Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
144 Cards in this Set
- Front
- Back
|
Bagel
|
1 oz
|
|
|
Biscuit
|
2.5 inches across
1 starch, 1 fat |
|
|
Red-Cal Bread
|
2 slices, 1.5 oz
|
|
|
Bread: white, WW, pump, rye, raisin
|
1 slice, 1 oz
|
|
|
Chapatti
|
1, 6 inches across
|
|
|
Cornbread
|
1.5 oz or 1.75-inch cube
1 starch, 1 fat |
|
|
English muffin
|
1/2
|
|
|
Hot dog or Hamburger bun
|
1 oz, 1/2
|
|
|
Naan
|
2x2
|
|
|
Pancake
|
1, 4x1/4
|
|
|
Pita
|
1/2 of 6 inch
|
|
|
Roll
|
1 oz or 1 small
|
|
|
Stuffing, bread
|
1/3 cup
1 starch, 1 fat |
|
|
Taco Shell
|
2 of 5-inch
1 starch, 1 fat |
|
|
Tortilla
|
1 each of 6 inch corn or flour, 1/3 of 10 inch flour
|
|
|
Waffle
|
4 inch square or circle
1 starch, 1 fat |
|
|
Barley
|
1/3 cup cooked
|
|
|
Bran, oat
|
Dry, 1/4 cup
|
|
|
Bran, wheat
|
Dry, 1/2 cup
|
|
|
Bulgur
|
1/2 cup cooked
|
|
|
Bran cereal
|
1/2 cup
|
|
|
Cooked cereal (oats, oatmeal)
|
1/2 cup
|
|
|
Puffed cereal
|
1.5 cups
|
|
|
Shredded wheat, plain
|
1/2 cup
|
|
|
Sugar-coated cereal
|
1/2 cup
|
|
|
Cereal, unsweetened
|
3/4 cup
|
|
|
Couscous
|
1/3 cup
|
|
|
Granola
|
1/4 cup
1 starch, 1 fat (if regular) |
|
|
Grits
|
cooked, 1/2 cup
|
|
|
Kasha
|
1/2 cup
|
|
|
Millet
|
cooked, 1/3 cup
|
|
|
Muesli
|
1/4 cup
|
|
|
Pasta
|
cooked, 1/3 cup
|
|
|
Polenta
|
cooked, 1/3 cup
|
|
|
Quinoa
|
cooked, 1/3 cup
|
|
|
Rice, brown or white
|
cooked, 1/3 cup
|
|
|
Tabbouleh/Tabouli
|
prepared, 1/2 cup
|
|
|
Wheat germ
|
dry, 3 Tbs
|
|
|
Wild rice
|
cooked, 1/2 cup
|
|
|
Cassava
|
1/3 cup, SV
|
|
|
Corn
|
1/2 cup, SV
|
|
|
Corn on the cob
|
1/2 cob (5 oz), SV
|
|
|
Hominy, canned
|
3/4 cup, SV
|
|
|
Mixed veg with corn, peas or pasta
|
1 cup, SV
|
|
|
Parsnips
|
1/2 cup, SV
|
|
|
Peas, green
|
1/2 cup, SV
|
|
|
Plantain, ripe
|
1/3 cup, SV
|
|
|
Potato, baked with skin
|
1/4 large (3 oz), SV
|
|
|
Potato, boiled, all kinds
|
1/2 cup or 1/2 med (3 oz), SV
|
|
|
Potato, mashed with milk and fat
|
1/2 cup
1 SV, 1 fat |
|
|
Potato, French Fried (oven baked)
|
1 cup (2 oz), SV
|
|
|
Pumpkin, canned, no sugar
|
1 cup, SV
|
|
|
Spaghetti/pasta sauce
|
1/2 cup, SV
|
|
|
Squash, winter
|
1 cup, SV
|
|
|
Succotash
|
1/2 cup, SV
|
|
|
Yam/Sweet Potato, plain
|
1/2 cup, SV
|
|
|
Animal Crackers
|
8
|
|
|
Crackers, round, butter-type
|
6
1 starch, 1 fat |
|
|
Crackers, saltine-type
|
6
|
|
|
Crackers, sandwich style, cheese or PB filled
|
3
1 starch, 1 fat |
|
|
Crackers, WW regular or low fat
|
2-5 (3/4 oz)
1 starch, 1 fat (if regular) |
|
|
Graham crackers
|
2.5-inch square, 3
|
|
|
Matzoh
|
3/4 oz
|
|
|
Melba toast
|
2x4, 4 pieces
|
|
|
Oyster crackers
|
20
|
|
|
Popcorn
|
3 cups
1 starch, 1 fat (if buttered) |
|
|
Pretzels
|
3/4 oz
|
|
|
Rice cakes
|
4-inch, 2
|
|
|
Snack chips, FF or baked (tortilla, potato, pita)
|
15-20 (3/4 oz)
|
|
|
Snack chips, regular (tortilla, potato)
|
9-13 (3/4 oz)
1 starch, 1 fat |
|
|
Baked beans
|
1/3 cup
1 starch, 1 LM |
|
|
Beans, cooked
|
1/2 cup
1 starch, 1 LM |
|
|
Lentils, cooked
|
1/2 cup
1 starch, 1 LM |
|
|
Peas, black-eyed or split
|
1/2 cup
1 starch, 1 LM |
|
|
Refried beans, canned
|
1/2 cup
1 starch, 1 LM |
|
|
Apple, unpeeled, small
|
1 (4oz), F
|
|
|
Apples, dried
|
4 rings, F
|
|
|
Applesauce, unsweetened
|
1/2 cup, F
|
|
|
Apricots, canned
|
1/2 cup, F
|
|
|
Apricots, dried
|
8 halves, F
|
|
|
Apricots, fresh
|
4 whole (5.5 oz), F
|
|
|
Banana, extra small
|
1 (4 oz), F
|
|
|
Blackberries
|
3/4 cup, F
|
|
|
Blueberries
|
3/4 cup, F
|
|
|
Cantaloupe, small
|
1/3 melon or 1 cup cubed (11 oz), F
|
|
|
Cherries, sweet, canned
|
1/2 cup, F
|
|
|
Cherries, sweet fresh
|
12 (3 oz), F
|
|
|
Dates
|
3, F
|
|
|
Dried fruits
|
2 Tbs, F
|
|
|
Figs, dried
|
1.5, F
|
|
|
Figs, fresh
|
1.5 large or 2 med (3.5 oz), F
|
|
|
Fruit cocktail
|
1/2 cup. F
|
|
|
Grapefruit, large
|
1/2 (11 oz), F
|
|
|
Grapefruit, canned sections
|
3/4 cup, F
|
|
|
Grapes, small
|
17 (3 oz), F
|
|
|
Honeydew melon
|
1 slice or 1 cup cubed (10 oz), F
|
|
|
Kiwi
|
1 (3.5 oz), F
|
|
|
Mandarin oranges, canned
|
3/4 cup, F
|
|
|
Mango, small
|
1/2 fruit or 1/2 cup (5.5 oz), F
|
|
|
Nectarine, small
|
1 (5 oz), F
|
|
|
Orange, small
|
1 (6.5 oz), F
|
|
|
Papaya
|
1/2 fruit or 1 cup cubed (8 oz)
|
|
|
Peaches, canned
|
1/2 cup, F
|
|
|
Peaches, med fresh
|
1 (6 oz), F
|
|
|
Pears, canned
|
1/2 cup, F
|
|
|
Mango, small
|
1/2 fruit or 1/2 cup (5.5 oz), F
|
|
|
Nectarine, small
|
1 (5 oz), F
|
|
|
Pears, large fresh
|
1/2 (4 oz), F
|
|
|
Pineapple, canned
|
1/2 cup
|
|
|
Pineapple, fresh
|
3/4 cup
|
|
|
Plums, canned
|
1/2 cup, F
|
|
|
Plums, dried (prunes)
|
3, F
|
|
|
Plums, small
|
2 (5 oz), F
|
|
|
Raspberries
|
1 cup, F
|
|
|
Strawberries
|
1.25 cup whole berries, F
|
|
|
Tangerines, small
|
2 (8 oz), F
|
|
|
Watermelon
|
1 slice or 1.25 cups cubes (13.5 oz), F
|
|
|
Apple juice
|
1/2 cup, F
|
|
|
Fruit juice blends, 100% juice
|
1/3 cup, F
|
|
|
Grape juice
|
1/3 cup, F
|
|
|
Grapefruit juice
|
1/2 cup, F
|
|
|
Orange juice
|
1/2 cup, F
|
|
|
Pineapple juice
|
1/2 cup, F
|
|
|
Prune juice
|
1/3 cup, F
|
|
|
Yogurt, plain or artifical sweetener
|
2/3 cup, FF milk
|
|
|
Red-fat yogurt, plain
|
2/3 cup, RF milk
|
|
|
Evaporated milk
|
1/2 cup, 1 milk (depends on fat)
|
|
|
Whole yogurt, plain
|
1 cup, W milk
|
|
|
Chocolate milk, FF
|
1 cup
1 FF milk, 1 CHO |
|
|
Chocolate milk, whole
|
1 cup
1 W milk, 1 CHO |
|
|
Eggnog, whole milk
|
1/2 cup
1 CHO, 2 fats |
|
|
Rice drink, flavored, low-fat
|
1 cup
2 CHO |
|
|
Rice drink, plain, FF
|
1 cup
1 CHO |
|
|
Smoothies, flavored, regular
|
10 oz
1 FF milk, 2.5 CHO |
|
|
Soy milk, light
|
1 cup
1 CHO, 1/2 fat |
|
|
Soy milk, regular plain
|
1 cup
1 CHO, 1 fat |
|
|
Yogurt and juice blends
|
1 cup
1 FF milk, 1 CHO |
|
|
Yogurt, low-carb
|
2/3 cup (6 oz)
1/2 FF milk |
|
|
Yogurt, with fruit, red-fat
|
2/3 cup (6 oz)
1 FF milk, 1 CHO |
|
|
Ice cream, regular
|
1/2 cup
1 starch, 2 fat |
|
|
Ice cream, light or no sugar added
|
1/2 cup
1 starch, 1 fat |
|
|
Ice cream, FF
|
1/2 cup
1 starch, 1/2 CHO |
|
|
Sandwich cookies with creme filling
|
2 small (2/3 oz)
1 starch, 1 fat |
|
|
Sugar
|
1 Tbs
1 CHO |
