Date post: | 03-Apr-2018 |
Category: |
Documents |
Upload: | mariasorlescu |
View: | 220 times |
Download: | 0 times |
of 7
7/29/2019 American Dietetic Association Complete Food and Nutrition Guide
1/7
7/29/2019 American Dietetic Association Complete Food and Nutrition Guide
2/7
629
DietaryReferenceInt
akes:RecommendedIntakesforIndividua
ls,
Vitamins
7/29/2019 American Dietetic Association Complete Food and Nutrition Guide
3/7
630
S o u r c e : R e p r i n t e d w i t h p e
r m i s s i o n f r o m
t h e N a t i o n a l A c a d e m y o f S c i e n c e s D
i e t a r y R e f e r e n c e I n t a k e s ( W a s h i n g t o n D C : N a t i o n a l A c a d e m y P r e s s 1 9 9 7 2 0 0 1 )
DietaryReferenceIntakes:RecommendedIntakesforIndividua
ls,
Minerals
7/29/2019 American Dietetic Association Complete Food and Nutrition Guide
4/7
631
DietaryReferenceIntakes(DRIs):TolerableIntakeLevels(UL*),
Vitamins
7/29/2019 American Dietetic Association Complete Food and Nutrition Guide
5/7
632
Source:Reprintedwithpermissionfrom
theNationalAcademyofSciencesDi
etaryReferenceIntakes(Washington
DC:
Nationa
lAcademyPress
19972001)
DietaryReferenceIntakes(DRIs):TolerableIntakeLevels(UL*),
Elements
7/29/2019 American Dietetic Association Complete Food and Nutrition Guide
6/7
APPEND ICES 635
CARBO FOODS
ENERGY CARBOHYDRATES
SERVING (CALORIES) (GRAMS)BREAD, CEREAL, RICE, AND PASTAThese foods provide a higher percentageof complex carbohydrates.
Bagel 12 85 15
Biscuit (2" across) 1 105 15
Blueberry muffin 1 110 15
Bread (white, whole-wheat) 1 slice 60 10
Bread sticks 2 sticks 75 15
Bun (hot dog, hamburger) 12 60 10
Cereal 1 oz. (1 cup) 110 25
Cereal (cooked Cream of Wheat) 12 cup 65 15
Corn bread (2" square) 12 piece 90 15
English muffin 12 75 15
Graham crackers 2 squares 60 10
Noodles (spaghetti) 12 cup cooked 80 15
Oatmeal (cooked) 12 cup 75 15
Oatmeal (flav. instant) 1 packet 110 25
Pancakes (4" across) 1 55 10
Popcorn (plain) 1 cup popped 25 5
Pretzels 1 oz. 105 20
Rice (brown) 12 cup cooked 115 25
Rice (white) 12 cup cooked 110 25
Saltines 5 crackers 60 10
Tortilla (flour) 1 85 15
Waffles (312" across) 1 60 10
OTHER BAKED GOODSThese foods provide both complex
and simple carbohydrates.
Angel food cake 1 piece 140 30
Animal crackers 5 55 10
Chocolate cake 1 piece 235 40
Fig bar 1 50 10
Granola bar 1 110 15Oatmeal raisin cookie 1 60 10
COMBINATION FOODSThese foods provide a higher percentageof complex carbohydrates.
Bean burrito 1 395 30
Pizza (cheese) 1 slice 290 40
For the carbohydrate content of specific foods, check the Nutrition Facts panel on food labels.
Carbohydrates in Common Foods
7/29/2019 American Dietetic Association Complete Food and Nutrition Guide
7/7
CARBO FOODS (continued)
ENERGY CARBOHYDRATESSERVING (CALORIES) (GRAMS)
FRUITSThese foods provide a higher percentage
of simple carbohydrates.Apple 1 medium 80 20
Apple juice 34 cup 85 20
Applesauce 12 cup 115 30
Banana 1 105 25
Cantaloupe 12 cup 30 5
Cherries (raw) 10 50 10
Dates (dried) 5 115 30
Fruit cocktail (packed in own juice) 12 cup 55 15
Grape juice 34 cup 70 15
Grapes 12 cup 75 20
Orange 1 med. 65 15Orange juice 34 cup 85 20
Pear 1 75 20
Pineapple 12 cup 40 10
Dried plums (prunes) 5 100 25
Raisins (seedless) 13 cup 150 40
Raspberries 12 cup 30 5
Strawberries 12 cup 25 5
Watermelon 12 cup 25 5
VEGETABLESThese foods provide a higher percentage
of complex carbohydrates.
Carrot 1 med. 30 10
Corn 12 cup 90 20
Lima beans 12 cup cooked 110 20
Peas (green) 12 cup 65 10
Potato (baked, plain) 1 large 220 50
Sweet potato 1 large 120 30
MILK, YOGURT, AND CHEESE
These foods provide a higher percentageof simple carbohydrates.
Frozen yogurt (low-fat) 1 cup 220 35
Fruit flavored yogurt 1 cup 225 40
Milk (1%) 1 cup 120 10
Milk (fat-free) 1 cup 85 10
Pudding 12 cup 160 30
Source: Debbi Sowell Jennings and Suzanne Nelson Steen. Play Hard, Eat Right (Minneapolis: Chronimed
Publishing, 1995).
636