1. Carbohydrate Counting
Foods with carbohydrates:
• Grains such as breads, crackers, rice, hot and cold cere-
als, tortillas and noodles/pasta
• Starchy vegetables and legumes such as potatoes, peas,
corn, winter squash, lentils and beans
• Fruit and juices
• Milk, soy/plant milks and yogurt
• Sweets and desserts such as cakes, cookies, ice cream,
jam, jelly
• Non-starchy vegetables such as carrots, broccoli and
tomatoes contain only a small amount of carbohydrates
and do not affect blood glucose when eaten in small portions
Why count carbohydrates?
 Helps keep blood glucose levels in a healthy range
 Maintains the right balance between carbohydrates and insulin throughout the day
 Better controlled blood sugars promote wound healing, reduce high blood pressure,
improve blood flow to eyes, kidneys, and extremities (i.e. neuropathy & kidney fail-
ure), protect against nonalcoholic fatty liver disease, and reduce cancer risk
 Helps with meal planning
1 CARBOHYDRATE SERVING/CHOICE =
15 GRAMS OF CARBOHYDRATES
Reading Food Labels for Carbohydrate Amounts
How many carbohydrates to eat for weight maintenance?
Women Men
Many women need about 3-4 car-
bohydrate servings/choices or
45-60 grams per meal
Many men need about 4-5 carbo-
hydrate servings/choices or
60-75 grams per meal
Healthy carbohydrate choices
 Eat a variety of colorful vegetables such as
peppers, tomatoes, spinach, carrots, zucchini
 Beans and other legumes such as peas and lentils
 Whole grain bread, pasta, and brown rice instead of white (refined) varieties
 Try whole grains like oatmeal, barley, quinoa, millet, bulgur, buckwheat, teff
 Chose whole fruits over fruit juice, sugar sweetened drinks or sugary foods

2. Bread, Grains and Cereals Milk and Yogurt Fruits Vegetables and Beans Sweets and Snack foods
1 ounce bread product (1 slice
bread, ¼ large bagel, 6” tortilla, 2
taco shells)
1 cup milk 1 small piece fresh fruit
3/4 cup blueberries
½ cup potato, sweet potato,
peas, corn
¾ ounce snack food (pretzels, 4-6
crackers)
1/3 cup cooked rice or pasta 1 cup low-fat or skim milk or 6
ounces low-fat or fat-free plain or
Greek yogurt
½ medium fruit (apple, banana)
1 cup blackberries
½ cup cooked beans, legumes
(garbanzo, kidney, black beans)
8 baked chips, potato, pita
1 cup soup 6 ounces flavored yogurt made
with low-cal sweetener
½ cup canned fruit in own juice 1 cup winter squash 13 regular chips, tortilla, potato
¾ ounce unsweetened cold cereal
(serving sizes vary, check label)
1 cup honeydew or cantaloupe
1 ¼ cup strawberries
1/3 cup cooked cassava, yam,
taro
1 ounce sweet snack (2 small sand-
wich cookies, 5 vanilla wafers)
½ cup cooked cereal 1 ¼ cup watermelon
1 cup raspberries
1/3 plantain (green or yellow) 1 TBSP sugar or honey
3 cups air-popped popcorn ½ cup fruit juice
2 TBSP dried fruit
1 ½ cups cooked vegetables
(small portions of non-starchy
vegetables are free)
½ cup regular ice cream
Carbohydrate Choices/Servings with 15 grams of Carbohydrates
References:
1. All About Carbohydrate Counting-Toolkit Nr. 14. American Diabetes Association DiabetesPro. http://professional.diabetes.org/content/PML/All_About_Carbohydrate_Counting_22c2a1ba-1293-4844-83cb-837792f7f46c/
All_About_Carbohydrate_Counting.pdf. Accessed March 14, 2015.
2. Ready, Set, Start Counting! Diabetes Care and Education DPG of the Academy of Nutrition and Dietetics. http://www.dce.org/publications/education-handouts/. Accessed March 14, 2015.
3. Maynard, B. Carbohydrate Counting. New Hanover Regional Medical Center. http://www.nhrmc.org/documents/Diabetes%20Health%20Plan/Class%20Materials/Diet,%20Exercise%20and%20Fitness%20Class%20Materials/Carbohydrate%
20Counting%20Handout.pdf. Accessed March 14, 2015.
Healthy Eating Strategies
1. Balanced meals with a variety of foods and an emphasis on vegetables and
fruits (5 servings)
2. At least 3 servings of whole grains and/or legumes (beans)
3. 2-3 servings of low-fat /fat-free dairy or equivalent plant-based alternative
4. Adequate protein from foods such as lean meat, poultry, fish, beans, soybeans
5. Healthy fats from nuts, seeds, fish, olives, and avocados
6. Portion control, especially for high calorie/energy dense foods (oil/fat/butter,
sugar, meat, flour)
Hand Guide for Portion Control