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NUTRITION

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.

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

YOUR COMMENTS add your comments

beauboi wrote:

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

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...

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

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