Counting Carbohydrates

Life-style changes like our diets and eating habits can be difficult. One of the best things I've found about this information is that it allows you to take control over what you are eating. You are given many different choices that are real food, that you will prepare yourself and can even grow in your own garden if you're that talented. When you choose to begin making different food choices you may find the following information helpful to aid in counting your carbs. 

This information comes to you from the Lawson Diabetes Centre St. Joseph's Health Care London. It has been retyped exactly as provided to me. I take no credit for this information. I need to stress that this information is not meant to replace the conversation between you, your doctor or your treatment team. This information is provided as a learning resource only and should be discussed with your doctor or through individual counselling with a registered dietitian. It is intended as educational and informational purposes only. 

If you have any questions about the information being provided, please speak with your doctor. This information is just a beginning. Your doctor and dietitian will have more information available about specific foods you may have questions about.

Counting Carbohydrates

Each item is one choice & contains 15 grams carbohydrate

Grains, Breads, Cereals

• 1 slice whole grain bread
  
• 1/4 large bagel, 6" tortilla or 1/2 hotdog/hamburger bun
  
• 3/4 cup cold cereal
  
• 1 pkg plain oatmeal (1/3 cup dry oatmeal)
  
• 1/2 cup pasta
  
• 1/3 cup rice
  
• 1 small bowl of soup or chili
  

Milk and Yogurt

• 1 cup milk
  
• 3/4-1 cup plain or artificially sweetened yogurt
  
• 1/2 cup sweetened yogurt
  

Fruits

• 1 small fresh fruit. 1/2 medium banana
  
• 3/4 cup mixed fresh fruit
  
• 1/2 cup fruit canned in juice
  
• 3 prunes
  
• 2 tbsp raisins
  
• 1 cup berries or melon
  
• 1/.2 cup fruit juice
  

Startchy Vegetables, Dried Beans

• 1/2 medium potato or yam
  
• 1/2 cup mashed potato or corn
  
• 1/2 cup cooked dried beans, lentils
  
• 1/3 cup canned brown beans
  
• 1 cup squash
  

Sweets and Snack Foods

• 4-6 crackers
  
• 4-5 cups popcorn
  
• 2-3 plain cookies (arrowroots, ginger)
  
• 1 tbsp sugar or honey
  
• 1/2 cup light ice crem or frozen yogurt
  
• 1.2 cup light pudding
  
• 25 small pretzel sticks
  
• 1 All Bran Bar or "healthy" granola bar
  

Carbohydrate Goals Per Meal:
Women: 2-3 carbohydrate choices (30-45 grams of carbohydrate)
Men: 3-4 carbohydrate choices (45-60 grams of carbohydrate)
Snacks: 1-2 carbohydrate choices (15-30 grams of carbohydrate) at bedtime, between meals snacks may be needed
*Weight, activity level and age may change number choices required

Not carbohydrate (will not affect blood sugar) but can increase weight and cholesterol!!! make low fat choices and control your portion size
Meat, fish, poultry, eggs, cheese, margarine, oils, nuts, most salad dressing

Free Foods (Less than 5 grams carbohydrates)
Water, decaffeinated or regular coffee and tea, sugar free drinks, mineral water, sugar-free gelatin desserts, light jams and jellies, calorie-wise salad dressings, artifically sweetened rhubarb, and all vegetables not listed above