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Hoe
1. Eat smaller, more frequent meals.
Counting Carbs
Use the food list on the next page to see which foods and portion sizes are 1 serving of
carbohydrates.
Carbohydrate foods (carbs)
Below are examples of foods that have carbs. Each amount listed is equal to one serving, or 15
Hoe
grams, of carbs.
Starches
1 slice bread, or 1 small biscuit or roll
1/2 hamburger or hot dog bun, English muffin, or small bagel
1/2 of a 6-inch pita or tortilla
1/3 cup cooked noodles
1/3 cup cooked rice, stuffing, or sweet potatoes
1/2 cup peas, mashed potato, corn, beans, or dried peas
1 medium ear of corn
1/2 cup cooked oatmeal or grits
3/4 cup unsweetened cold cereal Milk and Milk Products
1/2 cup spaghetti sauce
1/2 cup cooked casserole 1 cup (8 oz) skim, 2% or soy milk
1 cup broth-based soup or winter squash 1/2 cup (4 oz) evaporated fat-free
3 cups plain, low fat popcorn milk
6 saltine crackers or 20 oyster crackers 3/4 cup (6 oz) fruit sugar-free yogurt
¾-ounce pretzels 1/2 cup sugar free pudding
10-15 potato chips or 10-12 French fries 1/2 cup ice cream or frozen yogurt
1/8 of a 12-inch thin crust pizza
Fruits
1 small piece of fresh fruit Desserts
1/2 cup unsweetened canned fruit, 1 inch slice angel food cake
drained 2 inch slice of cake, no frosting
1/2 cup applesauce 2 small cookies
1/2 grapefruit 6 vanilla wafers
12-15 grapes 8 animal crackers
12 cherries 3 graham cracker squares
1 cup melon (cubed) or raspberries 1 small granola bar (1 ounce)
3/4 cup mandarin oranges, blackberries, or blueberries 1 small muffin, plain (1 ½ ounces)
1 + 1/4 cup strawberries
1/2 cup apple, orange, pineapple, or grapefruit juice
1/3 cup grape, cranberry, or prune juice
1/4 cup dried fruit
2 tablespoons raisins
Other Foods
Non-starchy vegetables
Asparagus
Beets
broccoli Fats
Brussel sprouts Butter
Cabbage
Margarine
Carrots
Vegetable oils
Cauliflower
Celery Salad dressing
Cucumber Mayonnaise
Eggplant Sour cream
Green and wax beans Cream cheese
Greens
Lettuce
Mushrooms
Okra
Onions Free foods
Preppers Sugar-free gum
Spinach Sugar substitutes
Tomatoes Lemon juice
Diet pop/soda
Protein foods Mustard
Meat Sugar-free popsicles
Poultry (Chicken, Turkey) Sugar-free gelatin
Fish
Pork
Deli meat
Hot dogs
Sausage
Tofu
Cheese
Eggs
Nuts
Peanut butter