Carbohydrate Counting Lesson 3

When you plan to make a meal, you will need a gram scale for weighing your food. When you know how much each item weighs - Loon on the Internet at USDA Nutrient Database for Standard Reference to find the carbohydrate factor or percentage. The address could still be Htpp://www.Ars.usda.gov./nutrientdata Remember no nutrition information is an exact amount because it always varies a little by different brands.

Example of Dinner (or supper)
2oz. beef tenderloin, no fat (270 calories, carbs. 0g., protein 21g, fat 20g)
2 stalks broccoli, lightly steamed (64 calories, carbs. 12g, protein 7g, fat 1g)
2 Tbsp. melted cheddar cheese (123 calories, carbs. 1g, protein 6g, fat 10g)
1/2 medium baked potato (73 calories, carbs. 17g, protein 2g, fat 0g)
2 Tbsp. fat-free sour cream (29 calories, carbs. 5g, protein 1g, fat 1g)
1 cup strawberries, fresh (46 calories, carbs 11g, protein 1g, fat 1g)
1/2 cup ice cream (99 calories, carbs. 12g, protein 3g, fat 4g)

Nutrition Information: 704 calories, carbs. 58g, protein 41g, fat 37g

Total Carbs.       58g divided by 136 = 43%
Total Protein      41g divided by 136 = 30%
Total Fat            37g divided by 136  = 27%
Total grams for the meal 100%

Most people cannot avoid snacking and/or having a few sweets
The following food items all have about 15 grams of carbohydrates

1. 1 small orange, pear, or tangerine
2. 3 dried dates
3. 2 small plums
4. 15 grapes
5. 1 cup no-fat flavored yogurt (sugar-free)
6. 3 graham crackers (2-1/2 sq.)
7. 1/2 low-fat granola bar
8. 6 vanilla wafers (some items will have a little fat in them)
9. 15 fat-free potato chips or tortilla chips
10. 3/4oz. pretzels
11. 3 cup popcorn (low-fat microwave)
12. 1/2 cup sugar-free pudding

You can make delicious snacks from Jello Pudding and Pie Filling (or whatever brans you prefer) using fat-free, sugar-free pudding mixes, 1% or 2% milk, and Lite Cool Whip.
You may not like fat-free or sugar-free products but you will get used to them. It is better to do that than having the many complications from having diabetes.
Each diabetic will have to find out how many different foods affect his/her sugar levels. No two diabetics are alike, even in the way food affects them. It may take a lot of time to adjust to the new way of eating. Your choices in food have a lot to do with controlling your diabetes.