OmniPod PODDER, Руководство по ресурсам

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9
Know your favorites.
For a more extensive list, visit the USDA Food Composition Databases
https://ndb.nal.usda.gov/ndb/search/list.
INTRODUC
TION
Food
Category
Food Serving Size
Carbohydrate
Grams
Breads
White or wheat bread 2 slices (2 oz) 25 - 30
Hotdog or hamburger bun 1 whole (2 oz) 25
Bagel
1 whole (3-4
oz)
52
Dinner roll whole wheat 1 roll (1 oz) 15
Saltine crackers 5 crackers 11
Flour tortilla
1 tortilla (8"
dia .)
25
Corn tortilla
1 tortilla (6"
dia .)
13
Cereals/
Grains/
Pasta
White or brown rice cooked 2/3 cup 30
Pasta cooked 1 cup 38
Dry cereal (Plain Cheerios) 1 cup 20
Instant oatmeal - reg cooked with
water
1 packet 20
Grits cooked with water 1 cup 32
Starchy
Vegetables
Corn 1 cup 35
Mashed potatoes 1 cup 35
Baked potato 3-4" diameter 1 large (10 oz) 64
Mixed vegetables 1 cup 15
Dried beans,
Peas, Lentil
Cooked black beans 1/2 cup 20
Cooked peas 1/2 cup 12
Cooked chickpeas 1/2 cup 16
Cooked lentils 1/2 cup 20
Food
Category
Food Serving Size
Carbohydrate
Grams
Fruit and
Fruit Juices
Apple 1 small (4 oz) 17
Banana 1 small (6") 23
Watermelon 1 cup 12
Strawberries 1 cup halves 12
Grapes 1 cup 27
Canned fruits (in juice) 1 cup 28
Apple, orange, grapefruit or
pineapple juice
1/2 cup (4 oz) 15
Cranberry, grape or prune juice 1/2 cup (4 oz) 20
Milk and
Milk
Products
Low-Fat Milk (fat-free, 2%, whole) 1 cup (8 oz) 12
Plain low-fat yogurt 1 cup (8 oz) 16
Plain low-fat greek yogurt 1 cup (8 oz) 8
Sweets,
Desserts &
Snacks
Regular soda 1 can (12 oz) 38
Vanilla Ice cream (regular) 1/2 cup 15 - 20
Vanilla wafers 8 cookies 22
Graham crackers
8 crackers
(1 oz)
27
Popcorn (regular, microwave) 1 cup popped 5
Potato chips (plain, lightly salted) 1 oz (15 chips) 15
WHY CARBOHYDRATES MATTER
Check the label.
The two key pieces of information on the nutrition facts label for carb counting are the
serving size and total carbohydrates.
For more detailed label information, visit the
Taking a Closer Look at Labels video at
www.diabetes.org/food-and-fitness .
Serving Size: The portion for which nutritional facts are calculated.
Total Carbohydrates: Includes grams of sugar, sugar alcohol,
starch, and dietary fiber.
Fiber: If there are more than 5 grams of fiber in a serving, subtract
half of the grams of fiber from the total carbs and use the adjusted
number as the food’s total carb count.
Added Su gars: Sugars that are either added during processing
or packaging.
21 servings per container
Serving size 2 crackers (14g)
Amount per serving
Calories
60
Nutrition Facts
% Daily Value*
Total Fat 1.5g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0 mg 0%
Sodium 70 mg 3%
Total Carbohydrate 10g 3%
Dietary Fiber Less than 1g 3%
Total Sugars 1g
Includes 1g Added Sugars 2%
Protein 2g
Vitamin A 0mcg 0%
Vitamin C 0mg 0%
Iron 10mg 2%
Calcium 0mg 0%
* The % Daily Value (DV) tells you how much a nutrient in a
serving of food contributes to a daily diet. 2,000 calories
a day is used for general nutrition advice
Source: US Food and Drug Administration Website
INTRODUCTION | Counting carbohydrates