The Starch Food List in the DIYFIT Nutrition Plan
In the Starch Food List each option provides ~80 calories, 15 grams carbohydrate, 3 grams protein, 1 gram fat
Starch Foods (1 choice = 1 serving = 1 option)
Best Options of Starches
The Starch Food List consists of the following:
- 1 slice whole-wheat bread
- ½ English muffin (whole wheat, Thomas Light)
- ½ cup cooked oatmeal (steel cut oats)
- ½ cup whole wheat pasta (Barilla Plus)
- 1/3 cup quinoa
- ½ cup bran cereal (All-Bran, Fiber-One)
- 1 small sweet potato or ½ large
- 1/3 cup cooked long-grain/brown rice
- 1/3 cup cooked barley
- ½ cup bulgur
- ½ cup cooked Kashi (buckwheat groats)
- 1 buckwheat pancake, 4” across, ¼” thick
- 3 Tbsp wheat germ
- ½ small whole wheat bagel (Western Bagel)
- 1/3 cup cooked turnip
Starch Food List That Are Acceptable on Occasion
- ½ hamburger/hot dog bun
- 1 regular pancake, 4” across, ¼” thick
- ½ 6” pita
- ½ 6” tortilla
- ¼ cup low fat granola
- ½ medium baked potato
- ½ cup corn or ½ large cob
- 3 cups air popped popcorn
- ½ cup peas
- 1/3 cup couscous
- 2 rice cakes (4”)
- 6 saltines
- 1 small whole grain roll
- 1 cup cooked winter squash
- ½ cup whole grain cereal
- 1 waffle, 4”
- 10 baked chips
- 6 wheat crackers
- ¼ cup cooked orzo
- 15 (mini) pretzels
Tips to remember:
- According to the Mayo Clinic, carbohydrates should make up 45 to 65 percent of your total daily calories.
- Look for “whole wheat” as first ingredient on food label; if it merely lists “wheat”, keep looking for a better option.
- Experiment with some of the “modified” starch products available now; they are usually higher in protein and fiber. Examples: Barilla Pasta, Western Bagel, Carb Balance Tortillas, Light Flatout Wraps, Thomas Light Whole Grain English Muffins.
- DO NOT eliminate the starch group from your meal plan. They provide necessary nutrients to maintain energy! Simply follow your meal plan, eat the recommend number of servings/day at the recommended time of day, and you’ll stay on track.