Carb/Starch Portioning

Hi, All:

I thought I'd continue on with the portioning lists to share. Today we'll take a look at my favorite list of foods. The portions are downright cruel to people like me who crave carbs, but here is where I really get show self-discipline. You up for the challenge?

Breads:

Regular brown or rye bread -- 1 serving = 1 slice
Diet bread -- 1 serving = 2 slices
Bagels (the diet kind ie. Weight Watchers) -- 1 serving = 1/2 bagel
English muffins (the diet kind ie. Weight Watchers) -- 1 serving = 1/2 muffin
Hamburger buns (diet kind again) -- 1 serving = 1 bun (Yeah, we can have a whole lean hamburger with the bun and only use 1 starch and 1 protein)
Melba Toast -- 1 serving = 3 slices
Flat Bread -- 1 serving = 2 slices

Cereals:

The cooked ones like Cream of Wheat, rolled oats, red river-- 1 serving = 1/4 cup, uncooked (Thankfully these over double in quantity when cooked, usually)
Cold Cereals, such as all bran, cheerios, corn flakes, rice krispies, etc. (No, don't include the high-sugar kid's favorite cereals in this list, please) -- 1 serving = 1/2 cup

Some Miscellaneous Starches I frequently consume:

Couscous 1/2 cup precooked
Crackers (unsalted--remember the sodium intake watch) 3 squares
Pasta -- 1/2 cup Cooked (Lucky for us, this packs in quite tight when measuring soft noodles)
Popcorn, unsalted, microwave kind (Love this for a snack) 3 cups, popped
Potato (I'm a meat and potato girl) 1 small
Rice 1/4 cup, Cooked (spread it on the plate so it looks like more)
Wheat germ (I often mix this in with my low-fat yogurt to get a different texture) 1 tbsp.

There are lots of other healthy starch choices out there, check out the package for serving size and stick with it to help you lose or maintain your weight.

Keep up the fight and grab those measuring cups before you fill your plate!

Blessings,

Eileen