NUTR 480 - Exchange List Quiz #2 Starches & Fats

A choice on the starch list has about

15g of carbs

3g of protein

1g of fat

80 cal

What do starches include?

bread, cereal, grains (including pasta and rice), starch vegetables (such as green peas, corn, and potatoes), legumes (refried beans, black beans, split peas, black-eyed peas, and lentils), crackers, and snacks

1 starch is

1/2 cup of cooked cereal, grain, or starchy vegetable

1/3 cup of cooked rice or pasta

1 ounce of a bread product, such as 1 slice of bread

3/4 to 1 ounce of crackers or grain-based snack foods

Eating Plan Tips

For health benefits, choose whole grains for at least 1/2 of yoru servings of grains each day

Choose starches made with little or no added fat

Starchy vegetables, baked goods, and grains that are prepared with fat count as 1 starch choice and 1 to 2 fat choices

Some starchy foods (bagels, muffins, rolls) have more carbs and calories than you might think. For example, a large bagel may weigh 4 ounces and equal 4 starch choices

For information about fiber and other nutrients in grain foods, read the Nutrition Facts panel on the food label

What does whole grains and whole-grain foods contain?

all parts of the grain seed of a plant

What do whole grain and foods made with whole grains give you?

Fiber, vitamins, and minerals

Read labels and look for ________ or __________ on the front of a package. In the ____________ list, look for products with the word ________ in front of the first ingredient

whole grain, or whole-grain, ingredient, whole

Try to include more foods made with whole grains, such as ___________, whole wheat pasta, whole grain __________, whole grain _________ and pita bread

whole grain bread, crackers, tortillas

Some whole grains can be added to other foods, such as ___________, ________________, or ____________, or they can be enjoyed on their own. Examples include whole oats/oatmeal, whole grain _____________, _______________, ______________, whole grain barley, brown rice, wild rice, bulgur, millet, quinoa, and ____________.

stews, soups, salads

cornmeal, popcorn, buckwheat

Bagel

1/4 large bagel (1 oz)

Biscuit

1 biscuit (2 1/2 inches across)

Breads, loaf type (white, whole grain, french, italian, pumpernickel, rye, sourdough, unfrosted raisin or cinnamon

1 Slice (1 oz)

Bread - gluten free

1 slice (1 oz)

Bread - reduced-calorie, light

2 slices (1 1/2 oz)

Chapati flatbread

1 oz

Ciabatta flatbread

1 oz

Indian fry bread

1/6 piece (1 oz)

Naan

3 1/4-inch square ( 1oz)

Pita

1/2 pita ( 6 in across)

Roti

1 oz

Sandwich flat buns, whole wheat

1 bun, including top and bottom (1 1/2 oz)

Taco shell

2 taco shells ( 5 inches across)

Tortilla, Corn

1 small tortilla (6 inches across)

Tortilla, Flour (White or Whole Wheat)

1 small tortilla (6 inches across) or 1/3 large tortilla (10 inches across)

Cornbread

1 3/4 inch cube (1 1/2 oz)

English muffin

1/2 muffin

Hot dog bun or hamburger bun

1/2 bun (3/4 oz)

Pancake

1 pancake (4 inches across, 1/4 inch thick)

Roll, plain

1 small roll (1 oz)

Stuffing, bread

1/3 cup

Waffle

1 waffle (4 inch square or 4 inches across)

What counts for 1 starch choice + 1 fat choice ( 1 starch choice plus 5 grams of fat)

Biscuit

Indian fry bread

Taco shell

Stuffing, bread

Which are good sources of fiber?

Reduced, calorie, light Bread

Sandwich flat buns, whole wheat

Bran cereal (twig, buds, or flakes)

Bran cereal (twigs, buds, or flakes)

1/2 cup

Cooked cereal (oats, oatmeal)

1/2 cup

Granola cereal

1/4 cup

Grits, cooked

1/2 cup

Muesli

1/4 cup

Puffed cereal

1 1/2 cup

Shredded wheat, plain

1/2 cup

Sugar-coated cereal

1/2 cup

Unsweetened, ready-to-eat cereal

3/4 cup

Advice to Help you Feel Full?

1) Fill up on fiber-containing foods

- whole grains, fruits, fruits, vegetables, beans, and peas, and nuts, and seeds

2) Include protein and healthy fats to help you feel full longer

- protein: greek yogurt, reduced fat cheese, lean meat and poultry, fish, eggs, and nuts. Healthy fats may come from olive oil and vegetable oils, avocados, and nuts and seeds

3) Drink more water.

- water is a calorie-free way to help fill your stomach. Drink water before every meal and while you're eating. You can also replace sodas, alcoholic beverages, and other sweetened drinks with water

4) Slow down and savor

Amaranth

1/3 cup

Barley

1/3 cup

Pasta, white, whole-wheat, multigrain, gluten-free (all shapes and sizes)

1/3 cup

Polenta

1/3 cup

Qunioa, all colors

1/3 cup

Rice, white, brown, and other colors and types

1/3 cup

Sorghum

1/3. cup

Tabbouleh (tabouli), prepared

1/2 cup

Wheat germ, dry

Tbsp

Wild rice

1/2 cup

Bran, dry

Oat

Wheat

1/4 cup ; 1/2 cup

Buckwheat, Farro, Kamut, Kasha

1/2 cup

Couscous, Millet

1/3 cup

Breadfruit

1/4 cup

Cassava or dasheen

1/3 cup

Corn, kernel

1/2 cup

Corn on the cob

3 7/8 - to 4 1/2 inch piece (1/2 large)

Hominy

3/4 cup

Mixed vegetables with corn or peas

1 cup

Marinara, pasta, or spaghetti sauce

1/2 cup

Parsnips

1/2 cup

Peas, green

1/2 cup

Plantain

1/3 cup

Potato

Baked with skin

Boiled all kinds

1/4 large potato ( 3 oz)

1/2 cup or 1/2 med potato (3 oz)

Hash browns

1/2 cup

Mashed, with milk and fat

1/2 cup

French fried (oven-baked)

1 cup ( 2 oz)

Pumpkin puree, canned, no sugar added

3/4 cup

Squash, winter (acorn, butternut)

1 cup

Succotash

1/2 cup

Yam or sweet potato, plain

1/2 cup (3 1/2 oz)

Which are good sources of fiber for starchy vegetables?

Hominy

Mixed vegetables with corn or peas

Parsnips

Peas, green

Pumpkin puree, canned, no sugar added

Squash, winter (acorn, butternut)

Succotash

Which are high in sodium?

Hash browns

Mashed, with milk and fat

Crackers:

Animal

Crsip bread

Grapham, 21.2 inch square

Nut and rice

Oyster

Round, butter-type

Saltine-type

Sandwich-style, cheese or peanut butter filling

Whole-wheat, baked

8 crackers

2 to 5 pieces (3/4 oz)

3 squares

10 crackers

20 crackers

6 crackers

6 crackers

3 crackers

5 regular 1 1/2 inch squares or 10 thins ( 3/4 oz)