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Home , Carbohydrate

Simple Counting Carbohydrate (in ) = anything sugary or starchy My meal plan: ______carbs at ______carbs at Lunch ______carbs at Dinner ______carbs at snacks ** have the biggest effect on your blood , they are not to be avoided as they provide a good source of , just balanced throughout the day!** Starchy Fruit Dairy/ Sweets & Starchy Combination Foods: “Free” Foods 15 g carb 15 g carb Snacks 15 g carb each 15 g carb each 0-5 g carb each 0-5 g carb each 15 g carb each each 15 g carb each Choose 100% Choose Choose fresh, Choose Choose low- Choose low-sodium Choose Lean Choose fresh, whole fresh, frozen, frozen, or low or sodium, 100% and low-fat and fatty fish; take off frozen, or canned or canned canned in fat-free , skin and cook without without salt without salt dairy and/or low-fat fat Bagel, ¼ large , ½ , small Milk, 1 cup Brownie, 2” Asian entrée (no Lean meats: , 1 slice cup , ½ Milk, 1 square rice), 1 cup 95% lean ground or 1 ounce Corn, ½ cup large cup Candy bar, 1 fun- Burrito, ½ Chicken or turkey Beets , French Berries, 1 cup , 1 sized Casserole with (white ) unsweetened, Fries, ½ Canned, ½ cup cup Cheesecake, 1/6 or rice, ½ cup Deli meat (ham, Brussels sprouts ½ cup small order , 1 cup , 1 of cake Chili, 1 cup turkey, prosciutto) English muffin, Mixed , 2 cup Chips, 15 chips Lasagna, 2” X 3” X 2” Fish ½ of muffin vegetables, small Cookie, 3 ½-inch piece Ham Granola Bar, 1 cup , 1 diameter Pasta or salad, Loin, sirloin, 3.5 oz , ½ cup medium Hard candy, 3-5 ½ cup tenderloin Hamburger or Potatoes, ½ , ½ cup pieces Pizza, thick crust, Round roast Hot dog bun, ½ cup Juice, ½ cup , sugar, 1/16 of 14” pizza Other meat Green Beans of bun Kiwi, 2 small jelly, or syrup, 1 Pizza, thin crust, 1/8 Muffin, ½ small Sauce, 1 Melon, 1 cup Tablespoon of 14” pizza Lamb Soup, 1 cup , ½ cup (, , ½ cup Lunchmeat cup cooked or Sweet ) Jell-O, ½ cup ¼ cup dry Potatoes, ½ Nectarine, Large crackers Venison Peppers Pancake, 4” dia cup small (saltines, Meat alternatives: Pasta, 1/3 cup Winter Orange, small ), 6 Cheese Tomatoes Rice, 1/3 cup Squash , small , 3 cups Egg Zucchini Roll, 2-inch X 2- (butternut , small Pretzels, 53 sticks Nuts/seeds Broth inch or ), 1 , 2 small Thins, 16 / Taco shell, 2 cup , 2 crackers Seasonings Tablespoons Tortilla, 6-inch Sugar-free gelatin

Fats: 0-5 g carb each 18 Butter Oil Salad Dressing Mayo Bacon/Sausage

Olives Cream Gravy

Simple Carbohydrate Counting

3 Simple Steps

1. First, look at the Serving Size: Facts The serving size is what the rest of the label is referring to. Start here, but you can eat a different amount if your meal plan allows. Serving Size 1 cup (56g)* Servings Per Container about 4 2. Then look at Total Carbohydrate: Amount Per Serving This is the amount of carbohydrate in 1 serving size (see above). Total 210 Calories from Fat 10 Carbohydrates affect your blood sugar. This number includes all the Other Carbohydrates (), Fiber, and Sugar. % Daily Value Total Fat 1 g 2%

3. Finally, decide how much are you going to eat: Saturated Fat 0 g 0% Trans Fat 0 g  If you eat only 1 serving – your Total Carbohydrates are on the label! For Example: I am 1 cup of this , so I am eating 45 grams of Cholesterol 0 mg 0% carb Sodium 115 mg 5%  If you eat DOUBLE the serving size – you need to DOUBLE the Total Carbohydrate 45 g 15% carbohydrates on the label! Other Carbohydrate 20 g For Example: I am eating 2 cups of this food, so I am eating 90 grams of carb (45+45=90) 7 g 26%  If you eat HALF the serving size – you need to cut the Total Carbohydrates 18 g in HALF on the label! Protein 4 g For Example: I am eating ½ cup of this food, so I am eating 23 grams of carb (45÷2 = 23) A 15% Vitamin C 10% Calcium 4% Iron 25%

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