Gaining & Losing Weight
Grains and Starches: Overview and Serving Sizes
This overview of healthy grains and starches (G&S) and G&S serving sizes is part of the RealJock.com Healthy Weight-Loss Program.
Grains and starches are carbohydrates. This food group includes whole grains and breads, starchy vegetables, and legumes. Choose your G&S allowances from any of the foods below. It is important that you eat whole-grain varieties whenever possible, as grains that have been refined lose many of their nutritional benefits.
Grains and starches are carbohydrates. This food group includes whole grains and breads, starchy vegetables, and legumes. Choose your G&S allowances from any of the foods below. It is important that you eat whole-grain varieties whenever possible, as grains that have been refined lose many of their nutritional benefits.
| WHOLE GRAINS AND BREADS | ||
| Type | Food | Serving Size |
| Breads | Bagel, Whole Wheat | 1/4 (1 oz.) |
| Breads | Crackers, Whole Wheat, No Fat Added | 2 - 5 (3/4 oz.) |
| Breads | Croutons, Whole Wheat | 1 cup |
| Breads | English Muffine, Whole Wheat | 1/4 |
| Breads | Hamburger Bun, Whole Wheat | 1/2 (1 oz.) |
| Breads | Hot Dog Bun, Whole Wheat | 1/2 |
| Breads | Melba Toasts | 4 slices |
| Breads | Pita, Whole Wheat, 6" Across | 1/2 |
| Breads | Pumpernickel Break | 1 Slice |
| Breads | Rice Cakes, Whole Wheat | 2 |
| Breads | Roll, Whole Wheat | 1 (1 oz.) |
| Breads | Rye Bread | 1 slice |
| Breads | Tortilla, Whole Wheat, 6" Across | 1/4 (1 oz.) |
| Breads | Bagel, Whole Wheat | 1/4 (1 oz.) |
| Grains | Barley | 1/2 cup |
| Grains | Bran Cereal | 1/2 cup |
| Grains | Brown Rice | 1/2 cup |
| Grains | Buckwheat | 1/2 cup |
| Grains | Bulgur | 1/2 cup |
| Grains | Cereal, Whole Wheat | 1/2 cup |
| Grains | Couscous, Whole Wheat | 1/2 cup |
| Grains | Granola, Low fat | 1/4 cup |
| Grains | Grape Nuts | 1/4 cup |
| Grains | Kasha | 1/2 cup |
| Grains | Macaroni, Whole Wheat | 1/2 cup |
| Grains | Millet | 1/2 cup |
| Grains | Muesli | 1/2 cup |
| Grains | Oats | 1/2 cup |
| Grains | Pasta, Whole Wheat | 1/2 cup |
| Grains | Quinoa | 1/2 cup |
| Grains | Shredded Wheat | 1/2 cup |
| Grains | Wheat Germ | 3 Tbsp. |
| STARCHY VEGETABLES | ||
| Type | Food | Serving Size |
| Starchy Vegetables | Corn | 1/2 cup |
| Starchy Vegetables | Corn on Cob, Large | 1/2 cup |
| Starchy Vegetables | Mixed Vegetables with Corn, Peas, or Pasta | 1/2 cup |
| Starchy Vegetables | Peas, Green | 1/2 cup |
| Starchy Vegetables | Plantain | 1/2 cup |
| Starchy Vegetables | Potato, Boiled or Steamed | 1/2 cup |
| Starchy Vegetables | Potato, Baked with Skin | 1/2 cup |
| Starchy Vegetables | Potato, Mashed | 1/2 cup |
| Starchy Vegetables | Squash, Winter (Acorns, Butternut, Pumpkin) | 1/2 cup |
| Starchy Vegetables | Yam, Sweet Potato, Plain | 1/2 cup |
| LEGUMES (ALSO COUNT AS VERY LEAN MEAT (VLM) GROUP | ||
| Legumes | Beans and Peas (Garbanzo, Pinto, Kidney, White, Split, Black-Eyed) | 1/2 cup |
| Legumes | Lima Beans | 1/2 cup |
| Legumes | Lentils | 1/2 cup |