CARBOHYDRATE COUNTING
o Starch Group
o Fruit Group
o Milk Group
o More Carbohydrate Choices
STARCH GROUP
1 choice = 15 grams carbohydrate, variable protein, 60-90 calories (each
item is 1 choice)
Bagel or English muffin 1 half or 1 oz.
Bread, slice or roll 1 or 1 oz.
Cereal, cooked 1/2 cup
Cereal, dry, unsweetened 3/4 cup
Corn, cooked 1/2 cup
Crackers, snack 4-5 (also 1 fat)
Dried beans, cooked 1/2 cup
Graham crackers 3 squares
Hamburger or hot dog bun 1 half or 1 oz.
Lima beans, cooked 2/3 cup
Muffin, small 1 (also 1 fat)
Pancakes (4" across) 2 (also 1 fat)
Pasta, cooked 1/2 cup
Peas, cooked 1/2 cup
Popcorn, plain, unbuttered 3 cups
Potato, small 1 (3 oz.)
Potato, mashed 1/2 cup
Rice, cooked 1/3 cup
Squash, winter, cooked 1 cup
Taco Shells, 6" across 2 (also 1 fat)
Tortilla (6" across) 1
Waffles (4 1/2" across) 1 (also 1 fat)
FRUIT GROUP
1 choice = 15 grams carbohydrate, 60-90 calories (each item is 1 choice)
Banana 1/2 medium
Berries or melon 1 cup
Canned fruit in juice or water 1/2 cup
Dried fruit 1/4 cup
Fresh fruit 1/3 to 1/2 cup
Grapes or cherries 12 to 15
Raisins 2 Tbsp.
MILK GROUP
1 choice = 12-15 grams carbohydrate, 8 grams protein, 60-90 calories
(each item is 1 choice)
Milk, skim or lowfat 1 cup (8 oz.)
Yogurt, lowfat, artificially sweetened 3/4 to 1 cup (6-8 oz.)
Yogurt, plain, lowfat 3/4 to 1 cup (6-8 oz.)
MORE CARBOHYDRATE CHOICES
1 choice = 15 grams carbohydrate, variable protein, fat and calories
(each item is 1 choice)
Cake, no icing, 2" square 1 piece (also 1 fat)
Casserole or hot dish 1/2 cup (also 1 meat, 1 fat)
Chili 1/2 cup (also 1 meat, 1 fat)
Cookie, 3" across 1 (also 1 fat)
Granola bar 1 bar (also 1 fat)
Ice cream or light ice cream 1/2 cup (also 1-2 fat)
Maple syrup, honey, or table sugar 1 Tbsp.
Nonfat frozen yogurt 1/3 cup
Pizza, thin crust 1 slice (also 1 meat, 1 fat)
Soup, broth based 1 cup (high sodium)
Soup, milk based 1 cup (high sodium, also 1 fat)
Soup, bean based 1 cup (high sodium)
Spaghetti or pasta sauce, canned 1/2 cup (high sodium, also 1 fat)
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