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Transcript of How to Use This Guide - Linkteacherlink.ed.usu.edu/nmsmithpages/Personal... · This Carb Counselor...
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How to Use This Guide
Healthy eating is a critical element of good diabetes care. But it can be confusing and tricky, especially at first. The hardest part for many people is understanding the role of carbohydrates (“carbs”) — and counting carbs as part of a healthy meal plan.
This Carb Counselor is a quick guide to help with these challenges. Slip it into your purse or glove box. Reach for it when you’re planning meals at home. Keep it handy to guide you in making wise food choices wherever you are.
Your goal is good control — and you can do it!
Healthy eating is only one piece of the
diabetes-care puzzle. Along with other key
elements — monitoring your blood glucose,
exercising, and taking medication — it can
help you feel well and stay in good control.
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Table of Contents:
Basic Principles . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
Why Count Carbs? . . . . . . . . . . . . . . . . . . . . . . . . . . 6 How to Count Carbs. . . . . . . . . . . . . . . . . . . . . . . . 8 Tips for Reading Food Labels . . . . . . . . . . . . . . . . 10
Carb Budgeting and Meal Planning. . . . . . . . . . . 12
Tools
Food List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Carb Tracker . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
More Resources. . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Your Personal Carb Budget and Meal Plan. . . . . 34
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Basic Principles
A healthy eating plan can help you control your blood glucose levels,
minimize complications, and keep you feeling well. The basics of healthy
eating for people with diabetes are really not much different than they are
for everyone. Keep these 3 key principles in mind as you create and follow
a healthy meal plan.
Establish consistent eating patterns. Keep your blood
glucose levels stable by eating about the same amount of food at
the same time each day.
Choose foods wisely. Make smart choices for nutritious,
interesting, and filling meals. This means learning how to count
carbs, read food labels, and create and follow a meal plan.
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Control your portion sizes. Be aware of how many carbs are
in the foods you eat. Portion sizes, especially in restaurants and
packaged food, have grown over the years. Keeping close tabs on
how many servings you’re eating can help you stay healthy.
To help you judge portions, use these “handy” formulas:
pfist = 1 cup
ppalm = 3 ounces
pthumb tip = 1 teaspoon
phandful = 1-2 ounces
pthumb = 1 ounce
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Why Count Carbs?
Counting carbs means keeping track of the number of grams of
carbohydrate you eat each day.
Why carbs are important. All foods contain some combination of
carbohydrate, fat, and protein. Fat and protein affect your blood glucose
over many hours, but carbs affect it almost immediately. That’s why
planning and watching your carb intake is so important. Counting carbs
is especially useful if you take insulin. Knowing how many carbs you eat
each day — even with each meal — can help you balance your insulin
and food intake.
Not all carbs are created equally. It’s important to remember
that some sources of carbohydrate are healthier than others. Candy,
cookies, and other sweets are loaded with sugar (a carbohydrate) but
have little nutritional value. These foods are “empty calories.” Even
small amounts can raise your blood glucose quickly — and still leave
you feeling hungry.
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Fresh fruits, fresh vegetables,
and foods made with whole
grain are more nutritious and
more satisfying. They also tend
to be high in fiber. Fiber-rich
carbohydrates don’t have as
dramatic an effect on your
blood glucose. These foods
are also better for your overall
health — and your waistline.
How to Count Carbs
Work with your dietitian/diabetes educator to determine a daily
“carb budget.” Decide how you will “spend” your budget with
each meal and snack over the course of the day. See page 12 for
a sample budget. A place for your personal budget is provided
on page 34.
Use food labels, food
lists (see pages 14 to
25), or Intermountain
Healthcare’s Food
Finder (shown at right)
to help determine how
many grams of carbs
are in the foods you eat.
(The Food Finder is available from your dietitian/diabetes educator
or at www.intermountainhealthcare.org/diabetes.)
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Keep good records. Use the tracker provided on pages 26 to 32 to
get started. You can print additional tracker pages off the website
(www.intermountainhealthcare.org/diabetes), or use your own
method of keeping track.
Ready to get started? Brush up
on label-reading using the tips
on the next couple of pages, and
then work with your dietitian/
diabetes educator to create your
own carb budget and meal plan
(see pages 34 and 35).
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Tips for Reading Food Labels
Reading food labels can sometimes be tricky. For carb counting, here are some important tips:
Serving Size and Servings Per Container. Always check the serving size and number of servings per container. The nutrition facts are based on a single serving — not the whole container — so pay close attention.
Total Carbohydrate. Total Carbohydrate is the number you should use to tell how many grams of carbs you’re eating.
Remember to multiply the carbs by the number of servings you eat.
Choose foods higher in dietary fiber. These carbs are healthier and have a less dramatic effect on your blood glucose.
Note that the Total Carbohydrate includes fiber. If a food contains 5 or more grams of fiber in a serving, you can subtract half of the fiber amount from the Total Carbohydrate amount. For example, if a slice of whole-wheat bread has 20 grams of Total Carbohydrate and 6 grams of fiber, subtract 3 grams (half of the fiber amount) from the Total Carbohydrate amount to get 17 grams of Total Carbohydrate per serving.
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Nutrition FactsServing Size 1 cup (239g) Servings per container about 2
Amount per Serving
Calories 100 Calories from Fat 15
% Daily Value *
Total Fat 2.5g 2%
Saturated Fat 1g 0%
Trans Fat 0.5g
Cholesterol 15mg 5%
Sodium 850mg 35%
Total Carbohydrate 15g 5%
Dietary Fiber 1g 4%
Sugars 1g
Protein 7g
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Food labels give lots of other facts to help you with a healthy meal plan. In general, aim for lower values for Total Fat, Saturated Fat, Trans Fat, and Sodium (salt). Practice reading labels with your dietitian/diabetes educator.
Always use food labels when available for the most accurate carb counting.
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Carb Budgeting and Meal Planning
Meal planning is a great tool to help you keep track of carbs. Your dietitian/diabetes educator can help you figure out your daily carb budget and plan meals specific to your dietary needs.
Here’s an example to get you started:
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Total daily carb plan =
225
Daily carb budget:
60
15
60
15
60
15
225
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F o o d P o r t i o n S i z e C a r b G r a m s
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green means a healthier food choice
Food ListThis list contains some common foods, portion sizes, and the grams of carbs they contain. Remember, other nutrition elements are important too. Foods listed in green are higher in fiber and nutrients and lower in less healthy fats, sugars, and sodium.
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Angel food cake cake (2 oz) 30
l Apple 1 small 15
l Applesauce, unsweetened ½ c 15
l Apricots 3 medium 15
l Artichoke ½ c cooked 5
l Asparagus ½ c cooked, 1 c raw 5
l Avocado, medium (1 oz) 2 (1 whole = 15 carbs)
Bacon, cooked 2 strips 0
Bagel ¼ large 15
Baked beans ⅓ c 15
l Banana ½ medium 15
l Barley ⅓ c cooked 15
Bean and bacon soup ¾ c 15
l Beans (garbanzo, kidney, lima, pinto, white) ½ c cooked 15
l Beans (green, wax, Italian) ½ c cooked 5
Beef 3 oz 0
Beef pot pie ½ pie (7 oz) 2
15
F o o d P o r t i o n S i z e C a r b G r a m s
green means a healthier food choice
Beef vegetable soup 1 c 10
Beef stew 1 c 15
Beer 12 oz 15
Beer, light 12 oz 5
l Beets ½ c cooked 5
Biscuit 1 15
l Blackberries 1 c 15
l Blueberries ¾ c 15
l Bran flakes ½ c 15
l Bran flakes with raisins ⅓ c 15
Bread (white, raisin, French) 1 slice (1 oz) 15
l Bread, whole grain 1 slice (1 oz) 15
Breadcrumbs ¼ c 15
Breadstick 1 oz 15
l Broccoli ½ c cooked, 1 c raw 5
Broth, low-sodium 1 c 0
Brownie, unfrosted 2” square 15
l Brussels sprouts ½ c cooked 5
l Bulgur ½ c 15
Bun, hamburger or hot dog ½ bun 15
Burrito, beef 1 30
Burrito, bean 1 45
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F o o d P o r t i o n S i z e C a r b G r a m s
l green means a healthier food choice
Butter 1 T 0
l Cabbage, cooked or raw ½ c cooked, 1 c raw 0
Cake, unfrosted 2” square 15
Cake, frosted 2” square 30
l Cantaloupe 1 c 15
l Carrots ½ c cooked, 1 c raw 5
l Cauliflower ½ c cooked, 1 c raw 5
l Celery ½ c 0
Cheese 1 oz 0
l Cherries 20 15
l Chicken, skinless, white meat 3 oz 0
Chicken noodle 1 c 10
Chicken pot pie ½ pie (7 oz) 18
Chili con carne with beans ½ c 15
Chow mein 2 c 15
Chow mein noodles ½ c 15
Clam chowder with water 1 c 15
l Clams 3 oz 0
Coconut 1 c shredded 15
l Cod 3 oz 0
l Collard greens ½ c cooked 5
Cookie 2 small 15
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F o o d P o r t i o n S i z e C a r b G r a m s
l green means a healthier food choice
Cookie, sugar-free 3 small 15
l Corn ½ c 15
l Cottage cheese, low-fat 1 c 8
Cornbread 2” cube 15
Cornflakes ¾ c 15
Couscous ½ c cooked 15
l Crab 3 oz 0
Cranberry sauce 2 T 15
Cream 1 T 0
Cream cheese, regular 1 T 0
Cream of chicken soup with water 1 c 10
Croutons 1 c 15
Crystal Light® 8 oz 0
l Cucumber ½ c 0
Cupcake, frosted 1 small 30
l Dates 3 small, dried 15
Dinner roll 1 small 15
Doughnut, plain 1 medium 20
Doughnut, glazed 1 medium 30
l Eggplant ½ c 5
Eggs 1 0
Energy drinks (check the label) 8 oz 30
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F o o d P o r t i o n S i z e C a r b G r a m s
l green means a healthier food choice
English muffin ½ 15
l Figs 2 medium 15
l Flounder 3 oz 0
Flour 3 T 15
Franks and beans ⅓ c 15
French fries 10 15
Frosting 1 T 15
Fruit cobbler ½ c 45
l Fruit cocktail, in its own juice ½ c 15
Fruit juice bar 1 15
Fruit snacks 1 pkg 15
Graham crackers 3 squares 15
Gelatin ½ c 15
Gelatin, sugar-free ½ c 0
Gingersnaps 3 15
Granola ¼ c 15
l Grapefruit ½ large 15
l Grapes 15 15
l Green beans ½ c 5
Grits ½ c cooked 15
l Haddock 3 oz 0
Half and half 2 T 0
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F o o d P o r t i o n S i z e C a r b G r a m s
l green means a healthier food choice
l Halibut 3 oz 0
Ham 3 oz 0
Herring 3 oz 0
Honey 1 T 15
l Honeydew 1 c 15
Hot dog 1 0
Hummus ⅓ c 15
Ice cream, vanilla ½ c 15
Ice milk ½ c 15
Jam 1 T 15
Jelly 1 T 15
Juice (apple, pineapple, grapefruit, orange) ½ c 15
Juice (cranberry blends, grape, prune) ⅓ c 15
l Kale 1 c 5
l Kasha ½ c 15
l Kiwi 1 medium 15
Koolaid®, regular 8 oz 25
Koolaid®, sugar free 8 oz 0
Lamb 3 oz 0
Lard 1 t 0
Lasagna 1 c 30
l Lentils ½ c 15
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F o o d P o r t i o n S i z e C a r b G r a m s
l green means a healthier food choice
l Lettuce 1 c 0
l Lobster 3 oz 0
Macaroni and cheese ½ c 15
l Mandarin oranges ½ c 15
l Mango ½ medium 15
Margarine 1 T 0
Marshmallows ½ c 15
Mayonnaise, low-fat 1 T 0
Mayonnaise, regular 1 t 0
Milk, chocolate 1 c 25
l Milk, low-fat 1 c 12
Milk, regular 1 c 12
l Millet ⅓ c cooked 15
Miracle Whip®, low-fat 1 T 0
Miracle Whip®, regular 2 t 0
l Muesli ¼ c 15
Minestrone soup 1 c 10
l Mushrooms ½ c cooked, 1 c raw 5
l Nectarine 1 medium 15
l Nuts, unsalted 1 T 0
l Oatmeal ½ c cooked 15
l Oats (dry) ¼ c 15
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F o o d P o r t i o n S i z e C a r b G r a m s
l green means a healthier food choice
l Oil (canola, olive, peanut) 1 t 0
Oil (corn, safflower, soybean) 1 t 0
l Olives 8 0
l Onion ½ c cooked, 1 c raw 5
l Orange 1 small 15
l Oysters, unsalted 6 medium 0
Pancake 1, 4” diameter 15
l Papaya ½ medium 15
Pasta ⅓ c 15
l Parsnips ½ c 15
l Peach 1 medium 15
Peanut butter 1 T 0
l Pear 1 medium 15
l Peapods ½ c 5
l Peas, green ½ c 15
l Peas, split ½ c 15
l Pepper, green ½ c 5
l Pepper, chili 1 0
l Perch 3 oz 0
Pie, fruit, two-crust pie, 8” diameter 45
Pie, pumpkin or custard pie, 8” diameter 30
l Pineapple ½ c canned, ¾ c cooked 15
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F o o d P o r t i o n S i z e C a r b G r a m s
l green means a healthier food choice
Pita bread ½, 6” diameter 15
Pizza, thin crust ¼, 12” diameter 30
Pizza, deep dish 1 slice 35
Pizza, individual 6”, deep dish 65
l Plum 2 medium 15
l Popcorn, unsalted, air-popped 3 c popped 15
Popsicle 2 oz 10
Pork 3 oz 0
l Potato, baked, with skin ½ medium 15
Potato, boiled or mashed ½ c 15
Potato chips 15 15
Pretzels 15 15
l Prunes, dried 3 15
Pudding, regular ½ c 30
Pudding, rice ½ c 40
Pudding, tapioca ½ c 30
Pudding, sugar-free ½ c 15
l Pumpkin seeds, unsalted 1 T 0
l Radishes 5 0
l Raisins 2 T 15
Ramen noodles 1 package 50
l Raspberries 1 c 15
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F o o d P o r t i o n S i z e C a r b G r a m s
l green means a healthier food choice
l Rice (brown, wild) ⅓ c cooked 15
Rice (white) ⅓ c cooked 15
Rice cake 2, 4” diameter 15
Salad dressing, low-fat 2 T 0
Salad dressing, regular 1 T 0
l Salmon 3 oz 0
l Salsa ¼ c 5
Saltine crackers 8 15
Sardines 5 0
Sauerkraut ½ c 5
Sausage 1 oz 0
l Scallops 3 oz 0
Sesame seeds 1 T 0
Shortening 1 t 0
l Soybeans ½ c 5
Sherbet ½ c 30
l Shrimp 10 small 0
Soft drink (soda), diet 1 can (12 oz) 0
Soft drink (soda), fruit-flavored 1 can (12 oz) 50
Soft drink (soda), regular 1 can (12 oz) 40
Sorbet ½ c 30
Sour cream, low-fat 3 T 0
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F o o d P o r t i o n S i z e C a r b G r a m s
l green means a healthier food choice
Sour cream, regular 2 T 0
Spaghetti with sauce ½ c 15
l Spinach ½ c cooked, 1 c raw 5
l Split pea soup with water, low sodium ½ c 15
Sports drink (check label) 8 oz 15
l Squash, summer ½ c cooked, 1 c raw 5
l Squash, winter 1 c 15
l Strawberries 1 c 15
Stuffing, bread c 15
Sugar 1 T 15
Sugar substitutes 1 T 0
Sunflower seeds 1 T 0
l Sweet potato ½ c 15
l Swordfish 3 oz 0
Syrup, light 2 T 15
Syrup, regular 1 T 15
Taco 1 15
l Tangerine 2 small 15
l Tofu ½ c 0
l Tomatoes ½ c cooked, 1 c raw 5
l Tomato juice, low-sodium ½ c 5
Tortilla chips 1 oz 15
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F o o d P o r t i o n S i z e C a r b G r a m s
l green means a healthier food choice
Tortilla, corn 1, 6” diameter 15
Tortilla, flour ⅓ , 10” diameter 15
l Trout 3 oz 0
l Tuna 3 oz 0
Tuna casserole 1 c 30
l Turkey 3 oz 0
Turkey patty, breaded 1 15
l Turnips ½ c, 1 c raw 5
Vanilla wafers 5 15
Veal 3 oz 0
Waffle 1, 4” square 15
l Watermelon 1 c 15
l Wheat, shredded ¾ c 15
Wine 4 oz 0
l Yam ½ c 15
Yam, candied c 15
l Yogurt, light 6 oz 15
Yogurt, frozen ½ c 15
Yogurt, regular 8 oz 40
l Zucchini ½ c cooked, 1 c raw 5
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Carb Tracker
Try it! Use the following pages to track your carbs. Make copies, download more pages from www.intermountainhealthcare.org/diabetes, or develop your own tracking sheet that works for you.
Date:_____________________
Daily Total
Meal Food Portion Carb Value
C a r b C o u n s e l o r
Meal Food Portion Carb Value
Daily Total
Carb Tracker
Date:____________________
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Meal Food Portion Carb Value
Daily Total
Carb Tracker
Date:____________________
Meal Food Portion Carb Value
Daily Total
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C a r b C o u n s e l o r
Carb Tracker
Date:____________________
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Meal Food Portion Carb Value
Daily Total
Carb Tracker
Date:____________________
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Meal Food Portion Carb Value
Daily Total
Carb Tracker
Date:____________________
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C a r b C o u n s e l o r
Meal Food Portion Carb Value
Daily Total
Carb Tracker
Date:____________________
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C a r b C o u n s e l o r
More Resources
Check out these resources for support and more “carb counseling.”
Intermountain Healthcare Diabetes Online Centerwww.intermountainhealthcare.org/diabetes
Online Food Listswww.calorie-count.com www.mypyramid.gov
www.calorieking.com www.nutritiondata.com
Online Menu Planning toolswww.onetouchgold.com
www.changingdiabetes-us.com
Books on Eating OutEating Out Food Counter. Annette B. Natow. Pocket, 1998.
The Smart-Carb Guide to Eating Out. Tracy Jones. Avery, 2004.
What to Eat When You’re Eating Out. Hope S. Warshaw. American Diabetic Association, 2006.
Online Advice for Eating OutAmerican Diabetes Association www.diabetes.org/food-and-fitness/food/what-can-i-eat/eating-out.html
Helpguidewww.helpguide.org/life/fast_food_nutrition.htm
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Total daily carb plan =
Daily carb budget:
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Your Personal Carb Budget and Meal Plan
What’s your daily carb budget? After you’ve planned how to “spend” those carbs, plan your daily meals using a meal plan like the one on the following page. Meal plan sheets are available from your dietitian/diabetes educator or at www.intermountainhealthcare.org/diabetes.
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©2007-2009 Intermountain Healthcare. All rights reserved.The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns. More health information is available at www.intermountainhealthcare.org.
Patient and Provider Publications 801.442.2963 IHCEDDB035 - 11/09
