Basic Food Portions Guide Grain and Starch portion equivalent to 1 piece of bread Breads (Whole Grain) Crackers/Snacks Starchy Vegetables/Beans 1 slice bread 2 slice low-carb bread ½ english muffin ½ small bagel or ½ bun 1 small muffin 1 (4”) pancake or waffle 1 small roll 1/3 cup stuffing 1 (6”) tortilla 2 (4”) rice cakes 3 graham cracker squares 4-6 crackers (Whole Grain) 3 cups popcorn ½ cup pretzels 1 oz. Chips (12) ½ cup cooked beans (kidney, pinto, etc.) = PROTEIN 1/3 cup baked beans = PROTEIN 1 small corn on the cob ½ cup corn or peas 1 small (3 oz.) potato ½ cup potatoes, sweet or white ½ cup winter squash ½ cup lima beans Cereals/Pasta/Rice Fruits Sweets 1 small apple/orange/peach/pear ½ medium banana, 4” 1 cup berries 15 fresh cherries or grapes 2 small tangerines ½ cup fruit juice ½ cup canned fruit, lite ½ med grapefruit 1 cup melon cubes ½ cup pineapple chunks 3 prunes 2 T raisins or dried cherries 3 prunes, dates or figs Angel food cake, 1” thick slice Cookie, 3” Graham cracker, 3 squares Granola bar, small Syrup, honey, sugar, 1 Tbsp Jam or jelly, 1 Tbsp ½ cup ice cream ½ cup sugar free pudding 3 gingersnaps 8 animal crackers Juice bar Sugar-free frozen fudgsicle (Whole Grain preferred) ¾ cup unsweetened cereal ½ cup bran cereal ½ cup oatmeal, cream of wheat 1 ½ cups puffed cereal ¼ cup granola 1/3 cup cooked pasta 1/3 cup cooked rice Combination Foods ½ cup of a casserole 1 cup soup or chili 1/8 of a 10” pizza, thin-crust These are also PROTEIN Pd-group/dietary/calories 12/1/05 Meat/Meat Substitutes Up to 5-8 ounce equivalents a day (7 grams each) An average serving of meat, fish, or poultry is 3 ounces – about the size of a deck of cards. Bake, boil, broil, roast, or grill meat, fish and poultry. Meat Pork, veal, lamb Beef, round or loin Chicken, turkey – no skin Ham, lean – fat trimmed Hot dog, reduced fat - limit Meat Substitutes (1 oz. Equivalents) Cheese, part-skim or reduced fat, 1 oz. String cheese Cottage cheese, ¼ cup Egg, medium 1 Egg substitute, ¼ cup Greek yogurt, low fat , 4-6 oz Yogurt, low fat lite, 6-8 oz Milk, 1% or skim, 8 oz Fish or seafood, not fried Lunchmeat, low-fat deli meats Soy or veggie burger Peanut butter, 1-2 Tbsp Tofu or Edamame, ½ cup Tempeh, 1/3 cup Tuna or salmon canned in water, ¼ cup Legumes, (black beans, garbanzos, navy, Baked beans, kidney, etc), ½ cup Falafel Seitan Fats Unsaturated Fats (healthier) Margarine, soft, tub or squeeze, 1 tsp Margarine, reduced-fat, 1 Tbsp Mayonnaise, 1 tsp Mayonnaise, reduced-fat, 1 Tbsp Nuts, 4-6 or 1 Tbsp Oil, 1 tsp (Canola, Olive, Peanut) Peanut butter, 2 tsp Salad dressing, 1 Tbsp Salad dressing, reduced-fat, 2 Tbsp Sunflower seeds, 1 Tbsp Hummus, 2 Tbsp Guacamole, 2 Tbsp Pd-group/dietary/calories continued 6/18 Saturated Fats (less healthy) Bacon, 1 slice Butter, 1 tsp Cream, table or light, 2 Tbsp Cream cheese, light, 2 Tbsp Cream cheese, regular, 1 Tbsp Gravy, 2 Tbsp Shortening, 1 tsp Sour cream, 2 Tbsp Non-Starchy Vegetables- Eat freely; aim for 2-3 cups per day. Artichokes Asparagus Beans, green and wax Bean sprouts Beets Broccoli Brussel Sprouts Cabbage Carrots Cauliflower Celery Cucumbers Eggplant Green onions Kohlrabi Leeks Mushrooms Okra Onions Pea Pods Peppers, sweet or hot, any color Radishes Salad greens Spaghetti squash Spinach or other leafy greens Tomatoes Turnips Water chestnuts Zucchini Pd-group/dietary/calories continued 6/18