 4 |
| Saltine-type crackers | 6 |
| Whole-wheat crackers, no fat added | 2-4 slices
¾ OZ |
| (Count as 1 Cereal exchange, plus 1 fat exchange) |
| Biscuits, 2 ½ in across | 1 |
| Chow mein noodles | ½ cup |
| Corn bread, 2 in cube | 1 (2 oz) |
| Cracker, round butter type | 6 |
| French fried potatoes, 2 in to 3½ in long | 10 |
| Muffin, plain, small | 1 |
| Pancake 4 in across | 2 |
| stuffing, bread(prepared ) | ¼ |
| Taco shell, 6 in across | 2 |
| Waffle, 4 ½ in square | 1 |
| wheat Crackers fat added | 4-6(1 oz) |
|
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