Meal Planning Guide
STARCH
Each serving from this list contains 15 grams carbohydrate, 0-3 grams protein, 0-1 gram fat, and 80 calories. Many foods from this
group also give you fiber, vitamins, and minerals. Prepare and eat starchy foods with as little added fat as possible. Choose whole
grain starches as often as you can.
In general, a single serving of starch is:
• 1/2 cup of cooked cereal, grain, or starchy vegetable.
• 1/3 cup of cooked rice or pasta.
• 1 oz of a bread product such as 1 slice of whole wheat bread.
• 3/4 to 1 oz of most snack foods (some snack foods may also have extra fat).
∆ Foods marked with ∆ should be counted as 1 starch + 1 fat serving.
► Foods marked with ► should be counted as 1 starch + 1 meat serving.
☺ Foods marked with ☺ contain more than 3 grams of dietary fiber per serving. The more fiber you get, the better.
SERVING CHOICES
Bread Serving Size
Bagel, large (about 4 oz) 1/4 (1 oz)
∆ Biscuit, 2.5” wide 1
Bread (white/wheat/rye) 1 slice (1 oz)
∆ Cornbread, 1.75” cube (1 1/2 oz)
English muffin 1/2
Hot dog or hamburger bun 1/2 (1 oz)
Pancake, 4” wide, ¼” thick 1
Pita pocket bread (6” across) 1/2
Roll, plain, small 1 (1 oz)
Tortilla, corn or flour (6” across) 1
∆ Waffle, 4” square or round 1
Cereals and Grains Serving Size
Cereals, cooked (oats, oatmeal) 1/2 cup
Cereals, unsweetened, ready-to-eat 3/4 cup
Granola, low-fat 1/4 cup
Pasta, cooked 1/3 cup
Rice, white or brown, cooked 1/3 cup
Starchy Vegetables Serving Size
Corn, cooked 1/2 cup
Corn on cob, large 1/2 cob (5 oz)
☺ Hominy, canned 3/4 cup
☺ Peas, green, cooked 1/2 cup
Plantain, ripe 1/3 cup
Potato
Baked with skin 1/4 large (3 oz)
Boiled 1/2 cup or 1/2 medium (3 oz)
∆ Mashed with milk and fat 1/2 cup
French fried (oven-baked) 1 cup (2 oz)
Spaghetti/pasta sauce 1/2 cup
☺ Squash, winter (acorn, butternut) 1 cup
Yam/sweet potato, plain 1/2 cup
Crackers and Snacks Serving Size
Crackers
∆ Round, butter-type 6
Saltines 6
Graham cracker, 2.5” square 3
Popcorn
∆ ☺ With butter 3 cups
☺ Low fat or no fat added 3 cups
Pretzels 3/4 oz
Snack chips (tortilla chips, potato chips)
Fat-free or baked 15-20 (3/4 oz)
∆ Regular 9-13 (3/4 oz)
Beans, Peas and Lentils Serving Size
Beans, peas and lentils are also found on the
Meat list. These servings contain 7 grams of
protein.
►☺ Baked beans 1/3 cup
►☺ Beans/lentils, cooked (black,
garbanzo, kidney, lima, navy, pinto) 1/2 cup
►☺ Peas, cooked 1/2 cup
FRUITS
Each serving from this list contains 15 grams carbohydrate, 0 grams fat, 0 grams protein, and 60 calories. Fruits are good sources of
fiber, regardless if they are fresh, frozen, or dried. Fruit juices contain very little fiber; choose fruits instead of juices whenever
possible. When using canned fruit, choose fruit packed in its own juice or light syrup.
In general, a single serving of fruit is:
• 1/2 cup of canned or fresh fruit or unsweetened fruit juice.
• 1 small fresh fruit (4 oz).
• 2 tablespoons of dried fruit.
☺ Foods marked with ☺ contain more than 3 grams of dietary fiber per serving. The more fiber you get, the better.
SERVING CHOICES
Fruit Serving Size
Apple, unpeeled, small 1 (4 oz)
Applesauce, unsweetened 1/2 cup
Banana, extra small 1 (4 oz)
Berries
☺ Blackberries 3/4 cup
Blueberries 3/4 cup
☺ Raspberries 1 cup
☺ Strawberries 1.25 cup whole berries
Cantaloupe, small 1/3 melon
or 1 cup cubed (11 oz)
Cherries, sweet fresh 12 (3 oz)
Dried fruits (blueberries, cherries,
cranberries, mixed fruit, raisins) 2 Tbsp
Grapefruit, large 1/2 (11 oz)
Grapes, small 17 (3 oz)
Guava 1/2 cup
☺ Kiwi 1 (3 1/2 oz)
Mandarin oranges, canned 3/4 cup
Mango, small 1/2 fruit (5.5 oz) or 1/2 cup
☺ Orange, small 1 (6 1/2 oz)
Papaya 1/2 fruit or 1 cup cubed (8 oz)
Passion fruit 1/4 cup
Peaches (fresh, medium) 1 (6 oz)
Pears (fresh, large) 1/2 (4 oz)
Pineapple (fresh) 3/4 cup
Plums
Small fresh 2 (5 oz)
Dried (prunes) 3
Watermelon 1 slice
or 1.25 cups cubes (13.5 oz)
Fruit Juice Serving Size
Apple, grapefruit, orange, pineapple 1/2 cup
Grape, prune, and 100% fruit juice
blends 1/3 cup
Page 3/6
Free Download
Meal Planning Guide PDF
Favor this template? Just fancy it by voting!
(0 Votes)
0.0
Related Forms
