CARBOHYDRATE COUNTING GUIDE

Transcription

1 NUTRITION SERVICES CARBOHYDRATE COUNTING GUIDE CARBOHYDRATE FOOD CHOICES Carbohydrates are the main nutrients in food that raise blood sugar. A healthy diet should have about half of its calories from carbohydrates. People with diabetes must spread their carbohydrates throughout the day. This can be done with balanced meals and snacks. Most people should eat about 4 carbohydrate servings at each meal. 1 serving = 15 grams of carbohydrate The following food groups contain carbohydrates: Breads, Cereals, Grains, and Starchy Vegetables Supply energy and fiber An example of a serving is 1 slice of bread Fruits and Fruit Juices Supplies vitamins, minerals, and fiber An example of a serving is 1 small fresh apple Milk and Dairy Products Supplies calcium, phosphorous, protein, and vitamins An example of a serving is 1 cup of milk (8 oz.) MEAL PLANNING FOR DIABETES To control your blood sugar, you need to watch what, how much, and when you eat. It is important to eat balanced meals and snacks. You should pay special attention to amounts and types of carbohydrates. Here are some general guidelines. 1. Eat at consistent times during the day. Distribute your carbohydrate choices evenly at each meal. It is best to eat 3 meals a day. Try not to go longer than 4 hours without eating during the day. Healthy snacks are fine if you become hungry. Include some protein and healthy fat with each meal and snack. 2. Eat breakfast soon after waking up in the morning. Your body has been in a fasting state while you sleep. 3. Include a good source of protein at every meal and snack. High protein foods are: Low-fat meats Chicken Fish Low fat cheese Nuts Natural peanut butter Low-fat cottage cheese Eggs PE (4/12) 1 of 5 To view: To order:

2 4. Choose high fiber foods, like: 100% whole wheat bread or white wheat Fresh and frozen vegetables Beans Fresh fruit 5. Include small amounts of healthy fats, such as: Olive and canola oils Nuts, peanuts, almonds, and walnuts Avocados 6. Limit sugar and concentrated sweets. Table sugar Regular soda Honey Chocolate Molasses Ice cream Candy Fruit canned in heavy Jams and jellies Sugar-sweetened drinks (like Kool- Cookies Aid, Hi-C, and sweet tea) Cakes 7. Regular activity can help with blood sugar control. Try walking, swimming, housework, bicycling, playing with kids, or yard work. STARCHES/BREADS 15 grams of carbohydrate Starches Cooked dried beans (all kinds) 1/3 cup Beans; cooked or canned (all kinds) 1/3 cup Cereal; cooked 1/2 cup (oatmeal, cream of wheat, rice, etc.) Cereal; dry (see box) Pasta; cooked (all kinds) 1/2 cup Rice; cooked (all kinds) 1/3 cup Breads Bagel 1/2 (1 oz.) Bread (whole wheat, rye, white) 1 oz. slice English muffin 1/2 Pita pocket bread (6-8 across) 1/2 Roll (dinner) 1 small Sandwich bun or roll 1/2 Tortilla (6 corn or 8 flour) Starchy Vegetables Corn; cooked or canned 1/2 cup Corn meal; uncooked 2 Tbsp. Corn on the cob (6 piece) 1 Peas (green); cooked or canned 1/2 cup Plantain (green, mature); cooked 1/3 Potato; baked, boiled, steamed 1 small (3 oz.) Squash (winter, acorn) 1 cup Yam or sweet potato 1/2 cup Crackers/Snacks Crackers 4-6 Graham crackers (squares) 3 Pretzels (hard) 3/4 oz. Popcorn (plain, popped) 3 cups Gingersnaps 3 CARBOHYDRATE COUNTING GUIDE 2 of 5

3 FRUITS 15 grams of carbohydrate Apple; raw (2 across) 1 Applesauce; no sugar added 1/2 cup Banana (medium) 1/2 Berries (raspberries, boysenberries) 1 cup Berries (blackberries, blueberries) 3/4 cup Cantaloupe or honeydew melon 1 cup Cherries; raw (large) 12 Grapefruit (medium) 1/2 Grapes (small) 15 Mandarin oranges 3/4 cup Mango; fresh (small) 1/2 Orange (2 1/2 across) 1 Papaya 1 cup Peach or pear (2 3/4 across) 1 whole Pineapple; fresh 3/4 cup Plums; raw (2 across) 2 Raisins 2 Tbsp. Watermelon 1 1/4 cup Fruit spreads, jam, or jelly 1 Tbsp. Cranberry sauce, jellied 1/8 cup Fruit Juices Apple, orange, or grapefruit 1/2 cup Cranberry, grape, or prune 1/3 cup Fruit juice bars, frozen, 100% juice 1 bar (3 oz.) MILK AND MILK PRODUCTS 12 grams of carbohydrate Buttermilk (low-fat) 8 oz. (1 cup) Hot cocoa from mix 1 packet Skim, 1% or 2% milk 8 oz. (1 cup) Yogurt (nonfat, plain or artificially sweetened) 8 oz. (1 cup) Ice cream or frozen yogurt Pudding, regular 1/4 cup Pudding, sugar-free 1/2 cup VEGETABLES Vegetables on this list are considered free foods. Enjoy them in any amount. Artichokes Asparagus Bean sprouts Beans (green, waxed, Italian, snap) Beets Broccoli Cabbage Carrots Eggplant Greens Mushrooms Okra Pea pods or snow peas Peppers Sauerkraut Spinach Squash (summer and zucchini) Tomato Tomato or vegetable juice CARBOHYDRATE COUNTING GUIDE 3 of 5

4 WHAT TO LOOK FOR ON A NUTRITION LABEL Serving size: the amount of food for which the nutrition facts on the label is based Fat free: less than 0.5 grams of fat per serving Low fat: 3 grams or less total fat per serving Low saturated fat: 0 1 grams of saturated fat per serving Trans fat free: less than 0.5 grams of trans fat per serving Low sodium: 140 mg or less sodium per serving Reduced does not mean low, reduced means at least 25% less fat, sodium or calories, as defined, than the original product. Total Carbohydrate: the grams of carbohydrate in one serving of that food Good source of fiber: grams of fiber per serving High fiber: 5 or more grams of fiber per serving Tips Compare different brands of similar foods and choose the one with the least sodium or fat and the most fiber. Questions? Call UVA Health System Nutrition Services at CARBOHYDRATE COUNTING GUIDE 4 of 5

5 Starch, Fruit, &/or Milk CHOOSE 3-4 servings Non-Starchy Vegetables UNLIMITED Lean Protein CHOOSE 2-3 oz. NON-STARCHY LEAN PROTEIN SOURCES OF CARBOHYDRATE Vegetables Cucumbers Carrots Cabbage Cauliflower Green beans Leafy greens Lettuce Tomatoes Celery Peppers Eggplant Broccoli Tomato Mushrooms Serving = 1 cup raw or ½ cup cooked Meat Fish Chicken Turkey Pork loin Lean beef Seafood Non-Meat Beans* ½ cup Eggs 1 egg Peanut Butter 1 Tbsp Tofu ½ cup Low-fat Cheese 1 slice *count as one 1 serving of carbohydrate = 15 grams Starches Potatoes ½ cup Corn ½ cup Dry beans ½ cup Peas 1/3 cup Macaroni 1/3 cup Pasta 1/3 cup Rice 1/3 cup Breads read label Crackers read label Pretzels read label Muffins read label Waffles read label Pancakes read label Fruits Orange 1 fruit Pear 1 fruit Apple 1 fruit Kiwi 1 fruit Peach 1 fruit Banana ½ fruit Mango ½ fruit Grapefruit ½ fruit Berries 1 cup Grapes 1 cup Pineapple 1 cup Cantaloupe 1 cup Watermelon 1 cup Milk Skim milk 1 cup Low-fat milk 1 cup Lite yogurt 1 cup You may have servings of carbohydrate each meal CARBOHYDRATE COUNTING GUIDE 5 of 5