The purpose of this communication was to motivate members to improve their health, with the ultimate goal of reducing the plan's health care costs.

1. Count Your Way to Control!
Carb counting is a great way to plan your meals. It’s easy and it helps you keep your blood sugar
in a healthy range. The carbohydrates (carbs) in food raises your blood sugar more than fat and
protein do. Many foods that contain carbs are healthy choices, so you don’t have to cut them out.
Just count them in your meal and snack totals. You can count either carb grams or carb choices.
Counting grams is usually easier.
Here are simple steps to get you started:
1. You and your dietitian or diabetes educator will decide how many grams of carb you
need at each meal and snack.
Until you have your own plan, start with 45 to 60 grams per meal (women) or 60 to 75 grams per
meal (men). Your snacks can be 15 to 30 grams.
2. Eat the same amount of carbs each day at each meal.
Variety is the spice of life. Just because you need to eat the same amount of carbs, it doesn’t
mean you need to eat the same foods every day.
3. Some foods and drinks have very high
carb counts.
Examples are fruit, fruit juice, milk, bread,
cereal, rice, pasta, starchy vegetables, sweets,
and treats.
4. Use the nutrition facts on food labels to
count carbs.
The easiest way to count carbs is to look at the
number next to “total carbohydrate.” That
number already includes the sugars, starch and
fiber.
5. Figuring out the amount of carbs can be
easy once you get the hang of it.
At the top of the nutrition information panel on
food labels, you’ll see the portion size. Is the
amount you eat or drink the same as the
serving or portion size? If so, the amount of
carbs you count is the same as listed on the panel. Just increase or decrease the amount of carbs
you count according to your portion size.
Here’s an example: the package says a serving of ½ cup has 15 grams of total carbs. You like to
eat 1 cup. So your carb count is 30.
6. If your food choice doesn’t come in a
package with nutrition information on it, look
it up online. Two examples are
www.supertracker.usda.gov/foodapedia
and www.glycemicindex.com.
Nutrition information is also available on many
restaurant websites.

2. Count Your Carbs Food List
Here is a wallet-size list of some common foods with 15 grams of carbs for the serving size
listed. Cut it out and keep it handy so you can start learning the amount of carbs in some of the
foods and drinks you like. Remember to do the math if your serving size is different from what is
listed. Use the example in step 5 to help you get started.
Starch
• 3/4 cup ready to eat unsweetened cereal
• 1/2 cup cooked beans, peas, corn, or potatoes
• 1/3 cup rice or pasta
• 1 slice bread, small tortilla, or 4-6 crackers
• 1/2 English muffin, small bagel, orhamburger/hot dog bun
Fruit/Juice
• 1 cup berries, melon, or cut fruit
• 1 small piece of fresh fruit
• 1/2 cup unsweetened canned fruit
• 1/2 cup fruit juice
• 1/4 cup dried fruit
Milk
• 1 cup skim or low fat milk
• 2/3 cup fat-free yogurt, plain or fruit flavored
• 1 cup soy milk
Sweets/Treats
• 2 small cookies
• 1/2 cup ice cream or frozen yogurt
• 2-inch square unfrosted cake
• 2 tablespoons light pancake syrup, 1 tablespoon jam, jelly, sugar, honey, or syrup
Carb Counting Planners
The easiest way to stay in control of your blood sugar level, blood pressure and weight is to plan
ahead. Using a carb counting planner will make your grocery shopping easy because you can
create your shopping list using your meal planner.
Here’s an example of a carb counting planner that’s filled out. If you ate cereal every morning,
you’d know you need to buy a gallon of milk, 1-2 boxes of cereal, and a bunch of bananas. When
you add your lunch, dinner and snack choices, you can complete your shopping list for the week.

3. My Carb Counting Planner
When you and your health care team have figured out your daily carb count, you can use this
page as your meal planner and grocery shopping list for the week.
Download printer friendly version.

4. FOOTER AREA
Author: UnitedHealthcare Medicare & Retirement Clinical Team
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