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94 Cards in this Set
- Front
- Back
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Starch: breads, cereals and grains; starchy veggies; crackers, snacks; and beans, peas, and lentils
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15g carbs, 0-3g Protein, 0-1g Fat, 80kcal
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Fruits
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15g carbs, 60kcal
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Milk: fat-free, low-fat 1%
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12g carbs, 8g protein, 0-3g fat, 100kcal
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Milk: reduced-fat, 2%
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12g carbs, 8g protein, 5g fat, 120kcal
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Milk: whole
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12g carbs, 8g protein, 8g fat, 160kcal
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Sweets, Desserts, and Other Carbs
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15g carbs, everything else varies
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Nonstarchy veggies
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5g carbs, 2g protein, 25kcal
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Meat and Meat Subs: Lean
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7g protein, 0-3g fat, 45kcal
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Meat and Meat Subs: Medium Fat
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7g protein, 4-7g fat, 75kcal
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Meat and Meat Subs: High-fat
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7g protein, 8+, 100kcal
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Meat and Meat Subs: Plant-based proteins
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7g protein, everything else varies
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Fats
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5g fat, 45kcal
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alcohol
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100kcal
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bagel, large (4oz)
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1/4 (1oz)
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biscuit, 2.5in across
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1
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reduced-calorie bread
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2 slices (1.5oz)
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white, whole-grain, pumpernickel, rye, unfrosted raisin bread
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1 slice (1oz)
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chapatti, small, 6in across
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1
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cornbread, 1 3/4in cube
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1 (1.5oz)
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english muffin
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1/2
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hot dog bun or hamburger bun
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1/2 (1oz)
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naan, 8"x2"in
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1/4
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pancake, 4in across, 1/4in thick
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1
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pita, 6in across
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1/2
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roll, plain, small
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1 (1oz)
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stuffing, bread
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1/3 cup
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taco shell, 5in across
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2
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corn tortilla, 6in
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1
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flour tortilla, 6in
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1
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flour tortilla, 10in
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1/3 of tortilla
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waffle, 4in square, or 4in
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1
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barley, cooked
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1/3 cup
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dry oat bran
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1/4 cup
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dry wheat bran
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1/2 cup
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cooked bulgur
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1/2 cup
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bran cereal
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1/2 cup
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cooked oats/oatmeal cereal
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1/2 cup
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puffed cereal
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1.5 cups
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plain shredded wheat cereal
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1/2 cup
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sugar-coated cereal
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1/2 cup
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unsweetened, ready-to-eat cereal
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3/4 cup
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couscous
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1/3 cup
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low-fat granola
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1/4 cup
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regular granola
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1/4 cup
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cooked grits
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1/2 cup
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kasha
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1/2 cup
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cooked millet
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1/3 cup
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muesli
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1/4 cup
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cooked pasta
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1/3 cup
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cooked polenta
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1/3 cup
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cooked quinoa
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1/3 cup
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cooked white or brown rice
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1/3 cup
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tabbouleh, prepared
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1/2 cup
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dry wheat germ
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3 Tbsp
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cooked wild rice
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1/2 cup
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cassava
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1/3 cup
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corn
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1/2 cup
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large corn on cob
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1/2 cob (5oz)
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canned hominy
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3/4 cup
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mixed vegetables with corn, peas, or pasta
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1 cup
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parsnips
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1/2 cup
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green peas
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1/2 cup
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ripe plantain
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1/3 cup
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baked potato with skin
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1/4 large (3oz)
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boiled potatoes
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1/2 cup or 1/2 med (3oz)
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mashed potatoes with milk and fat
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1/2 cup
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oven-baked french fried potatoes
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1 cup (2oz)
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canned, no sugar added pumpkin
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1 cup
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spaghetti/pasta sauce
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1/2 cup
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winter squash (acorn, butternut)
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1 cup
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succotash
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1/2 cup
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yam, sweet potato
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1/2 cup
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animal crackers
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8
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round, butter-type crackers
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6
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saltine crackers
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6
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sandwich-style, cheese or PB filled crackers
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3
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whole-wheat crackers
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2-4 (3/4oz)
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whole-wheat lower fat crackers or crispbreads
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2-5 (3/4oz)
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graham cracker, 2 1/2in sq
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3
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matzoh
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3/4oz
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melba toast, 2"x4" piece
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4 pieces
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oyster crackers
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20
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buttered popcorn
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3 cups
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no fat added popcorn
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3 cups
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low fat popcorn
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3 cups
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pretzels
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3/4oz
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rice cakes, 4in
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2
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fat-free or baked tortilla/potato chips and baked pita chips
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15-20 (3/4oz)
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regular tortilla/potato chips
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9-13 (3/4oz)
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baked beans
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1/3 cup
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cooked beans: black, garbanzo, kidney, lima, navy, pinto, white
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1/2 cup
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cooked lentils: brown, green, yellow
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1/2 cup
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cooked peas: black-eyed, split
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1/2 cup
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canned refried beans
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1/2 cup
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