Watch what you are eating!

Posted on August 10, 2009 by nara

This chart will help you to count calories, or at least learn about the food you consume daily. Sometimes we eat vegetable thinking it is good not to gain weight. But no, there are some vegetables that are starch and reach.

This chart will help you to do diet without starving yourself. Just watch out what you are eating daily.

Well it’s hard of course, but slowly you will learn how much bread to eat per serving, or what kind of vegetables to eat, and try to avoid from high fat starchy foods as much as you can.

**Bread**
15 g Carb, 3 g Protein, 0-1 g Fat		80 Calories
Bagel Bread English muffin Hot dog bun Hamburger bun Pita Roll Tortilla, corn Tortilla, flour Waffle, reduced fat		1/2 (1 oz) 1 slice (1 oz) 1/2 1/2 (1 oz) 1/2 (1 oz) 1/2 of 6″ diameter 1 small (1 oz) 1 (6″ diameter) 1 (7.5″ diameter) 1 (4.5″ square)		1/2 (30 g) 1 slice (30 g) 1/2 1/2 (30 g) 1/2 (30 g) 1/2 of 15 cm diameter 1 small (30 g) 1 (15 cm diameter) 1 (19 cm diameter) 1 (11 cm square)

**Cereals & Grains**
15 g Carb., 3 g Protein, 0-1 g Fat		80 Calories
Bran cereal Bulgur Cereal, puffed Cereal, shredded wheat Cereal, sweetened Cereal, unsweetened Cornmeal (dry) Couscous Flour (dry) Granola, low fat Grape-Nuts Grits Kasha Millet Muesli Oats Pasta Rice milk Rice, white or brown Wheat germ		1/2 cup 1/2 cup 1.5 cups 1/2 cup 1/2 cup 3/4 cup 3 Tbsp 1/3 cup 3 Tbsp 1/4 cup 1/4 cup 1/2 cup 1/2 cup 1/4 cup 1/4 cup 1/2 cup 1/2 cup 1/2 cup 1/3 cup 3 Tbsp		125 ml 125 ml 375 ml 125 ml 125 ml 175 ml 125 ml 80 ml 45 ml 60 ml 60 ml 125 ml 125 ml 60 ml 60 ml 125 ml 125 ml 125 ml 80 ml 45 ml

**Starchy Vegetables**
15 g Carb., 3 g Protein, 0-1 g Fat		80 Calories
Baked beans Corn Corn on cob Mixed vegetables (corn, peas, or pasta) Peas, green Plantain Potato Potato, mashed Squash, winter (acorn, butternut) Yam, sweet potato		1/3 cup 1/2 cup 1 medium (5 oz) 1 cup 1/2 cup 1/2 cup 1 small (3 oz) 1/2 cup 1 cup 1/2 cup		80 ml 125 ml 1 medium (140 g) 250 ml 125 ml 125 ml 1 small (85 g) 125 ml 250 ml 125 ml

**Crackers & Snacks**
15 g Carb., 3 g Protein, 0-1 g Fat		80 Calories
Matzoh Popcorn (fat free) Potato chips (fat free) Pretzels Rice cakes Saltines Tortilla chips (fat free) Whole wheat crackers (fat free)		3/4 oz 3 cups 3/4 oz 3/4 oz 2 (4″ diameter) 6 3/4 oz 3/4 oz		20 g 700 ml 20 g 20 g 2 (10 cm diameter) 6 20 g 20 g

**Dried Beans, Peas & Lentils**
Starch Exchange + 1 Very Lean Meat Exchange		80 + 35 Calories
Beans (garbanzo, pinto, kidney, white) Lima beans Lentils Peas (split, black-eyed) Miso		1/2 cup 2/3 cup 1/2 cup 1/2 cup 3 Tbsp		125 ml 160 ml 125 ml 125 ml 45 ml

**High Fat Starchy Foods**
Starch Exchange + 1 Fat Exchange		125 (80 + 45) Calories
Biscuit Chow mein noodles Corn bread Cracker, butter type Croutons French fried potatoes Granola Hummus Muffin Pancake Popcorn, microwave Stuffing, corn or wheat (cooked) Taco shell Waffle Whole wheat crackers (fat added)		1 (2.5″ diameter) 1/2 cup 2″ cube (2 oz) 6 1 cup 3 oz 1/4 cup 1/3 cup 1 small (1.5 oz) 2 cakes (4″ diameters) 3 cups 1/3 cup 2 shells (6″ wide) 1 (4.5″ square) 1 oz		1 (2.5″ diameter) 125 ml 5 cm cube (55 g) 6 250 ml 85 ml 60 ml 80 ml 1 small (40 g) 2 cakes (10 cm diameters) 700 ml 80 ml 2 shells (15 cm wide) 1 (11 cm square) 30 g

**Very High Fat Starchy Foods**
Starch Exchange + 2 Fat Exchange		170 (80 + 90) Calories
Tortilla chips Potato chips		6-12 (1 oz) 12-18 (1 oz)		6-12 (30 g) 12-18 (30 g)