Page 168 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

1 carbohydrate exchange = 1 heaped Tbsp of cooked rice
Food Groups One Carbohydrate Exchange
Grains • 1 heaped Tbsp of cooked rice
• 1 slice of small white bread (crust trimmed)
• 1/2 slice of large white bread (crust trimmed)
• 1/3 plain roll
• 2 Tbsp of dried oatmeal
• 4 square of soda crackers
• 2 crackers
• 3 small tea biscuits
Root vegetables / • 1 potato, taro, sweet potato (size of an egg)
starchy vegetables / • 2 carrots, lotus roots (size of 2 eggs)
nuts • 1/3 corn cob
• 3 level Tbsp of corn kernels
• 2 chestnuts
Dried beans and • 4 heaped Tbsp of red beans/black-eyed peas/
bean product black beans (cooked)
• 1/3 bowl of soaked vermicelli (mung bean threads)
Fruits • 1 small orange
• 1 kiwi fruit
• 1/2 medium apple/pear
• 1/2 small star fruit (carambola)
• 2 slices of pomelo
• 1/2 banana
• 1 finger banana
• 1/3 medium mango
• 1/2 piece of durian (size of an egg)
• 10 small grapes
• 1/2 pound watermelon (with skin on)

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