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Carbohydrate Counting: The Basics Carbohydrate Counting: The Basics What is Carbohydrate Counting? Carbohydrate, or carb, counting is a way to plan meals and snacks to help manage your diabetes. All carbs affect your blood glucose. Eating about the same amount of carb at each meal will help to keep your blood glucose steady. Review the list below and find the carb foods that you like to eat. Figure out how many carbs they contain. For example, if you eat one cup of cooked rice, you’ve eaten 3 carb choices or about 45 grams of carb. Carb Choices How Many Carbs Should I Eat? Each one of these foods in the serving Until you see a dietitian, aim to keep the size listed is considered one carb choice amount of carbs about the same at each and contains about 15 grams of carb. meal and snack. Starches Breakfast: 30-45 grams carb. Include a 1 slice bread or lowfat protein source like milk or an egg. small roll Lunch and Dinner: 45-60 grams carb. 1/3 cup cooked Include fruit and non-starchy vegetables. rice or pasta Choose small portions of lowfat protein 1/2 cup peas, foods. corn, beans or Snacks: 1-3 snacks daily, 15-30 grams lentils carb 3/4 cup dry cereal 6 saltine crackers How to Read a Food Label Fruit • Find the serving size 1 small fruit at the top of the label 1/2 cup canned • Decide how much fruit or juice you will eat • Find the total Milk/Yogurt carbohydrate grams 1 cup nonfat or per serving low fat milk • Dietary fiber and 3/4 cup light sugar are part of the yogurt “total carbohydrate” Sweets Healthy Eating 1/2 cup ice cream • Start measuring my carb choices or grams or frozen yogurt of carb and aim for_________ choices 2 small cookies (grams) per meal and _______ at snacks. 1 Tbsp. jam, • Read food labels for serving size and total sugar, or honey grams of carb. • Make an appointment to meet with a dietitian for more education. Copyright © 2014 by Joslin Diabetes Center (www.joslin.org). All Rights Reserved. A diabetes education initiative from Beth Israel Deaconess Care Organization and Joslin Diabetes Center.
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