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Carbohydrate and Calorie List Carbohydrate and Calorie List ____ carbs at 1st meal ____ carbs at 2nd meal ____ carbs at 3rd meal ____ carbs at snacks grams or choices grams or choices grams or choices grams or choices ____ calories at 1st meal ____ calories at 2nd meal ____ calories at 3rd meal ____ calories at snacks Grains Carbohydrates Food Serving Size Calories Healthy Options (grams) Bagel 1 (4 or 5-inch) 70 g 360 Choose 100% whole wheat Bread 1 slice or 1 ounce 15 g 80 Choose 100% whole wheat Cereal, cooked, unsweetened ¼ cup uncooked or ½ 14 g 80 Choose 100% whole grain ( oatmeal, Malt-o-meal, grits) cup cooked (in water) Cereal, unsweetened ( Cheerios, ¾ cup 15 g 75 Choose 100% whole grain Cornflakes) Cereal, sweetened (Fruity ¾ cup 25 g 110 Pebbles, Cocoa Puffs) English Muffin 1 muffin (2 oz) 26 g 134 Choose 100% whole grain Granola Bar 1 bar (3.5 oz) 17 g 75 with high fiber Hamburger Bun 1 bun 37 g 200 Choose 100% whole wheat Hotdog Bun 1 bun 19 g 80 Choose 100% whole wheat Muffin (Blueberry, Cinnamon) ^ŵĂůů;Ϯ͘ϳϱ͟ĚŝĂyϮ͟Ϳ 32 g 183 >ĂƌŐĞ;ϯ͘Ϯϱ͟ĚŝĂyϮ͘ϳϱ͟Ϳ 67 g 385 Pancake ϰ͟ĚŝĂŵĞƚĞƌ 14 g 74 Choose 100% whole wheat ϲ͟ĚŝĂŵĞƚĞƌ 28 g 149 Pasta, cooked (spaghetti, 1/3 cup cooked 14 g 70 Choose 100% whole wheat macaroni, penne, etc.) Rice, cooked 1/3 cup cooked 15 g 68 Brown Rice Roll 1 (2-inch X 2-inch) 13 g 78 Choose 100% whole wheat Taco Shell, corn ϮƐŚĞůůƐ;ϱ͟Ϳ 15 g 120 Tortillas, flour 1 (6-inch) 15 g 94 Choose 100% whole wheat 1 (10-inch) 36 g 218 Corn tortillas 1 (12-inch) 60 g 356 Waffle ϳ͟ƌŽƵŶĚ 25 g 218 Carbohydrate and Calorie List Vegetables Carbohydrates Food Serving Size Calories Healthy Options (grams) Non-starchy Vegetables: Artichokes Asparagus 1 cup (raw) 5 g 25 Beans (green, Italian, wax) Choose fresh, frozen or low Beets, (not pickled) sodium Broccoli Brussels sprouts Cabbage Carrots Cauliflower If adding sauce or breading, be Celery sure to count carbohydrates! Cucumbers Eggplant Greens (kale, mustard) Kohlrabi ½ cup (cooked: Lettuce steamed, baked, canned 5 g 25 Mushrooms or grilled without oil) Okra Pea pods Peppers Radishes Spinach Tomatoes Turnips Zucchini Baked beans ½ cup 25 g 140 Beans (black, garbanzo, pinto, Drain and rinse or choose ½ cup 15 g 114 kidney, red) low sodium Corn ЪĐƵƉŽƌϲ͟ĐŽď 15 g 66 French Fries Small 33 g 267 Medium 52 g 421 Large 65 g 531 Green Peas ½ cup 10 g 60 Mixed vegetables (with corn or Choose fresh, frozen or low 1 cup 11 g 80 peas) sodium Spaghetti Sauce (without meat) 1 cup 15 g 120 Choose low sodium Sweet Potato ϱ͟ůŽŶŐyϮ͟ĚŝĂ 20 g 100 with skin White Potato ϰ͟ůŽŶŐ;ďĂŬĞĚͿ 30 g 128 with skin ½ cup (mashed, prepared with whole 17 g 110 milk) Winter Squash (acorn or 1 cup 20 g 90 butternut) Carbohydrate and Calorie List Fruit Carbohydrates Food Serving Size Calories Healthy Options (grams) Berries (blueberries, Choose fresh or frozen 1 cup 10 g 60 raspberries, strawberries) without added sugar Canned fruit ½ cup ( in juice) 13 g 55 ½ cup (light syrup) 17 g 70 ½ cup (heavy syrup) 25 g 95 Choose fresh or frozen Cherries 1 cup 20 g 87 without added sugar Dried fruit (raisins, Craisins, ¼ cup 25 g 100 other) Fruit: ^ŵĂůů;Ϯ͘ϳϱ͟ĚŝĂͿ 15 g 70 Apple Banana Choose fresh or frozen Pear DĞĚŝƵŵ;ϯ͟ĚŝĂͿ 21 g 90 without added sugar Peach Orange >ĂƌŐĞ;ϯ͘ϱ͟ĚŝĂͿ 28 g 120 Nectarine Small Fruits: Kiwi Choose fresh or frozen ϮǁŚŽůĞ͕ƐŵĂůů;Ϯ͘ϭ͟ĚŝĂͿ 15 g 65 Clementine without added sugar Plum *Check with doctor or Grapefruit ϭǁŚŽůĞ;ϰ͘ϱ͟ĚŝĂͿ 13 g 55 pharmacist for medication interaction Grapes (red or green) ½ cup 14 g 55 Juice (apple, grape, pineapple, ½ cup 18 g 75 Use to treat a low blood sugar cranberry, prune) Juice (grapefruit, orange) ½ cup 13 g 60 Use to treat a low blood sugar Melon (watermelon, 1 cup 12 g 50 cantaloupe, honeydew Carbohydrate and Calorie List Dairy and Milk Alternatives Carbohydrates Food Serving Size Calories Healthy Options (grams) Cheese Cheddar 1 ounce Colby Brie Parmesan 0 g 110 American or Provolone Blue (Bleu) Gouda Muenster Low-Fat Cheeses Feta Part-skim or low- 1 ounce 0 g 80 fat Swiss Milk (regular or lactose- Choose low fat or fat-free 1 cup (skim) 13 g 90 free) dairy 1 cup (1%) 12 g 105 1 cup (2%) 12 g 122 1 cup (whole) 13 g 146 Rice Milk 1 cup (original) 23 g 120 Soy Milk 1 cup (original) 7 g 90 1 cup (original light) 5 g 60 1 cup flavored 11 g 100 ¾ cup (6 oz) (low-fat ʹ plain Choose low fat or fat-free Yogurt 13 g 120 or artificially sweetened) dairy ¾ cup (6 oz) (non-fat ʹ plain or artificially 14 g 100 sweetened) ¾ cup (6 oz) (low-fat ʹ 35 g 190 sweetened) ¾ cup (6 oz) (non-fat ʹ 33 g 160 sweetened) Carbohydrate and Calorie List Combination Foods Carbohydrates Food Serving Size Calories Healthy Options (grams) Asian entrée (meat and 1 cup 15 g 120 vegetables, no rice) Bean Burrito 4 oz 30 g 240 Beef Burrito 4 oz 30 g 300 Casserole (with pasta or 1 cup 25 g 210 rice) Chili, with meat and beans 1 cup 20 g 100 Lasagna ϰ͟yϯ͟džϮ͟ 27 g 400 Pasta Salad ½ cup 18 g 200 Potato Salad ½ cup 14 g 180 ϭͬϴŽĨϭϰ͟;ĐŚĞĞƐĞ͕ŽƌŝŐŝŶĂů Pizza 30 g 270 crust) ϭͬϴŽĨϭϰ͟;ĐŚĞĞƐĞ͕ƚŚŝŶĐƌƵƐƚͿ 16 g 190 Soup ( Vegetable, lentil, 1 cup 18 g 120 noodle) Soup (cream) 1 cup 16 g 190 Salty Snacks Chips -- original (potato or 1 oz (15 chips) 15 g 160 tortilla) Chips ʹ Baked (Potato or 1 oz (15 chips) 20 g 120 Tortilla) Cracker (Saltines) 6 saltines 15 g 70 Choose low sodium Wheat Thins 1 oz (16 crackers) 20 g 140 Choose 100% whole wheat Pretzels 1 oz (53 sticks) 22 g 110 Popcorn, air-popped 3 cups 15 g 90 Popcorn, oil-popped 3 cups 16 g 180 Carbohydrate and Calorie List Sweets Carbohydrates Food Serving Size Calories Healthy Options (grams) Brownie Ϯ͟ƐƋƵĂƌĞ 15 g 115 Use applesauce instead of oil for low-fat version; Cake (with frosting) ϭͬϭϮŽĨϵ͟ĐĂŬĞ;ϰ͘ϵŽnjͿ 75 g 500 substitute Splenda in place of sugar Cake (without frosting) ϭͬϭϮŽĨϵ͟ĚŝĂĐĂŬĞ;ϯ͘ϰŽnjͿ 50 g 340 Candy, hard (peppermint, Use to treat a low blood 3-5 pieces 15 g 75 butterscotch) sugar Candy bar (Twix, Snickers, Do NOT use to treat a low 1 fun-sized (0.7 oz) 12 g 80 etc.) blood sugar Cheesecake 1/6 of cake 20 g 260 Use low-fat cream cheese Cookie (chocolate chip, peanut butter, etc. ϮЬ͟ĚŝĂ 7 g 50 ϯЪ͟ĚŝĂ 17 g 115 ϲ͟ĚŝĂ 60 g 480 ͞DŽŶƐƚĞƌ͟ĐŽŽŬŝĞ Donut ŽŶĞƚƚĞ;Ϯ͟ĚŝĂͿ 15 g 135 Glazed or cake, 30 g 270 ϯЪ͟ĚŝĂ 2 Donut Holes 12 g 105 Ice Cream or Frozen Yogurt ½ cup 20 g 130 (soft serve) Ice Cream, no sugar added ½ cup 12 g 130 Use to treat a low blood Jell-O (regular) ½ cup 17 g 70 sugar Use to treat a low blood Honey or Sugar 1 Tablespoon 15 g 60 sugar Use to treat a low blood Jam or Jelly, regular 1 Tablespoon 13 g 50 sugar Use to treat a low blood Syrup, regular 1 Tablespoon 13 g 50 sugar Syrup, light 2 Tablespoons 13 g 50 Carbohydrate and Calorie List Meat and Meat Alternatives Carbohydrates Food Serving Size Calories Healthy Options (grams) Beef, Pork, or Lamb, lean or extra-lean, fat 3 ounces trimmed: Round roast Loin Sirloin or 0 g 150 Tenderloin T-bone 95% lean ground beef Ham Canadian Bacon Beef or Pork, medium fat (fat trimmed) Chuck roast 3 ounces 1 g 200 Brisket 85-90% lean ground beef Beef or Pork, high fat (fat left on in cooking) ͞WƌŝŵĞ͟ĐƵƚƐŽĨ meat Prime rib Lamb ribs 3 ounces 0 g 230 Chuck roast Brisket 80% lean ground beef Pork leg ham Shoulder cut Pork, very high fat 3 ounces 0 g 340 Spareribs Poultry (chicken or turkey), white meat, 3 ounces 0 g 150 without skin, grilled or baked Fish, fatty Salmon Tuna Trout 3 ounces 0 g 160 Herring Mackerel Sardines Swordfish Carbohydrate and Calorie List Fish, lean Cod Flounder Haddock Hake Halibut 3 ounces 0 g 100 Pollock Red Snapper Sea Bass Sole Shark Tilapia Lunchmeat (high fat) 1 oz slice 0 g 90 Bologna Salami 2 ounces 0 g 180 Sausage Bratwurst 3 ounces 0 g 280 Hot dog Lunchmeat (lean) Ham Look for low-sodium Turkey 1 oz slice 0 g 60 versions Prosciutto Corned beef Cheese Cheddar 1 ounce Colby Brie Parmesan 0 g 110 American or Provolone Blue (Bleu) Gouda Muenster Low-Fat Cheeses Feta Part-skim or low- 1 ounce 0 g 80 fat Swiss Egg 1 large 0 g 80 Egg substitute ¼ cup 0 g 30 Tofu 1 ounce 1 g 40 Peanut Butter 1 Tablespoon 2 g 95 Carbohydrate and Calorie List Fats and Oils Carbohydrates Food Serving Size Calories Healthy Options (grams) avoid saturated and trans Margarine 1 Tablespoon 0 g 100 fats when possible Mayonnaise (regular) 1 Tablespoon 0 g 90 Mayonnaise (reduced-fat 1 Tablespoon 0 g 50 or light) Nuts or Seeds (dry roasted or raw) Almonds Cashews 1 ounce 2 g 160 Peanuts Pistachios Sunflower seeds Walnuts Salad dressing, creamy, regular Blue Cheese 1 Tablespoon 0 g 75 Caesar Ranch French Salad dressing, creamy, 1 Tablespoon 2 g 15 low-fat or fat-free Salad dressing, vinaigrette, regular 1 Tablespoon 1 g 45 1 teaspoon 0 g 40 Choose olive or canola oil Oil to increase your intake of 1 Tablespoon 0 g 120 healthy fats Bacon 1 slice 0 g 50 Butter or shortening 1 teaspoon 0 g 30 (Crisco) Cream, Half-and-half 1 Tablespoon 0 g 20 Cream, heavy 1 Tablespoon 0 g 50 Gravy ½ cup 5 g 60 Sour Cream, regular 1 Tablespoon 0 g 25 Sour Cream, light 1 Tablespoon 0 g 15 .
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