[Food exchange lists for meal planning].

Starch Each serving equals 80 calories and 15 grams carbohydrate. Cereals/grains/ pasta Cooked cereals, 1⁄2 cup Grits (cooked), 1⁄2 cup Ready-to-eat unsweetened cereals, 3⁄4 cup Granola (lowfat), 1⁄4 cup Pasta (cooked), 1⁄3 cup Rice, white or brown (cooked), 1⁄3 cup Starchy vegetables Corn, 1⁄2 cup Corn on the cob, 1⁄2 cob (5oz.) Peas, (green), 1⁄2 cup Plantain, 1⁄2 cup Potato, baked, 1⁄4 large (3 oz.) Potato, mashed, 1⁄2 cup Winter squash, 1 cup Yam or sweet potato, 1⁄2 cup Garbanzo, pinto, kidney, white, black-eyed peas, lentils, 1⁄2 cup cooked Lima beans, 2⁄3 cup Bread/crackers/ snacks Bagel, 4 oz., 1⁄4 (1 oz.) English muffin, 1⁄2 (1 oz.) Bread sticks (4” x 1⁄2”), 4 (2⁄3 oz.) Pita (6” across), 1⁄2 Hamburger or hot dog bun, 1⁄2 (1 oz.) Bread, 1 slice (1 oz.) Low-fat croutons, 1 cup Animal crackers, 8 Graham crackers, 3 – 2 1⁄2” squares Pretzels, 3⁄4 oz. Popcorn (popped, no fat added or low-fat microwave), 3 cups