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.

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

beauboi wrote:

Hey Robs2hot...you'd measure oatmeal BEFORE you cook it.

Feb 27 4:48 AM

Robs2hot2notBwild wrote:

I was just wondering if things like oatmeal are measured as 1/2 cup before or after cooking. Im really looking forward to getting my diet in order so if anybody knows that would be great! Thanks...

Feb 20 5:28 PM

Itopyrmuscle wrote:

reading over your food breakdowns-- Im sorta missing RICE
also: is there a link somewhere that might show food substitutions? (Big fan of carrots and green beans, cant keep broccoli and cauliflower down-- yes if I could eat these foods I prob wouldnt be so far overweight)

Also, since my aim is also muscle growth-- would protein shakes fall under milk/soy or the low fat protein/meat? I ask because here on the strip in Las Vegas-- MUSCLEMILK is pretty easy to get, and its generally the RTD of choice

not sure if you address these individually, or in forum, or if you amass questions and try to answer the most frequently asked. But if you're going to send me a specific--PEACEMINDMUSCLE@GMAIL.COM

Jan 22 10:39 AM