Cereals/Pasta	Bran cereals (concentrated)    Bran cereals (flaked) or Shredded wheat Cooked cereals (oatmeal, grits, hominy, etc) Grape-Nuts Pasta (cooked) Puffed cereal Rice (white or brown - cooked), or couscous Rice (wild) Unsweetened cereals	1/3 cup 1/2 cup 1/2 cup 3 Tbsp 1/2 cup 1-1.5 cups 1/3 cup 1/2 cup 3/4 cup
Starchy Vegetables	Baked beans Beans & peas (lentil, pinto, kidney, white, black-eyed)   Corn, lima beans, green peas, mashed potatoes     Corn-on-cob (6" long) Potato (baked) Pumpkin, Squash (winter, acorn, butternut)    Yam, sweet potato (plain)	1/4 cup 1/3 cup 1/2 cup 1 ear 3 oz 3/4 cup 1/3 cup
Breads	bagel (1/2) bread (lite, 40 cal/slice) bread (1 oz white, french, italian, whole wheat) croutons (low fat) English muffin,   pita (6" across) hotdog or hamburger bun tortilla (corn, 6") tortilla (flour, 6")	1 oz 2 slices 1 slice 1 cup 1/2 1/2 1 1 +.5F
Crackers/Snacks	Animal crackers (1 oz lowfat) Graham crackers (2" square) Melba toast Oyster Crackers Popcorn (air-popped w/no fat added) Potatoe chips (baked) Pretzels Rice cakes (2 regular or 6 mini) Saltine Crackers Vanilla Wafers (8 lowfat)	+.5F 3 squares 5 slices 24 3 cups 1 oz 3/4 oz 2 reg, 6 m 6 +.5F
Breads w/Fat (add 1 fat)	Biscuit (2.5" round), or Cornbread (2" cube)   Chow mein noodles Cracker (round butter type) french fries (2-3.5" long) Muffin (plain, small) Pancake (4") Taco shell (6") Tortilla chips Waffle, 5.5"	1 1/2 cup 6 10 (1.5 oz) 1 2 1 5 1
Miscellaneous counts as bread, tho not as nutritious	Barbecue Sauce, Catsup, chili sauce Bread crumbs Cocoa Cornstarch Flour or Cornmeal (all varieties)        (1 cup = 5 breads) Tomato paste Tomato sauce Wheat germ Yogurt (frozen, nonfat)	1/4 cup 2 Tbsp 5 Tbsp 2 Tbsp 2.5 Tbsp 6 Tbsp 1 cup 3 Tbsp 3 oz