Starches and Breads
Bread
½ bagel
2 slices reduced calorie bread
1 slice whole wheat, rye, pumpernickel or white, raisin bread
2 bread sticks
½ English muffin
1 roll, bun (ie hamburger or hotdog)
½ pita bread
1 tortilla
1 waffle
Cereals/Pasta/Rice
½ cup cereal, oats unsweetened
¼ cup muslei or granola
3 Tablespoons wheatgerm
3 Tablespoons cornmeal
3 Tablespoons flour
½ cup pasta
½ cup rice
Vegetables
½ cup beans (all types)
½ cup corn
1 corn on the cob
½ cup lentils
2/3 cup lima beans
½ cup peas
½ cup plantain
1 medium baked potato
½ cup mashed potato
1 cup squash
½ cup sweet potato
Snacks and foods prepared with Fat
4 melba toast
3 cups popcorn without butter
2 rice cakes
15 fat free potato chips
6 saltine crackers
3 graham crackers
½ cup pretzels
15 french fries
1 cup croutons
1 small muffin
1/3 cup bread stuffing
½ cup chow mein noodles
2 pancakes
2 cream filled cookies
1 med slice of cake, cupcake or brownie unfrosted
1 small slice of cake, cupcake or brownie frosted
6- 12 tortilla chips
1/3 cup hummus
¼ cup fat free salad dressing