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Carbohydrates
Carbohydrates include starches such as breads, fruits, and milk, and other dairy products. They are good sources of fiber, which is essential for digesting food and preventing cancer and heart disease.
Starches and Breads
- Cereals
- Pancakes, waffles, muffins
- Grains, pasta
- Beans, peas, lentils
- Corn, potatoes
- Breads, bagels, tortillas
- Crackers, popcorn, pretzels
* Choose high-fiber cereals and whole wheat breads, pasta, tortillas, and crackers!!
Fruits
- Apple, applesauce, banana, berries
- Fruit cocktail, grapes, grapefruit, kiwi
- Mandarin oranges, mango, melons, nectarines
- Oranges, peaches, pears, pineapple
- Tangerine, watermelon
- Dried fruits such as figs, dates, and raisins
- Fruit juices (in moderation)
* Fresh fruits are always best. If buying canned, choose unsweetened.
Milk and Dairy Products (skim or very low-fat)
- Skim and very low-fat (1%) milk
- Soy milk
- Nonfat and very low-fat yogurt
- Nonfat and very low-fat ice cream, pudding, frozen yogurt
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