Navigating Carbohydrate Choices
Choose Often
Vegetables:
 1 cup* boiled lentils
 1 cup* beans (black, red)
 1 cup* chickpeas
 1 medium sweet potato-
boiled
 1 medium red or purple
potato-boiled
 1 cup* butternut squash
 1 cup* green peas
 2/3* cup plantain- boiled
Grains:
 2/3 cup* barley
 2/3 cup* farro
 2/3 cup* brown rice
 2/3 cup* old fashioned
oatmeal
 2/3 cup* quinoa
 2/3 cup* pasta
 6 triscuit crackers
 2 tortillas (6 inch)
Fruits:
 1 medium apple
 1 orange
 1 pear
 1 cup berries
 1 ¼ cup strawberries
 ¾ cup pineapple
 4 dried apricot
 5 dried prunes
 1 slice or 1 ¼ cup cubes
watermelon
Most fresh fruit will fall under
this category
Choose Sometimes
Vegetables:
 1 medium sweet potato-
baked
 1 medium red or purple
potato-baked
 1 cup* green peas
 1 ear (3/4 cup) corn

Grains:
 2/3 cup* couscous
 2/3 cup* rice noodles
 2 slices whole grain bread
 2 rice cakes
 10 corn tortilla chips
 20 pretzels
 16 potato chips
 3-4 shortbread cookies
 8 vanilla wafers
 4 graham cracker squares
Fruits:
 1 banana
 ¼ cup dried cranberries
 ¼ cup raisins
Choose Occasionally
Vegetables:
 3 oz (12-15) french fries
 1 medium russet/idaho
potato-baked
 ½ cup instant mashed
potatoes
Grains:
 2/3 cup* white rice
 1 cup* kraft macaroni
and cheese
 ½ bagel
 2 slices white bread
 1 cup* flavored instant
oatmeal
 1 cup rice chex cereal
 1 cup shredded wheat
cereal
 1 cup cornflakes
 1 cup honey nut cheerios
 12 saltine crackers
 16 wheat thin crackers
*cooked amount