Grains + starches = about 70 to 90 calories, 15 grams carbohydrates, 3 grams protein, BREADS ⃝ 100% whole‐wheat bread 1 slice (28g) ⃝ Pumpernickel bread, whole grain 1 slice (32g) ⃝ Rye bread, whole grain 1 slice (32g) ⃝ Cracked wheat bread 1 slice (30g) ⃝ 100% whole wheat hamburger or hot dog bun 1/2 small ⃝ Dinner roll, whole grain 1 small (30g) ⃝ English muffin, whole grain 1/2 (28g) ⃝ Pita bread, whole grain 1/2 (6" or 15 cm) ⃝ Flour tortilla, whole wheat 1 (6") or 1/2 (10") ⃝ 1/2 small (3" diameter Bagel, whole grain or 29g) ⃝ Bannock, whole grain, baked 1 1/2 x 2 1/2 inches ⃝ Chapatti 1 piece (30g) ⃝ Roti, prata 1 piece (30g) • ⃝ Bread, white 1 slice (30g) • ⃝ 1/2 small (3" diameter • Bagels, white or 29g) ⃝ Bread, raisin 1 slice (26g) • ⃝ • Hamburger or hot dog bun, white 1/2 (22g) ⃝ English muffin, white 1/2 (28G) • ⃝ Pita bread, white 1/2 (6" or 25 cm) • ⃝ Flour tortilla, white 1 (6") or 1/2 (10") • ⃝ Pancake 1 medium (4") • ⃝ • Pizza crust (made with 2 cups (500mL) of flour) 1/12 (12") or 90g ⃝ Wrapper, wonton 3 (3 1/2 inch square) • ⃝ Wrapper, eggroll 1 (7 inch square) • ⃝ Muffin, low fat, high fibre CRACKERS ⃝ Kavli®: Crispy Thin, Crispy Garlic* 4 pieces ⃝ Ryvita®: Dark rye, light rye or sesame rye* 4 pieces ⃝ Wasa®: Whole grain* 2 pieces Finn Crisp®: Original ⃝ Rye or Multigrain 4 pieces ⃝ President's Choice Ancient Grains 10 pieces ⃝ Melba Toast (multifibre) 7 pieces ⃝ Matzoh (whole wheat) 1 cracker (28g) ⃝ Pita Break® Lavash crispbread 1 1/2 pieces ⃝ Soda crackers, whole wheat 7 pieces ⃝ Triscuits® 50% Less Salt 5 pieces * Average of bransds/flavours CEREALS ⃝ All‐Bran® (bran flakes), Fibre 1®, Fibre First®, 100% Bran®* 1/2 cup (125 mL) ⃝ All‐Bran Buds® with Psyllium 1/3 cup (75mL) ⃝ Wheat germ 1/6 cup (75mL0 ⃝ Oatmeal, cooked (Steel cut) 3/4 cup (175mL) ⃝ Oatmeal, dry 1/3 cup (75mL) ⃝ Large flake oatmeal, cooked 3/4 cup (175mL) ⃝ Oatbran, cooked 3/4 cup (175mL) ⃝ Oatbran, dry 1/3 cup (75mL) ⃝ Red River® cereal, cooked 1/2 cup (125mL) ⃝ Red River® cereal, dry 2 Tbsp (30 mL) ⃝ Cream of wheat, cooked 3/4 cup (175mL) • ⃝ Cream of wheat, dry 2 Tbsp (30 mL) • ⃝ Shredded what 1 biscuit ⃝ Kashi® GoLean 3/4 cup (175mL) ⃝ Fibre 1®, Honey Clusters 2/3 cup (150mL) ⃝ Cheerios® 2/3 cup (150mL) • ⃝ Granola 1/4 cup (60mL) • ⃝ Grape‐Nuts® 3 Tbsp (45mL) • ⃝ Mueslix® 1/3 cup (75mL) • ⃝ Nature's Path Optimum Slim 1/2 cup (125mL) ⃝ Rice Krispies® 2/3 cup (150mL) • ⃝ Puffed rice 1 cup (250mL) • ⃝ Puffed wheat 1 1/2 cups (375mL) • PASTA ⃝ Pasta, whole wheat, cooked 1/2 cup (125mL) ⃝ Pasta, cooked 1/2 cup (125mL) ⃝ Rice noodles 1/3 (75 mL) • ⃝ Egg noodles 1/2 cup (125mL) • STARCHY VEGETABLES ⃝ Potatoes, boiled or baked (with skin) 1/2 medium (84g) ⃝ Potatoes, cooked, mashed 1/2 cup (125mL) ⃝ Sweet Potato, baked, skin removed 1/3 cup (75mL) ⃝ Corn, kernel, frozen 1/2 cup (125mL) ⃝ Corn, cob 1/2 ear (73g) ⃝ Plaintain, cooked, mashed 1/3 cup (75mL) ⃝ French fries 10 strips (50g) • SOUPS (HOMEMADE) ⃝ French Canadian pea soup 3/4 cup (175mL) ⃝ Lentil soup 1 cup (250mL) ⃝ Minestrone with beans and pasta 1 1/2 cups (375mL) ⃝ Mushroom barley 1 1/2 cups (375mL) ⃝ Turkey vegetable 1 1/2 cups (375mL) ⃝ Vegetable 1 1/2 cups (375mL) ⃝ Chunky 1 cup (250mL) ⃝ Chicken noodle or rice 2 cups (500mL) ⃝ Tomato (water based) 1 cup (250mL) GRAINS ⃝ Barley, pearled, cooked 1/2 cup (125mL) ⃝ Barley, pearled, dry 2 Tbsp (30mL) ⃝ Buckwheat, cooked 1/2 cup (125mL) ⃝ Buckwheat, dry 2 Tbsp (30mL) ⃝ Bulgur, cooked 1/2 cup (125mL) ⃝ Bulgur, dry 3 Tbsp (45mL) ⃝ Cornmeal, dry 3 Tbsp (45mL) ⃝ Couscous, whole wheat, cooked 1/2 cup (125mL) ⃝ Couscous, dry 2 Tbsp (30mL) ⃝ Kamut 2 Tbsp (30mL) ⃝ Millet, cooked 1/3 cup (75mL) ⃝ Millet, raw 2 Tbsp (30mL) ⃝ Quinoa, dry 2 Tbsp (30mL) Rice, brown, wild, long grain, converted, basmati; cooked 1/3 cup (75mL) Rice, brown, wild, long grain, converted, basmati; ⃝ dry 2 Tbsp (30mL) ⃝ Sorghum 2 Tbsp (30mL) ⃝ Tapioca, pearl dry 2 Tbsp (30mL) ⃝ Triticale grain 3 Tbsp (45mL) THICKENERS ⃝ Cornstarch 2 Tbsp (30mL) ⃝ Flour 3 Tbsp (45mL) OCCASIONAL FOODS ⃝ Popcorn 3 cups (750mL) ⃝ Pretzels, low fat 7 large/30 sticks ⃝ Tortilla chips, baked 6 chips ⃝ Granola bar, oatmeal type, low fat 1 bar (28g) ⃝ Potato chips, baked 10 chips ⃝ Plain muffin 1 small (45g) ⃝ Cookies, arrowroots or gingersnaps 3‐4 ⃝ Angel food cake 2" (5cm) square 1‐2 grams fibre.