Grains, Beans, and Starchy Vegetables
(6 or more servings)
- Choose whole-grain foods such as whole-grain
bread or crackers, tortillas, bran cereal, brown rice, or
bulgar. They're nutritious and high in fiber.
- Choose beans as a good source of fiber.
- Use whole-wheat or other whole-grain flours
in cooking and baking.
- Eat more low-fat beads such as bagels,
tortillas, English muffins, and pita bread.
- For snacks, try pretzels or low-fat crackers.
A serving can be:
- 1 slice bread
- 1/2 small bagel, English muffin, or pita
bread
- 1/2 hamburger or hot dog bun
- 1 6-inch tortilla
- 4 to 6 crackers
- 1/2 cup cooked cereal, pasta, or bulgur
- 1/3 cup cooked rice
- 3/4 cup dry cereal
- 1/2 cup cooked beans, lentils, peas, or
corn
- 1 small potato
- 1 cup winter squash
- 1/2 cup sweet potato or yam
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