Choose whole grains whenever possible. Whole wheat breads, oatmeal, rye, barley and corn provide more nutrients and fiber than the refined white products. These foods generally provide 80-100 calories per serving:

1 slice of bread

1/2 bagel or hamburger bun

1 ounce of ready-to-eat cereal

1/2 cup of cooked cereal such as oatmeal, grits, cream or wheat

1/2 cup rice, or pasta

1/2 cup corn or potato

1/2 cup barley

1 medium sized tortilla shell

4-6 low fat crackers