Starchy vegetables and legumes
Starchy vegies, such as potatoes and parsnips, and legumes, such as chickpeas, have the same amount of carbohydrates as breads and cereals. Each portion (typically 1 cup) equals about 15g of carbohydrates, or one carb exchange. Aim to fill a quarter of your plate with these. Other foods in this categor y include all beans (baked, black, garbanzo, kidney, lima, pinto, white, navy), carrot, corn, lentils, mixed vegetables (with corn, peas or carrot) and sweet potato. As a protein and a carbohydrate, legumes are an alternative to lean meat, poultr y and fish as well as the potato, pasta or rice on your plate.
Non-starchy vegetables
Celery, tomato, lettuce and other non-starchy vegies are virtually carbohydrate free and kilojoule free, which means you can eat as…