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 Fat80 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 Fat80 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 Fat80 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 Fat80 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 Exchange80 + 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 Exchange125 (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 Exchange170 (80 + 90) Calories


  • Tortilla chips

  • Potato chips


6-12 (1 oz)
12-18 (1 oz)
6-12 (30 g)
12-18 (30 g)