| Whole-Grain Cereals (1 serving)
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4-8* grams |
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- bran cereal
- grits
- oat bran
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- oatmeal
- other whole-grain cereals
- Check nutrition label
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- popcorn (3 cups popped)
- wheat germ (l-1/2T)
- whole-grain or rye bread (I slice), bagel (1/2), or crackers (4)
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- apple with skin (small)
- apricots, dried (5)
- banana
- berries
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- dates, dried (3)
- fig, dried (1)
- orange
- pear with skin (1/2)
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- prunes (3)
- raisins (1/4 cup)
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| Vegetables (1 cup raw or 1/2 cup cooked)
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2 grams |
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- asparagus
- green beans
- broccoli
- cabbage
- carrots
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- cauliflower
- corn
- greens
- onions
- peas
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- potato with skin (1small)
- snow peas
- spinach
- squash
- canned tomatoes
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| Legumes (1/2 cup cooked)
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5 grams |
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- chick peas
- kidney beans
- lentils
- lima beans
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- split peas
- pinto beans
- other beans and peas
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- almonds (10 whole)
- peanuts (15)
- peanut butter (IT)
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- sesame seeds (IT)
- sunflower seeds (2T)
- walnuts (6 whole)
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