Here is a question I recently received from FoodPicker.org:
I am very confused. I have been told to have 3-4 carbohydrate choices at each meal. Could you help me figure out what one of these carbohydrates equates to? Is it one gram of carbohydrate or one item containing carbohydrate? Please help!
Carbohydrate choices or carbohyrate servings are used as a guide to help diabetics choose proper portions of carbohydrates to monitor their glucose levels. 1 carbohydrate choice or serving is equivalent to 15 grams of carbohydrate. This equates to 45-60 grams of carbohydrate per meal.
As far a portion sizes go, use this list as a guide. Each of these items is equivalent to 1 cabohydrate serving or 15 grams of carbohydrate:
*Starch (1/2 cup cooked cereal/corn/ cooked pean or peas/grits, 3/4 cup dry unsweetened cereal, 1 slice bread, 1/2 small bagel of English muffin, (1) 4" square waffle, 1 small biscuit/muffin, (1) 6" tortilla, )1) 2" cube cornbread, 6 cracker squares,1/2 hamburger or hot dig bun, 1 cup winter squash, 1 cup soup, 3 cups popcorn, 3 graham cracker squares, 3 sugar-free cookies, 1/2" slice angel food cake, 3 gingersnaps)
*Fruit (1 small piece of freah fruit, 1 cup fresh berries or melon, 1/2 cup canned fruit, 1/4 cup dried fruit, 1/2 cup 100% unsweetened fruit juice)
*Milk (1 cup low fat milk or yogurt).
As always, be careful with portion sizes and choose more nutrient-dense foods (ex. eating whole fruit over fruit juice). Also remember to read food labels for pertinent nutrition information.
Good luch and happy holidays!