American Dietetic Association Complete Food and Nutrition Guide

2ND EDITION

Roberta Larson Duyff

MS, RD, FADA, CFCS

J o h n Wi l e y & S o n s , I n c .

Dietary Reference Intakes: Recommended Intakes for Individuals, Vitamins

629

630

Dietary Reference Intakes: Recommended Intakes for Individuals, Minerals

Source: Reprinted with permission from the National Academy of Sciences, Dietary Reference Intakes (Washington, D.C.: National Academy Press, 19972001).

Dietary Reference Intakes (DRIs): Tolerable Intake Levels (UL*), Vitamins

631

632

Dietary Reference Intakes (DRIs): Tolerable Intake Levels (UL*), Elements

Source: Reprinted with permission from the National Academy of Sciences, Dietary Reference Intakes (Washington, D.C.: National Academy Press, 19972001).

APPENDICES

635

Carbohydrates in Common Foods

CARBO FOODS
SERVING
BREAD, CEREAL, RICE, AND PASTA These foods provide a higher percentage of complex carbohydrates. Bagel Biscuit (2" across) Blueberry mufn Bread (white, whole-wheat) Bread sticks Bun (hot dog, hamburger) Cereal Cereal (cooked Cream of Wheat) Corn bread (2" square) English mufn Graham crackers Noodles (spaghetti) Oatmeal (cooked) Oatmeal (av. instant) Pancakes (4" across) Popcorn (plain) Pretzels Rice (brown) Rice (white) Saltines Tortilla (our) Wafes (31 2" across) OTHER BAKED GOODS These foods provide both complex and simple carbohydrates. Angel food cake Animal crackers Chocolate cake Fig bar Granola bar Oatmeal raisin cookie COMBINATION FOODS These foods provide a higher percentage of complex carbohydrates. Bean burrito Pizza (cheese) 1 1 slice 395 290 30 40 1 piece 5 1 piece 1 1 1 140 55 235 50 110 60 30 10 40 10 15 10
12 12 12 12 12 12

ENERGY (CALORIES)

CARBOHYDRATES (GRAMS)

85 105 110 60 75 60 110 65 90 75 60 80 75 110 55 25 105 115 110 60 85 60

15 15 15 10 15 10 25 15 15 15 10 15 15 25 10 5 20 25 25 10 15 10

1 1 1 slice 2 sticks
12

1 oz. (1 cup) cup

12

piece

2 squares cup cooked

12

cup 1

1 packet 1 cup popped 1 oz. cup cooked cup cooked 5 crackers 1 1

For the carbohydrate content of specic foods, check the Nutrition Facts panel on food labels.

CARBO FOODS (continued)

SERVING
FRUITS These foods provide a higher percentage of simple carbohydrates. Apple Apple juice Applesauce Banana Cantaloupe Cherries (raw) Dates (dried) Fruit cocktail (packed in own juice) Grape juice Grapes Orange Orange juice Pear Pineapple Dried plums (prunes) Raisins (seedless) Raspberries Strawberries Watermelon VEGETABLES These foods provide a higher percentage of complex carbohydrates. Carrot Corn Lima beans Peas (green) Potato (baked, plain) Sweet potato MILK, YOGURT, AND CHEESE These foods provide a higher percentage of simple carbohydrates. Frozen yogurt (low-fat) Fruit avored yogurt Milk (1%) Milk (fat-free) Pudding 1 cup 1 cup 1 cup 1 cup
12 12 13 12 12 12 12 12 34 12 12

ENERGY (CALORIES)

CARBOHYDRATES (GRAMS)

1 medium
34 12

80 85 115 105 30 50 115 55 70 75 65 85 75 40 100 150 30 25 25

20 20 30 25 5 10 30 15 15 20 15 20 20 10 25 40 5 5 5

cup cup 1 cup 5 cup cup cup cup 1 cup 5 cup cup cup cup

10

1 med.
34

1 med.
12

30 90 110 65 220 120

10 20 20 10 50 30

cup cup

cup cooked
12

1 large 1 large

220 225 120 85 160

35 40 10 10 30

cup

Source: Debbi Sowell Jennings and Suzanne Nelson Steen. Play Hard, Eat Right (Minneapolis: Chronimed Publishing, 1995).

636