Food Group
|
Substitution |
Amount
|
 |
Breads, grains, cereals, and starchy
vegetables
|
Bread (whole wheat, white, pumpernickel, or rye)
|
1 slice
|
Small biscuit, roll, or muffin
|
1
|
Six-inch tortilla or pita bread
|
1
|
|
Quick bread (banana, pumpkin,
zucchini or cornbread from mix)
|
1/2 slice
|
|
Bagel
|
1/2
|
|
Large croissant, English muffin,
or hamburger or hot dog bun
|
1/2
|
|
Dry cold cereal
|
3/4 cup
(1 oz)
|
|
Cooked cereal (oats, bulgur, corn,
grits, barley, couscous, rice)
|
1/2 cup
|
|
Cooked pasta (such as macaroni,
spaghetti, or ziti)
|
1/3 cup
|
|
Plain popped popcorn
|
3 cups
|
|
Small crackers
|
4-6
|
|
Pretzels
|
3/4 oz
|
|
Gluten-free breads, grains, pasta,
and cereal
|
Rice cakes
|
2
|
Corn tortilla (6 inches across)
|
1
|
Bread (made from corn, rice, soy,
arrowroot, pea flour, corn starch, potato starch, potato
flour, whole-bean flour, tapioca, sago, rice bran,
cornmeal, buckwheat, millet, flax, sorghum, amaranth,
and quinoa)
|
1
slice
|
|
Cold cereals made from corn, millet,
and rice such as puffed rice, puffed millet, and rice
flakes
|
3/4 cup
(1 oz)
|
|
Hot cereals such as cream of rice,
soy cereal, hominy grits, brown and white rice, buckwheat
oats, millet, and cornmeal
|
1/2 cup
|
|
Cooked pasta made from rice, corn,
soy, quinoa, beans, potato, or pea flour
|
1/3 cup
|
|
Milk
|
Nonfat or low-fat (1%) milk
(whole milk and regular cheese contain an additional
serving of fat)
|
1 cup
(8 oz)
|
|
Nonfat or low-fat plain or artificially
sweetened yogurt (sweetened yogurt has extra calories
and carbohydrate from sugar, equivalent to adding 1.5
servings of bread)
|
1 cup
(8 oz)
|
|
Natural or processed low-fat cheese
|
1 1/2 oz
|
|
Lactose-free milk and milk alternatives
|
Lactase-treated milk (eg, Lactaid
milk)
|
1 cup
(8 oz)
|
Fortified soy milk, rice milk,
almond milk
|
1
cup
(8 oz)
|
|
Dairy-free cream cheese or sour
cream
|
2 tbsp
|
|
Meat
|
Lean skinless poultry such as
turkey or chicken breast.
|
4-5 oz
|
Lean fish such as flounder, haddock,
halibut, perch, pike, pollock, sea bass, sole, trout,
tuna (fresh or canned in water)
|
4-6
oz
|
|
Higher-fat fish such as mackerel
or salmon
|
3 oz
|
|
Luncheon meat, such as turkey,
salami, or bologna
|
3 slices
|
|
Breaded and fried shrimp (about
11)
|
3 oz
|
|
Boiled or baked shrimp (about
22)
|
6 oz
|
|
Lean meat such as flank steak,
tenderloin, lean pork chops, or lean ham
|
3.5 oz
|
|
Broiled hamburger patty or ground
round*
|
4 oz
|
|
Roast beef or prime rib*
|
3.5 oz
|
|
*Include 2 extra servings of fat
for these type of meats
|
|
|
Meat alternatives
|
Cooked beans such as soybeans,
pinto beans, black beans, peas and lentils
|
3/4 cup
|
|
Tofu
|
4 oz
|
|
Vegeburger patty *
|
1
|
|
Low-fat cottage cheese
|
8 oz
|
|
Peanut butter *
|
2 tbsp
|
|
Nuts such as almonds, walnut halves,
or peanuts
|
1 oz
|
|
Natural or processed cheese
|
2 slices or 2 oz
|
|
Part skim ricotta cheese
|
1/2 cup
|
|
Whole eggs (add 1 serving of fat)
|
3
|
|
Egg substitute *
|
3/4 cup
|
|
* May contain some gluten containing
additives.
|
|
|
Fruit
|
Whole medium fresh fruit
|
1
|
|
Chopped, cooked, or canned fruit
|
1/2 cup
|
|
Cantaloupe melon
|
1/4
|
|
Pieces of cantaloupe, honeydew,
or watermelon
|
1 cup
|
|
Grapefruit
|
1/2
|
|
Fruit juice
|
6 oz
|
|
Dried fruit such as raisins or
diced pieces
|
2 tbsp
|
|
Vegetables
|
Raw, leafy salad vegetables such
as lettuce, endive, escarole, or chicory
|
1 cup
|
|
Cooked or chopped raw vegetables
|
1/2 cup
|
|
Vegetable juice
|
6 oz
|
|
Spaghetti sauce
|
1/2 cup
|
|
Scalloped potatoes or potato salad
|
1/2 cup
|
|
Medium potato
|
1
|
|
Fats and oils
|
Butter or margarine
|
1 tsp
|
|
Regular oil based salad dressing
or mayonnaise*
|
1/2 tbsp
|
|
Low or nonfat salad dressing*
|
2-3 tbsp
|
|
Light mayonnaise*
|
1 tbsp
|
|
Sour cream*
|
2 tbsp
|
|
Cream cheese*
|
1 tbsp
|
|
Light cream cheese*
|
5 tbsp
|
|
* These products may contain some lactose. Some salad dressings and mayonnaise may also contain gluten – read the label.
|
|
|
Seasonings, herbs and spices
|
Gluten-free low-sodium soy sauce
|
1 tbsp
|
Pure herbs and pepper/garlic-free
spices
|
1
tsp
|
| Reduced sodium chicken broth |
2 tbsp |