Food Choices - Mercy

BREADS, CEREALS, AND OTHER GRAINS, cont.Food Serving Calorie Carb Fat SodiumSize Points grams grams milligramsGRAINS, RICE, PASTADon’t forget to add sodium points if you use salt when cooking rice or otherfoods listed as unsaltedNoodles: unsalted:Cooked, egg ½ cup ½ 20 1 5Uncooked, egg 1 cup 3 39 3 20Chow Mein, dry canned ½ cup 2 18 7 210Ramen, regular ½ of 3 oz pkg 3 ½ 41 11 1220Low fat ½ of 3 oz pkg 2 30 1 830Popcorn: air-popped unsalted 3 cups 1 15 0 0Microwave 4 cups 2 16 10 400Lite Pop Secret 3 cups 1 12 3 130Caramel 1 cup 2 28 5 72Rice: brown or white unsalted:Cooked ½ cup 1 ½ 22 0 10Uncooked ¼ cup 2 35 1 0Spaghetti: unsalted:Cooked ½ cup 1 20 1 1Uncooked 8 oz. 11 168 4 12Wheat germ: toasted 2 Tbsp. ½ 6 1 140CEREALS:Bran:100% bran, enriched ½ cup 1 24 1 6540% bran, enriched 2/3 cup 1 22 1 210crude bran 2 Tbsp. 1/4 5 0 0Fiber One ½ cup 1 24 1 140Raisin Bran, enriched 1 cup 2 ½ 47 2 370Corn:Cornflakes, enriched 1 cup 1 ½ 24 0 300Crispex 1 cup 1 ½ 25 0 210Grits, enriched cooked 1 cup 2 32 1 0Oats:Quaker Oat bran ¾ cup 2 32 1 157Cracklin Oat Bran ¾ cup 2 ½ 36 7 140Oat bran, uncooked ½ cup 1 17 1 82Oat bran, uncooked 2 Tbsp ½ 9 0 40Oatmeal, inst. Pkt.Cooked, plain 1 pkt 1 ½ 18 2 285Oatmeal, old fashionedOr quick, cooked ¾ cup 1 ½ 27 3 0PAGE 20POINTS FOR GOOD NUTRITION