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CEREAL LIST 


Cereals
Bran cereals, concentrated
(such as Bran Buds, All Bran)
1/3 cup
Bran cereals, flaked 1 /2 cup
Bulgur (cooked) 1 /2 cup
Cooked cereals 1 /2 cup
Cornmeal (dry) 2 tbsp.
Grape- Nuts 3tbsp.
Grits (cooked) 1 /2 cup
Other ready-to-eat Unsweetened cereals 3 /4 cup
Pasta (cooked) 1 /2 cup
Puffed cereal 1 cup
Rice, white or Brown (cooked) 1/3 cup
Shredded wheat 1 /2 cup
Wheat germ 3 tbsp.
Bread ( white or brown) 1 large slice, 25 gms.
Bread ( white of brown) 2 small slices.
Pau, 1 average size .
Rice , brown, boiled cup .
Rice , white, boiled cup .
Rice, flaked 25 gms weight.
Chapaties wheat, 1, approx. 6 inches wide, 25 gms.
Chapaties, Jowar 1, approx. 6 inches wide, 25 gm..
Chapaties, Bajra 1, approx. 6 inches wide, 25 gms .
Chapaties, Maize (Makai) 1, 6 inches wide, 25 gms .
Dosa 1, approx. 10 inches in diameter, 40 gms weight cooked .
Idli 1, small approx. 30 gms.
Upma cup .
Poha cup .
Dalia cupcooked .
Atta (whole wheat flour) 25 gms.
Atta ( ragi flour ) 25 gms .
Atta ( makai flour) 25 gms .
Atta ( Bajra Flour ) 25 gms.
Atta ( Kotu flour ) 25 gms .
Maida 25 gms.
Spaghetti cup cooked.
Macaroni cup cooked .
Noodles cup cooked.
Porridge cup .
Potato 1 small , 2 in. diameter .
Sweet Potato (shakarkhandi) 1/3rd cup .
Yam ( Suran) 1/3rd cup.
Raw Plantain cup.
Starchy Vegetables
Corn 1 /2 cup
Corn on cob,6 in long 1
Peas, green (canned or frozen) 1 /2 cup
Plantain 1 /2 cup
Potato, baked 1 small (3 oz)
Potato, mashed 1 /2 cup
Squash, winter (acorn, butternut) 1 cup
Yam, sweet potato, plain 1/3 cup
Bread
Bagel 1 /2 (1 oz)
Bread sticks, crisp,4 in long x in 2 (2/3 oz)
Croutons, low fat 1 cup
English muffin 1 /2
Frankfurter orHamburger bun 1 /2 (1oz)
Pita,6"(in) across 1 /2
Plain roll, small 1(1oz)
Raisin, unfrosted 1 slice(1oz)
Rye, pumpernickel 1 slice(1oz)
Tortilla,6 in across 1
White(including French,Italian) 1 slice(1oz)
Whole wheat 1 slice(1oz)
Crackers/ Snacks
Animal crackers 8
Graham crackers,2 in square 3
Matzoh 3 /4 oz
Melba toast 5 slices
Oyster crackers 24
Popcorn (popped,On fat added) 3 cups
Pretzels ¾ OZ
RyKrisp, 2 in X 3 ½ in 4
Saltine-type crackers 6
Whole-wheat crackers, no fat added 2-4 slices
¾ OZ
(Count as 1 Cereal exchange, plus 1 fat exchange)
Biscuits, 2 ½ in across 1
Chow mein noodles ½ cup
Corn bread, 2 in cube 1 (2 oz)
Cracker, round butter type 6
French fried potatoes, 2 in to 3½ in long 10
Muffin, plain, small 1
Pancake 4 in across 2
stuffing, bread(prepared ) ¼
Taco shell, 6 in across 2
Waffle, 4 ½ in square 1
wheat Crackers fat added 4-6(1 oz)