INTR
OD
U
C
TI
ON
INTRODUCTION |
Counting Carbohydrates
WHY CARBOHYDRATES MATTER
INTRODUCTION |
Counting Carbohydrates
Food
Category
Breads
Cereals/
Grains/
Pasta
Starchy
Vegetables
Dried
Beans,
Peas,
Lentil
Food
Serving
Size
Carbohydrate
Grams
White or wheat bread
Hotdog or hamburger
bun
Bagel
Dinner roll whole
wheat
Saltine crackers
Flour tortilla
Corn tortilla
White or brown rice
cooked
Pasta cooked
Dry cereal (Plain
Cheerios)
Instant oatmeal - reg
cooked with water
Grits cooked
with water
Corn
Mashed potatoes
Baked potato 3-4”
diameter
Cooked black beans
Cooked peas
Cooked chickpeas
2 slices
(2 oz)
1 whole
(2 oz)
1 whole
(3-4 oz)
1 roll (1
oz)
5
crackers
1 tortilla
(8” dia.)
1 tortilla
(6” dia.)
2/3 cup
1 cup
1 cup
1 packet
1 cup
1 cup
1 cup
1 large
(10 oz)
1/2 cup
1/2 cup
1/2 cup
25 - 30
25
52
15
11
25
13
30
38
20
20
32
35
35
64
20
12
16
Food
Category
Fruit and
Fruit Juices
Milk and
Milk
Products
Sweets,
Desserts &
Snacks
Food
Serving
Size
Carbohydrate
Grams
Apple
Banana
Watermelon
Strawberries
Grapes
Canned fruits
(in juice)
Apple, orange,
grapefruit or
pineapple juice
Cranberry, grape or
prune juice
Low-Fat Milk (fat-free,
2%, whole)
Plain low-fat yogurt
Plain low-fat greek
yogurt
Regular soda
Vanilla Ice cream
(regular)
Vanilla wafers
Popcorn (regular,
microwave)
Potato chips (plain,
lightly salted)
1 small
(4 oz)
1 small
(6”)
1 cup
1 cup
halves
1 cup
1 cup
1/2 cup
(4 oz)
1/2 cup
(4 oz)
1 cup (8
oz)
1 cup (8
oz)
1 cup (8
oz)
1 can
(12 oz)
1/2 cup
8
cookies
1 cup
popped
1 oz (15
chips)
17
23
12
12
27
28
15
20
12
16
8
38
15 - 20
22
5
15
For a more extensive list, visit the USDA Food Composition Databases: http://ndb.nal.usda.gov/ndb/search/list
Know Your Favorites
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