American Dietetic Association Complete Food and Nutrition Guide

7/29/2019 American Dietetic Association Complete Food and Nutrition Guide

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629

DietaryReferenceInt

akes:RecommendedIntakesforIndividua

ls,

Vitamins


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


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631

DietaryReferenceIntakes(DRIs):TolerableIntakeLevels(UL*),

Vitamins


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632

Source:Reprintedwithpermissionfrom

theNationalAcademyofSciencesDi

etaryReferenceIntakes(Washington

DC:

Nationa

lAcademyPress

19972001)

DietaryReferenceIntakes(DRIs):TolerableIntakeLevels(UL*),

Elements


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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


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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).

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Documents

American Dietetic Association Complete Food and Nutrition Guide