Take Charge by Counting Carbs

Transcription

05.065
03-03769_R01_LANT_CarbCntr_UG_Layout 1 6/5/10 5:46 AM Page 2
TAKE CHARGE BY
COUNTING CARBS
A MEAL PLANNING GUIDE
FOR PEOPLE WITH DIABETES
Introduction
Watching your diet—one key to success
Taking charge of your diabetes involves many things.
The right balance of oral medications, insulin, diet,
and exercise will move you toward your blood sugar
goal. You may already take oral medicine and/or
insulin for your high blood sugar, but carefully
watching your diet and making smart food choices
also help keep your blood sugar in a healthier range.
Your healthcare professional can get you started
with a meal plan, but staying on top of diabetes is
a team effort, and there are several things you can
do at home to make sure you play your part. An
important one: know your carbohydrates.
What’s all the fuss about carbohydrates?
Foods are made up of fats, proteins, and
carbohydrates. All food raises your blood sugar,
but carbohydrates, or carbs, affect it the most.
A common myth is that only sugary or starchy
foods have carbohydrates. The truth is that all
types of food can have carbohydrates. That’s why
it is important to pay attention to carb values in
every food you eat, not just sugary and starchy
ones. The more carbohydrates you eat, the higher
your blood sugar goes. It makes sense, then, to
count the carbs you eat—and work with your
healthcare professional to figure out the amount of
carbs that is right for you—so that you can eat
a healthier, well-balanced diet.
2
Co
ad
ea
rig
tha
Yo
tar
mu
rea
we
wh
Counting carbs doesn’t have to be difficult. Simply
add up all the carbohydrates in the food you will be
eating at a meal and then make sure to take the
right dose of oral medicine and/or insulin to cover
that amount.
Your healthcare professional will tell you what your
target after-meal blood sugar should be and how
much medicine and/or insulin you will need to
reach it. He or she will consider your height,
weight, activity level, age, and overall health
when setting up your meal plan.
3
Carb counting
made easy
How do I use my carb counter?
First, talk with your healthcare professional about
how many carbohydrates you should eat in a day,
and work with him or her to set up a meal plan.
Once you know that amount, use this booklet to
help plan your meals and learn types of foods and
their carbohydrate values. Bring it along when you
go to the grocery store or a restaurant to quickly
look up foods. Counting carbohydrates may sound
like a lot of work, but with some planning and
practice it can be a great tool for helping you take
charge of your diabetes.
In this booklet you’ll find:
• Carbohydrate numbers for common foods and
popular fast foods*
• Tabbed sections to easily find certain types of
food (starches, fruits, vegetables, protein, dairy,
fats, oils, sweets, miscellaneous, fast foods)
• An index in the back to look up foods by name
*Carbohydrate values for common foods based on US Department
of Agriculture sources. Fast food values based on each restaurant’s
corporate nutritional information.
4
W
w
Th
“d
dia
Ha
fav
foo
bo
tha
on
ch
tel
yo
die
aw
su
What is a healthy diet for a person
with diabetes?
There is really no such thing as a special
“diabetes diet.” A healthy diet for a person with
diabetes is actually a healthy diet for anybody.
Having diabetes doesn’t mean you can’t enjoy your
favorite foods. You just need to know how those
foods affect your blood sugar. Even though this
booklet focuses on how to count carbohydrates,
that’s not all you need to eat healthily. The pyramids
on pages 8 and 9 show you how to make sensible
choices from a variety of food groups. They also
tell you how much to eat from each group to keep
your diet well balanced. Paying attention to your
diet will improve your health and make you more
aware of how different foods affect your blood
sugar.
5
Goals to aim for
•
What are my blood sugar goals?
Only your healthcare professional can tell you what
your blood sugar goals should be, but the chart
below shows the American Diabetes Association
(ADA) recommendations for target blood sugar levels.
Once you know your targets, write them down in
the spaces provided so that you can keep them in
mind when planning your meals.
Test
Recommended
range
Fasting blood sugar
90-130 mg/dL
After-meal blood sugar* <180 mg/dL
A1C
<7.0%
Source: American Diabetes Association.
*Two hours after starting a meal.
6
Your
target
•
•
• Fasting blood sugar is your blood sugar level
when your stomach is empty; for example, first
thing in the morning
• After-meal blood sugar is your blood sugar
level after you have eaten a meal. It should be
tested 2 hours after you start your meal to get
the best reading
• The A1C test is a blood test taken every few
months in your healthcare professional’s office.
It measures your average blood sugar over a
2- to 3-month period. A1C is a good way to know
how well you are doing overall with managing
your blood sugar, but it should not replace daily
blood sugar testing
7
Food Guide
Pyramid
• Eat at least 3
ounces of wholegrain cereals,
breads, crackers,
rice, or pasta
every day
• 1 ounce is about
1 slice of bread,
about 1 cup of
breakfast cereal,
or 1⁄2 cup of
cooked rice,
cereal, or pasta
8
• Eat more dark
green veggies
like broccoli,
spinach, and
other dark leafy
greens
• Eat more orange
vegetables like
carrots and
sweet potatoes
• Eat more dry
beans and peas
like pinto beans,
kidney beans,
and lentils
• Eat
fru
• Ch
fro
or
• Go
juic
Sourc
Availa
MyPyr
e
s
s
s,
A guide to
daily food choices
• Choose low-fat
• Eat a variety of • Go low-fat or fator lean meats
free when you
fruit
choose milk, yogurt, and poultry
• Choose fresh,
and other milk
• Bake it, broil it,
frozen, canned,
products
or grill it
or dried fruit
•
If
you
don’t
or
can’t
•
Vary your protein
• Go easy on fruit
consume milk,
routine—choose
juices
choose lactosemore fish, beans,
free products or
peas, nuts, and
other calcium
seeds
sources, such as
fortified foods
and beverages
Source: USDA. MyPyramid.gov: steps to a healthier you.
Available at: http://www.mypyramid.gov/downloads/resource/
MyPyramidGraphicStandards.pdf. Accessed November 10, 2005.
9
Serving sizes1
Helpful measuring tips
T
How much is a cup? How big is a tablespoon?
Portion control is a core part of keeping your weight
and your blood sugar stable. It also lets you count
carbohydrates correctly. For example, if 1 serving
of food has 10 grams of carbohydrates, but you’re
accidentally eating 4 servings, that’s 40 grams,
or 4 times what you thought you were eating!
Mistakes in serving sizes can make your blood
sugar go up without you even realizing it. It’s not
always easy to weigh or measure your food, so if
you’re on the go or don’t have a scale handy, here
are some measuring tips.
A
THE BREAD, CEREAL, RICE,
and PASTA GROUP
1
Actual serving size
What it looks like
1 cup of rice or pasta
(2 servings)
1 pancake
1
⁄2 cup cooked rice
1 piece of cornbread
1 slice of bread
1 cup of cereal flakes
a tennis ball or an
ice cream scoop
a compact disc (CD)
a cupcake wrapper full
a bar of soap
an audiocassette
a fist*
1
1
3
⁄4
1
⁄2
⁄2
1
T
A
⁄2
⁄2
1
1
(2
1
⁄4
1
T
A
11
ch
1
(1⁄2
*N
G
10
THE VEGETABLE GROUP
Actual serving size
What it looks like
1 cup salad greens
1 baked potato
3
⁄4 cup tomato juice
1
⁄2 cup cooked broccoli
a baseball or a fist*
a fist*
a small Styrofoam® cup
a scoop of ice cream or
a light bulb
6 asparagus spears,
7 or 8 baby carrots or
carrot sticks, or 1 ear
of corn on the cob
⁄2 cup serving
1
THE FRUIT GROUP
Actual serving size
What it looks like
⁄2 cup of grapes (15 grapes)
⁄2 cup of fresh fruit
1 medium-sized fruit
1 cup of cut-up fruit
(2 servings)
1
⁄4 cup raisins
a light bulb
7 cotton balls
a tennis ball or a fist*
a fist*
1
1
a large egg
THE MILK, YOGURT, and CHEESE GROUP
Actual serving size
What it looks like
11⁄2 ounces natural
cheese
1 ounce processed cheese
(1⁄2 serving)
a 9-volt battery or
3 dominoes
a pair of dice or
your thumb*
*Note: Hand and finger sizes vary from person to person.These are
GUIDES only!
11
Serving sizes1
THE MEAT, POULTRY, FISH, DRY BEANS,
EGGS, and NUT GROUP
SE
Actual serving size
What it looks like
1
2 tablespoons peanut
butter—equal to
1 ounce of meat
1 tablespoon peanut butter
3 ounces cooked meat,
fish, poultry
3 ounces grilled/
baked fish
3 ounces cooked chicken
a Ping-Pong ball
Ac
⁄2 c
®
11⁄2
a thumb tip*
a palm, a deck of cards,
or a cassette tape
a checkbook
a chicken leg and thigh
or a chicken breast
⁄2 c
no
11⁄2
no
1
All
FATS, OILS, and SWEETS
YO
Actual serving size
What it looks like
1 teaspoon butter,
margarine
2 tablespoons salad
dressing
a fingertip†
•
•
a Ping-Pong ball
SNACK FOODS
Actual serving size
What it looks like
1 ounce of nuts or
small candies
1 ounce chips or pretzels
1
⁄2 cup of potato chips,
crackers, or popcorn
1
⁄3 cup of potato chips,
crackers, or popcorn
1 handful
2 handfuls
a man’s handful
a woman’s handful
12
*No
GU
†
N
Sou
Ava
serv
Dia
http
July
,
SERVING DISHES/UTENSILS
Actual serving size
What it looks like
⁄2 cup
a small fruit bowl,
a custard cup, or a
mashed potato scoop
a large cereal/
soup bowl
half a baseball2
1
11⁄2 cups
⁄2 cup of cooked pasta,
noodles
11⁄2 cups of cooked pasta,
noodles
1
11⁄2 baseballs2
All products are registered trademarks of their respective owners.
YOU MIGHT WANT TO KNOW THAT…
• 1 cupped hand holds 2 tablespoons of liquid
• 1 slice of bread is 1 ounce or 1 serving; some rolls
or bagels weigh 3 to 5 ounces or more, making
them equal to 3 to 5 servings of bread
*Note: Hand and finger sizes vary from person to person. These are
GUIDES only!
†
Note: your index and middle fingers.
Sources: 1. McKinley Health Center. Making sense of serving sizes.
Available at: http://www.mckinley.uiuc.edu/handouts/serving%5Fsizes/
serving%5Fsizes.htm. Accessed November 16, 2005. 2. American
Diabetes Association. In portion control, size matters, but content rules.
http://docnews.diabetesjournals.org/cgi/content/full/4/1/6. Accessed
July 17, 2007.
13
Looking at labels
Food labels—another way to count carbs
Another way to count carbohydrates is by looking
at the Nutrition Facts label on packaged foods. The
Nutrition Facts label lists the total carbohydrate
value for a food, as well as other important
nutrition information, such as total calories and
serving size. Serving sizes can be tricky. Often,
the typical serving size noted on the food label is
very small. Make sure to keep that in mind when
counting your carbs. For instance, if a serving size
for potato chips is 10 chips and you eat 3 times
that, you’ll need to multiply the carbs on the label
by 3. A dietician or your healthcare professional
can explain food labels and show you how to use
them when shopping for food.
1
2
Sou
Avai
14
SAMPLE LABEL
1 Start by
looking at
the serving
size
Nutrition
Facts
Serving Size 1 Cup (228g)
Servings Per Container 2
Amount Per Serving
Calories 250
2 Next look
at the total
carbs per
serving
Calories from Fat 110
% Daily Value*
Total Fat 12g
18%
Saturated Fat 3g
15%
Trans Fat 3g
Cholesterol 30mg
10%
Sodium 470mg
20%
Total Carbohydrate 31g
10%
Dietary Fiber 0g
0%
Sugars 5g
Protein 5g
Vitamin A
Vitamin C
Calcium
Iron
4%
2%
20%
4%
* Percent Daily Values are based on a 2,000 calorie diet.
Your Daily Values may be higher or lower depending
on your calorie needs.
Calories: 2,000
2,500
Total Fat
Less than 65g
80g
Sat Fat
Less than 20g
25g
Cholesterol
Less than 300 mg 300mg
Sodium
Less than 2,400mg 2,400mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g
Source: US FDA/CFSAN. How to understand and use the nutrition facts label.
Available at: http://www.cfsan.fda.gov/~dms/foodlab.html. Accessed November 16, 2005.
15
Extra help
Additional diabetes resources
This booklet should be just one tool you use to
live a healthier life with diabetes. Don’t forget to
see your healthcare professional regularly and keep
up with your blood sugar testing and exercise. If
you’d like more information, the Web sites listed
below offer tools and tips to help you stay on top
of your diabetes.
• www.diabetes.org – This is the Web site for
the American Diabetes Association (ADA) and
has everything from disease information to
nutritious recipes to help you stay on track
with your diabetes
• www.joslin.harvard.edu – The Joslin Diabetes
Center focuses on research, education, and
care for people with diabetes. You can find free
educational information and order diabetes books
from their online bookstore
16
Abbreviations used
dia
diameter
fl oz
fluid ounce
g
grams
lb
pound
oz
ounce
pkg
package
sq
square
tbsp
tablespoon
Tr
trace
tsp
teaspoon
17
STARCHES
STARCHES
Starches*
Serving Carbohydrate
Size
(grams)
Bagels, enriched
Plain
31⁄2” bagel
4” bagel
Cinnamon raisin
31⁄2” bagel
4” bagel
Egg
31⁄2” bagel
4” bagel
Barley, pearled, cooked
1 cup
Barley, pearled, uncooked
1 cup
Biscuits, plain or buttermilk, enriched
Prepared from recipe
w/2% milk
21⁄2” biscuit
Refrigerated dough,
baked, regular
21⁄2” biscuit
Lower fat
21⁄4” biscuit
Breads, enriched
Cracked wheat
1 slice
1
Egg bread (challah)
⁄2” slice
French or Vienna
1
(includes sourdough)
⁄2” slice
Indian fry (Navajo)
bread
5” bread
101⁄2” bread
Italian
1 slice
Mixed grain
1 slice
Oatmeal
1 slice
Pita
4” pita
61⁄2” pita
Pumpernickel
1 slice
Raisin
1 slice
Rye, untoasted
1 slice
Rye, reduced calorie
1 slice
Rye, toasted
1 slice
Wheat
1 slice
Wheat, reduced calorie
1 slice
38
48
39
49
38
47
44
155
13
12
Bre
Bre
en
Bre
sea
Bre
Bre
AL
AP
BA
CA
12
19
CH
27
13
48
85
10
12
13
16
33
15
14
15
9
13
12
10
CH
CIN
CIN
CO
*All
20
drate
s)
White
White, soft crumbs
Bread, whole wheat
Bread crumbs, dry, grated, plain,
enriched
Bread crumbs, dry, grated,
seasoned, unenriched
Bread stuffing, prepared from dry mix
Breakfast cereals
ALL-BRAN®
APPLE JACKS®
BASIC 4®
CAP’N CRUNCH®
Crunchberries
Peanut Butter Crunch
CHEERIOS®
Apple Cinnamon
Honey Nut
CHEX®
Corn
Honey Nut
Multi-bran
Rice
Wheat
CINNAMON LIFE®
CINNAMON TOAST CRUNCH®
COCOA KRISPIES®
Size
(grams)
1 slice
12
1 cup
22
1 slice
13
1 cup
78
1 cup
1
⁄2 cup
84
22
1
⁄2 cup
1 cup
1 cup
23
27
42
⁄4 cup
⁄4 cup
1 cup
3
⁄4 cup
1 cup
22
22
23
25
24
1 cup
3
⁄4 cup
1 cup
11⁄4 cup
1 cup
1 cup
3
⁄4 cup
3
⁄4 cup
26
26
41
27
24
40
24
27
3
3
*All products are trademarks of their respective owners.
21
Starches
COCOA PUFFS®
Corn (hominy) grits, regular
or quick, enriched
White
Yellow
Instant, plain
CORN POPS®
CREAM OF WHEAT®
Regular
Quick
Mix ‘n Eat, plain
CRISPIX®
FROOT LOOPS®
FROSTED MINI WHEATS®
Regular
Bite size
GOLDEN GRAHAMS®
HONEY FROSTED WHEATIES®
HONEY NUT CLUSTERS®
KELLOGG’S
Corn Flakes®
Frosted Flakes®
Raisin Bran®
®
KIX
LIFE®
LUCKY CHARMS®
MALT-O-MEAL®
NATURE VALLEY® granola
Oatmeal, regular, quick or instant,
plain, nonfortified
22
Size
(grams)
1 cup
27
1 cup
1 cup
1 packet
1 cup
31
31
21
28
1 cup
1 cup
1 packet
1 cup
1 cup
28
27
21
25
26
1 cup
1 cup
3
⁄4 cup
3
⁄4 cup
1 cup
42
45
26
26
43
1 cup
⁄4 cup
1 cup
11⁄3 cup
3
⁄4 cup
1 cup
1 cup
3
⁄4 cup
24
28
47
26
25
25
26
36
1 cup
25
3
Oa
Pu
Pu
QU
RA
RE
RIC
Sh
SP
TO
TR
WH
Bro
co
Bro
pre
Ca
drate
s)
Oatmeal, instant, fortified, plain
Puffed rice
Puffed wheat
QUAKER® instant oatmeal
Apples and cinnamon
Maple and brown sugar
RAISIN NUT BRAN®
REESE’S PEANUT BUTTER PUFFS®
RICE KRISPIES®
Shredded wheat
SPECIAL K®
TOTAL®
Corn flakes
Raisin bran
Whole grain
TRIX®
WHEATIES®
Brownies, w/out icing,
commercially prepared
Regular, large, 23⁄4” sq x 7⁄8”
Fat free, 2” sq
Brownies, w/out icing,
prepared from dry mix
Reduced calorie, 2” sq
Cakes, prepared from dry mix
Angelfood, 1⁄12 of 10” dia
Yellow, light, w/water,
egg whites, no frosting,
1
⁄12 of 9” dia
23
Size
(grams)
1 packet
18
1 cup
13
1 cup
10
1 packet
1 packet
1 cup
3
⁄4 cup
11⁄4 cup
2 biscuits
1 cup
26
31
41
23
29
38
22
11⁄3 cup
1 cup
3
⁄4 cup
1 cup
1 cup
26
43
24
26
24
1 brownie
1 brownie
36
22
1 brownie
16
1 piece
29
1 piece
37
Starches
Size
(grams)
Cakes, prepared from recipe
Chocolate, w/out frosting,
1
⁄12 of 9” dia
1 piece
Gingerbread, 1⁄9 of 8” sq
1 piece
Pineapple upside down,
1
⁄9 of 8” sq
1 piece
Shortcake, biscuit type,
about 3” dia
1 piece
Sponge, 1⁄12 of 16-oz cake
1 piece
Cakes, commercially prepared
Angelfood cake,
1
⁄12 of 12-oz cake
1 piece
Boston cream, 1⁄6 of pie
1 piece
Chocolate w/chocolate
frosting, 1⁄8 of 18-oz cake
1 piece
Cheesecake,
1
⁄6 of 17-oz cake
1 piece
Coffeecake, crumb,
1
⁄9 of 20-oz cake
1 piece
Fruitcake
1 piece
Poundcake, butter,
1
⁄12 of 12-oz cake
1 piece
Poundcake, fat free,
31⁄4” x 2” x 5⁄8” slice
1 slice
Yellow, with
chocolate frosting
1 piece
Yellow, with
vanilla frosting
1 piece
®
CHEX mix
1 oz
Chow mein noodles, canned
1 cup
Cookies
Chocolate chip cookies, commercially prepared
21⁄4”– 21⁄2” dia
Regular
1 cookie
Reduced fat
1 cookie
24
51
36
58
32
36
16
39
35
20
29
26
14
17
35
38
18
26
Co
Co
Co
Co
Co
7
7
drate
s)
Size
(grams)
Chocolate chip cookies, from refrigerated dough,
spooned from roll
1 cookie
18
Chocolate chip cookies, from recipe,
w/margarine
1 cookie
9
Molasses cookies, medium
1 cookie
11
Oatmeal cookies, commercially prepared
Regular, large
1 cookie
17
Soft type
1 cookie
10
Fat free
1 cookie
9
Oatmeal cookies, prepared from
recipe w/raisins, 25⁄8” dia
1 cookie
10
Peanut butter cookies,
commercially prepared
1 cookie
9
Peanut butter cookies, prepared from recipe
w/margarine, 3” dia
1 cookie
12
Shortbread cookies, commercially prepared
Plain, 15⁄8” sq
1 cookie
5
Pecan, regular, 2” dia
1 cookie
8
Pecan, reduced fat
1 cookie
11
Sugar cookies, commercially prepared
1 cookie
10
Sugar cookies, from refrigerated dough
1 cookie
10
Sugar cookies, from recipe, w/margarine,
3” dia
1 cookie
8
Corn chips, plain
1 oz
16
Cornbread, prepared from mix
Piece 33⁄4” x 21⁄2” x 3⁄4”
1 piece
29
Cornbread, from recipe, w/2% milk
Piece 21⁄2” sq x 11⁄2”
1 piece
28
Cornstarch
1 tbsp
7
Couscous, cooked
1 cup
36
25
Starches
Size
(grams)
Crackers
Cheese, 1” sq
Cheese w/peanut butter,
sandwich type
Graham, 21⁄2” sq
Melba toast, plain
Saltine, square
Saltine, oyster type
Wheat w/cheese,
sandwich type
Croutons, seasoned
Danish pastry, enriched,
cheese filled
Danish pastry, enriched, fruit filled
Doughnuts, cake type
Éclair, prepared from recipe,
5” x 2”x 13⁄4”
Egg noodles, enriched, regular,
cooked
English muffin, plain, enriched
French toast, from recipe,
w/2% milk, fried in margarine
French toast, frozen, ready to heat
Granola bar, hard, plain
Granola bar, soft, uncoated
Chocolate chip
Raisin
Granola bar, soft,
chocolate coated, peanut butter
Macaroni elbows, enriched, cooked
Matzo, plain
26
10 crackers
6
1 sandwich
2 sq
4 pieces
4 crackers
1 cup
4
11
15
9
32
1 sandwich
1 cup
4
25
1 danish
1 danish
1 hole
1 medium
26
34
7
23
1 éclair
24
1 cup
1 muffin
40
26
1 slice
1 slice
1 bar
16
19
18
1 bar
1 bar
20
19
1 bar
1 cup
1 matzo
15
40
24
Mu
B
C
O
NU
Or
Pa
Pa
Pie
Pie
Pie
drate
s)
Size
(grams)
Muffins
Blueberry
Commercially prepared,
23⁄4” dia x 2”
Prepared from mix,
21⁄4” dia x 13⁄4”
Prepared from recipe
w/2% milk
Corn
21⁄2” dia x 21⁄4”
Prepared from mix,
21⁄4” dia x 11⁄2”
Oat bran
21⁄2” dia x 21⁄4”
NUTRI-GRAIN® Cereal Bar
Fruit filled
Oriental snack mix
Pancakes, plain, 4” dia
Frozen, ready to heat
Prepared, from
complete mix
Prepared from incomplete
mix w/2% milk, egg, oil
Pasta, cooked
Spaghetti, enriched
Spaghetti, whole wheat
Pie crust, baked, from recipe
Pie crust, baked, from frozen
Pie crust, graham cracker
27
1 muffin
27
1 muffin
24
1 muffin
23
1 muffin
29
1 muffin
25
1 muffin
28
1 bar
1 oz
27
15
1 pancake
16
1 pancake
14
1 pancake
11
1 cup
1 cup
1 pie shell
1 pie shell
1 pie shell
40
37
86
62
156
Starches
Size
(grams)
Pies, commercially prepared, 1⁄6 of 8” dia
Apple
1 piece
40
Blueberry
1 piece
41
Cherry
1 piece
47
Chocolate crème
1 piece
38
Coconut custard
1 piece
31
Lemon meringue
1 piece
53
Pecan
1 piece
65
Pumpkin
1 piece
30
Pies, from recipe, 1⁄8 of 9” dia
Apple
1 piece
58
Blueberry
1 piece
49
Cherry
1 piece
69
Lemon meringue
1 piece
50
Pecan
1 piece
64
Pumpkin
1 piece
41
Popcorn, air popped, unsalted
1 cup
6
Popcorn, oil popped, salted
1 cup
6
Popcorn, cheese flavor
1 cup
6
Pretzels, made w/enriched flour,
twisted, regular
10 pretzels
48
Rice, brown, long grain, cooked
1 cup
45
Rice, white, long grain, enriched,
regular
Raw
1 cup
148
Cooked
1 cup
45
Instant, prepared
1 cup
35
Rice, wild, cooked
1 cup
35
Rice cake, brown rice, plain
1 cake
7
RICE KRISPIES Treats® Squares
1 bar
18
28
Ro
Tor
Tor
Tor
ab
Wa
7”
Wa
4”
Wa
Wh
A
B
C
u
S
u
Wh
sti
Wh
drate
s)
Size
(grams)
Rolls
Dinner
1 roll
Hamburger or hot dog
1 roll
Sweet rolls, cinnamon,
commercial, w/raisins
1 roll
Sweet rolls, cinnamon, refrigerated
dough, baked, w/frosting
1 roll
Tortilla chips, plain, regular
1 oz
Tortilla chips, low fat, baked
10 chips
Tortillas, ready to cook,
about 6” dia
Corn
1 tortilla
Flour
1 tortilla
Waffles, plain, from recipe,
7” dia
1 waffle
Waffles, plain, frozen, toasted,
4” dia
1 waffle
Waffles, low fat, 4” dia
1 waffle
Wheat flours
All purpose, enriched
Sifted, spooned
1 cup
Unsifted, spooned
1 cup
Bread flour, enriched
1 cup
Cake or pastry flour, enriched,
unsifted, spooned
1 cup
Self rising, enriched,
unsifted, spooned
1 cup
Whole wheat, from hard wheats,
stirred, spooned
1 cup
Wheat germ, toasted, plain
1 tbsp
29
14
22
31
17
18
11
12
18
25
13
15
88
95
99
107
93
87
3
FRUITS
FRUITS
Fruits
Size
(grams)
Apple, raw, unpeeled,
23⁄4” dia
1 apple
Apples, peeled, sliced
1 cup
Apples, dried
5 rings
Apple juice, bottled or canned
1 cup
1
Apple pie filling, canned
⁄8 of 21-oz can
Applesauce, canned, sweetened
1 cup
Applesauce, canned, unsweetened 1 cup
Apricots, raw, w/out pits
1 apricot
Apricots, dried, sulfured
10 halves
Avocados, raw, w/out skin and seed
California (about 1⁄5 whole)
1 oz
Florida (about 1⁄10 whole)
1 oz
Banana, raw, whole, about
7” to 8” long
1 banana
Blackberries, raw
1 cup
Blueberries, raw
1 cup
Blueberries, frozen, sweetened
1 cup
1
Cantaloupe 5” dia, wedge
⁄8 melon
Cherries, sour, red, pitted, canned,
water packed
1 cup
Cherries, sweet, raw, without
pits and stems
10 cherries
1
Cherry pie filling, canned
⁄5 of 21-oz can
1
Cranberries, dried, sweetened
⁄4 cup
Cranberry sauce, sweetened, canned
(about 8 slices/can)
1 slice
Dates, w/out pits, whole
5 dates
Fruit cocktail, canned, heavy
syrup pack
1 cup
32
21
16
21
29
19
51
28
4
22
2
3
Fru
Gra
me
Gra
Gra
Gra
un
28
18
20
50
6
Gra
22
Ho
Kiw
Lem
Lem
21⁄8
Lem
un
11
21
24
22
31
47
Gra
Gra
sw
drate
s)
Fruit cocktail, canned, juice pack
Grapefruit, raw, w/out peel,
membrane, and seeds, 33⁄4” dia
Pink or red
White
Grapefruit juice, raw
Pink
White
Grapefruit juice, canned
Unsweetened
Sweetened
Grapefruit juice, frozen concentrate,
unsweetened
Undiluted
Diluted w/3 parts water
Grapes, seedless, raw
Grape juice, canned or bottled
Grape juice, frozen concentrate,
sweetened
Undiluted
Honeydew, 6”-7” dia, wedge
Kiwi fruit, raw, w/out skin
Lemons, raw, w/out peel
Lemon juice, raw, from
21⁄8”-dia lemon
Lemon juice, canned or bottled,
unsweetened
33
Size
(grams)
1 cup
28
⁄2 grapefruit
⁄2 grapefruit
9
10
1 cup
1 cup
23
23
1 cup
1 cup
22
28
6-fl-oz can
1 cup
10 grapes
1 cup
1 cup
72
24
9
28
38
6-fl-oz can
1 cup
1
⁄8 melon
1 medium
1 lemon
96
32
15
11
5
juice of 1
4
1
1
1 cup
1 tbsp
16
1
Fruits
Lime juice, raw, from 2”-dia lime
Lime juice, canned, unsweetened
Mandarin oranges, canned, light
syrup, fruit and liquid
Mangos, raw, w/out skin and seed
Oranges, raw, whole, w/out peel
and seeds, 25⁄8” dia
Orange juice, raw, all varieties
Orange juice
Orange juice, canned,
unsweetened
Orange juice, chilled,
refrigerator case
Orange juice, frozen concentrate
Undiluted
by volume
Peaches, raw, whole,
21⁄2” dia, pitted
Peaches, canned, fruit and liquid
Heavy syrup pack
Juice pack
Peaches, dried, sulfured
Pears, raw, w/skin, cored,
21⁄2” dia
Pears, canned, fruit and liquid
Heavy syrup pack
Juice pack
Pineapple, raw, diced
34
Size
(grams)
juice of 1
3
1 cup
16
1 tbsp
1
1 cup
1 mango
41
35
1 orange
1 cup
1 orange
15
26
9
1 cup
25
1 cup
25
6-fl-oz can
81
1 cup
27
1 peach
11
1 cup
1 cup
3 halves
52
29
24
1 pear
25
1 cup
1 cup
1 cup
51
32
19
Pin
Pin
ca
Plu
Plu
Pru
Pru
Ra
Ra
Ra
tha
Str
Tan
an
Wa
15”
Size
(grams)
drate
s)
Pineapple, canned, fruit and liquid
Heavy syrup pack, crushed,
sliced, or chunks
1 cup
51
Juice pack, crushed,
sliced, or chunks
1 cup
39
Pineapple juice, unsweetened,
canned
1 cup
34
Plums, raw, 21⁄8” dia
1 plum
9
Plums, canned, purple, fruit and liquid
Heavy syrup pack
1 cup
60
Juice pack
1 cup
38
Prunes, dried, pitted
Uncooked
5 prunes
26
Stewed, unsweetened,
fruit and liquid
1 cup
70
Prune juice, canned or bottled
1 cup
45
Raisins, seedless, cup, not packed 1 cup
115
Raspberries, raw
1 cup
14
Raspberries, frozen, sweetened,
thawed
1 cup
65
Strawberries, raw, capped
Large, 11⁄8” dia
1 strawberry
1
Medium, 1” dia
1 strawberry
1
Sliced
1 cup
12
Frozen, sweetened, sliced,
thawed
1 cup
66
Tangerines, raw, w/out peel
and seeds, 23⁄8” dia
1 tangerine
9
Watermelon, raw,
1
15” long, 7” dia, wedge
⁄16 melon
21
35
VEGETABLES
VEGETABLES
Vegetables
Alfalfa sprouts, raw
Artichokes, globe or French,
cooked, drained
Asparagus, green, cooked,
drained, from raw
Asparagus, green, cooked,
drained, from frozen
Bamboo shoots, canned, drained
Beans, lima, immature seeds,
frozen, cooked, drained
Ford hooks
Baby limas
Beets, cooked, drained, slices
Broccoli, raw, chopped or diced
Broccoli, cooked, drained, from
raw, chopped
Broccoli, cooked, drained, from
frozen, chopped
Brussels sprouts, cooked,
drained, from raw
Brussels sprouts, cooked,
drained, from frozen
Cabbage, common varieties,
shredded, raw
Cabbage, common varieties,
shredded, cooked, drained
Cabbage, red, raw, shredded
Carrot juice, canned
Carrots, raw, whole, 71⁄2”
Carrots, raw, grated
Carrots, raw, baby
38
Size
(grams)
1 cup
1
1 cup
19
1 cup
8
1 cup
1 cup
9
4
1 cup
1 cup
1 cup
1 cup
32
35
17
5
1 cup
8
1 cup
10
1 cup
14
1 cup
13
1 cup
4
1 cup
1 cup
1 cup
1 carrot
1 cup
1 medium
7
4
22
7
11
1
Ca
Ca
fro
Ca
Ca
1”
Ca
1”
Ce
Ce
Co
Co
Co
Co
dra
Co
dra
Co
cre
Co
ke
Co
Cu
Cu
Da
Eg
Ga
Let
ice
drate
s)
Carrots, cooked, sliced, drained, raw
Carrots, cooked, sliced, drained,
from frozen
Cauliflower, raw
Cauliflower, cooked, drained,
1” pieces, from raw
Cauliflower, cooked, drained,
1” pieces, from frozen
Celery, raw, stalk, 71⁄2” to 8” long
Celery, cooked, drained, stalk, medium
Coleslaw, home prepared
Collards, cooked, drained, from raw
Collards, cooked, drained, from frozen
Corn, sweet, yellow, cooked,
drained, from raw, kernels on cob
Corn, sweet, yellow, cooked,
drained, from frozen, kernels
Corn, sweet, yellow, canned,
cream style
Corn, sweet, yellow, canned, whole
kernel, vacuum pack
Corn, sweet, white, cooked, drained
Cucumber, peeled, sliced
Cucumber, unpeeled, sliced
Dandelion greens, cooked, drained
Eggplant, cooked, drained
Garlic, raw
Lettuce, raw, crisp head, as
iceberg, head, 6” dia
39
Size
(grams)
1 cup
16
1 cup
1 cup
12
5
1 cup
5
1 cup
1 stalk
1 stalk
1 cup
1 cup
1 cup
7
1
2
15
9
12
1 ear
19
1 cup
32
1 cup
46
1 cup
1 ear
1 cup
1 cup
1 cup
1 cup
1 clove
41
19
3
3
7
7
1
1 head
11
Vegetables
Size
(grams)
Lettuce, romaine or cos, pieces,
shredded
Mixed vegetables, canned, drained
Mixed vegetables, frozen,
cooked, drained
Mushrooms, raw, pieces or slices
Mushrooms, cooked, drained, pieces
Mushrooms, canned, drained, pieces
Onions, raw, chopped
Onion rings, 2”-3” dia, breaded,
par fried, frozen, oven heated
Pak choi or bok choy
Peas, edible pod, cooked, drained
From raw
From frozen
Peas, green
Canned, drained
Frozen, boiled, drained
Peppers
Hot chili, raw, green
Hot chili, raw, red
Sweet, 23⁄4” long, 21⁄2” dia,
raw, green, chopped
Sweet, 23⁄4” long, 21⁄2” dia,
raw, red, chopped
Potatoes
Baked, 21⁄3” x 43⁄4”, w/skin
Baked, 21⁄3” x 43⁄4”, flesh only
Baked, 21⁄3” x 43⁄4”, skin only
Boiled, 21⁄2” dia
Potato products, prepared
Au gratin, mix, whole milk, butter
Au gratin, home recipe, w/butter
French fried, frozen, oven heated
40
1 cup
1 cup
1
15
1 cup
1 cup
1 cup
1 cup
1 cup
24
3
8
8
14
10 rings
1 cup
23
3
1 cup
1 cup
11
14
1 cup
1 cup
21
23
1 pepper
1 pepper
4
4
1 cup
10
1 cup
10
1 potato
1 potato
1 potato
1 cup
51
34
27
31
1 cup
1 cup
10 strips
31
28
16
Pu
Sa
So
Sp
Sp
Sp
Sp
Sq
Sq
co
Sq
Sw
5”
Tom
drate
s)
Mashed, homemade, whole milk
Mashed, home recipe,
whole milk, margarine
Potato salad, home prepared
Scalloped, from dry mix,
whole milk, butter
Scalloped, home recipe, butter
Pumpkin, canned
Sauerkraut, canned, solids and liquid
Soybeans, green, cooked, drained
Spinach, raw, chopped
Spinach, cooked, drained, from raw
Spinach, cooked, drained, from frozen
Spinach, canned, drained
Squash, summer (all varieties), raw
Squash, summer (all varieties),
cooked, drained
Squash, winter (all varieties), baked
Sweet potatoes, cooked, 2” dia,
5” long, raw
Baked, with skin
Boiled, without skin
Candied, 21⁄2” x 2” piece
Canned, syrup pack, drained
Canned, vacuum pack, mashed
Tomatoes
Raw, chopped or sliced
Stewed, canned
Sun dried, plain
Tomato juice, canned, salt added
Tomato paste, canned
Tomato puree, canned
Tomato sauce, canned
Whole, cherry
41
Size
(grams)
1 cup
37
1 cup
1 cup
31
28
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
31
26
20
10
20
1
7
10
7
5
1 cup
1 cup
8
18
1 potato
1 potato
1 piece
1 cup
1 cup
35
38
29
50
54
1 cup
1 cup
1 piece
1 cup
1 cup
1 cup
1 cup
1 cherry
8
17
1
10
51
24
18
1
PROTEIN
PROTEIN
Protein
Size
(grams)
BEEF
Beef, canned, corned
3 oz
Cooked, cuts braised, simmered, or pot roasted,
relatively fat, such as chuck blade, 1 piece
Lean and fat
3 oz
Lean only
3 oz
Cooked, cuts braised, simmered, or pot roasted,
relatively lean, such as bottom round, 1 piece
Lean and fat
3 oz
Lean only
3 oz
Ground beef, broiled
83% lean
3 oz
79% lean
3 oz
73% lean
3 oz
Roast, oven cooked, no liquids added,
relatively fat, such as rib, 2 pieces
Lean and fat
3 oz
Lean only
3 oz
Roast, oven cooked, no liquids added,
relatively lean, such as eye of round, 2 pieces
Lean and fat
3 oz
Lean only
3 oz
Steak, sirloin, broiled, 1 piece
Lean and fat
3 oz
Lean only
3 oz
Veal, lean and fat, cooked
Cutlet, braised
3 oz
Rib, roasted, 2 pieces
3 oz
LAMB
Cooked, chops
Arm, braised, lean and fat
Arm, braised, lean only
Loin, broiled, lean and fat
Loin, broiled, lean only
44
3 oz
3 oz
3 oz
3 oz
Leg
0
Rib
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
PO
Ba
Bo
(8 s
Bro
Fra
Fre
Ha
Ha
Ha
Ha
drate
s)
Size
(grams)
Leg, roasted, 2 pieces
Lean and fat
Lean only
Rib, roasted, 3 pieces
Lean and fat
Lean only
PORK
Bacon, cured, cooked, regular
Bologna, beef and pork
(8 slices per 8-oz pkg)
Brown and serve, cooked link sausages
Frankfurter (10 per 1-lb pkg), heated
Beef and pork
Beef
Fresh, cooked, chop, loin
Broiled, lean and fat
Broiled, lean only
Pan fried, lean and fat
Pan fried, lean only
Ham, chopped (8 slices per 6-oz pkg)
Ham, cooked (8 slices per 8-oz pkg)
Regular
Extra lean
Ham (leg), roasted, 1 piece
Lean and fat
Lean only
Ham, light cure, roasted, 2 pieces
Lean and fat
Lean only
45
3 oz
3 oz
0
0
3 oz
3 oz
0
0
3 slices
Tr
2 slices
2 links
2
1
1 frank
1 frank
1
1
3 oz
3 oz
3 oz
3 oz
2 slices
0
0
0
0
0
2 slices
2 slices
2
1
3 oz
3 oz
0
0
3 oz
3 oz
0
0
Protein
Size
(grams)
Pork sausage, fresh, cooked
Link, 4” x 7⁄8” raw
Patty, 37⁄8” x 1⁄4” raw
Ribs, lean and fat, cooked
Backribs, roasted
Spareribs, braised
Rib roast, 1 piece
Lean and fat
Lean only
Salami, beef and pork
Cooked type (8 slices per 8-oz pkg)
Dry type, slice, 31⁄8” x 1⁄16”
Tur
2 links
1 patty
Tr
Tr
3 oz
3 oz
0
0
3 oz
3 oz
0
0
2 slices
2 slices
1
1
POULTRY AND POULTRY PRODUCTS
Chicken, fried in vegetable shortening,
meat w/skin, batter dipped
1
Breast, 1⁄2 breast (5.6 oz w/bones)
⁄2 breast
13
Drumstick (3.4 oz w/bones)
1 drumstick 6
Thigh
1 thigh
8
Wing
1 wing
5
Chicken, fried in vegetable shortening,
meat w/skin, flour coated
1
Breast (4.2 oz w/bones)
⁄2 breast
2
Drumstick (2.6 oz w/bones)
1 drumstick 1
Chicken, fried, meat only
Dark meat
3 oz
2
Light meat
3 oz
Tr
Chicken, roasted, meat only
1
Breast (4.2 oz w/bone and skin)
⁄2 breast
0
Drumstick (2.9 oz w/bone and skin) 1 drumstick 0
Thigh
1 thigh
0
1
Duck, roasted, flesh only
⁄2 duck
0
Turkey, ground, cooked
Patty, from 4 oz raw
1 patty
0
Crumbled
1 cup
0
46
FIS
Ala
Blu
Blu
Ca
Cla
Cla
Cla
Co
Fis
Flo
Ha
Lob
Ora
Oy
Oy
Sa
drate
ms)
Size
(grams)
Turkey, roasted, meat only
Dark meat
Light meat
3 oz
3 oz
FISH AND SHELLFISH
Alaska king crab, steamed
Blue crab, canned crabmeat
Blue crab, steamed
Catfish, breaded, fried
Clam, raw, meat only
Clam, breaded, fried
Clam, canned, drained solids
Cod, baked or broiled
Fish fillet, battered or breaded, fried
Flounder or sole, baked or broiled
Halibut, baked or broiled
Lobster, steamed
Orange roughy, baked or broiled
Oyster, breaded, fried
Oyster, raw, meat only
Salmon, baked or broiled (red)
47
1 leg
3 oz
1 cup
3 oz
3 oz
3 oz
1 medium
3
⁄4 cup
3 oz
1 cup
3 oz
1 fillet
1 fillet
3 oz
1 fillet
3 oz
1
⁄2 fillet
3 oz
3 oz
3 oz
1 cup
6 medium
3 oz
1
⁄2 fillet
0
0
0
0
0
0
7
2
Tr
39
4
8
0
0
15
0
0
0
0
1
0
10
10
3
0
0
Protein
Size
(grams)
Salmon, canned (pink) solids and
liquids (includes bones)
Salmon, smoked (Chinook)
Scallop, cooked, breaded, fried
Scallop, steamed
Shrimp, breaded, fried
Shrimp, canned, drained solids
Trout, baked or broiled
Tuna, baked or broiled
Tuna, canned, drained solids
Oil pack, chunk light
Water pack, chunk light
Water pack, solid white
LEGUMES, NUTS, SEEDS
Beans, dry, cooked
Black
Kidney, red
Lima, large
Pea (navy)
Pinto
Beans, canned, solids and liquids
Baked bean, plain or vegetarian
Kidney, red
Lima, large
Refried beans
White
Chickpeas, dry, cooked
Coconut, raw, shredded, not packed
48
3 oz
3 oz
6 large
3 oz
3 oz
6 large
3 oz
3 oz
1 fillet
3 oz
3 oz
3 oz
3 oz
0
0
9
3
10
5
1
0
0
0
Hu
Len
Nu
0
0
0
1 cup
1 cup
1 cup
1 cup
1 cup
41
40
39
48
44
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
52
40
36
39
57
45
12
Pe
Pe
Pe
Pe
Se
So
So
Tof
Tof
Su
w/
drate
s)
Hummus, commercial
Lentils, dry, cooked
Nuts
Almonds, shelled, sliced
Almonds, shelled, whole
Cashews, salted, dry roasted
Macadamia nuts, dry roasted,
salted
Mixed nuts, w/peanuts,
salted, dry roasted
Mixed nuts, w/peanuts,
salted, oil roasted
Peanuts, dry roasted, salted
Peanuts, dry roasted, unsalted
Pecans, halves
Pine nuts (pignolia), shelled
Pistachio nuts, dry roasted,
w/salt, shelled
Walnuts, English, chopped
Peanut butter, regular, smooth style
Peanut butter, regular, chunk style
Peanut butter, reduced fat, smooth
Peas, split, dry, cooked
Sesame seeds
Soybeans, dry, cooked
Soy milk
Tofu, firm
Tofu, soft, 21⁄2” x 23⁄4” x 1”
Sunflower seed kernels, dry roasted,
w/salt
49
Size
(grams)
1 tbsp
2
1 cup
40
1 cup
1 oz
1 oz
19
6
9
1 cup
17
1 oz
7
1 oz
1 oz
1 oz
1 cup
1 oz
6
6
6
15
4
1 oz
1 cup
1 tbsp
1 tbsp
1 tbsp
1 cup
1 tbsp
1 cup
1 cup
1
⁄4 block
1 piece
8
16
3
3
6
41
1
17
4
2
2
⁄4 cup
8
1
DAIRY
DAIRY
Dairy
Size
(grams)
Cheese
Blue
Cheddar
Cheddar (low fat)
Cottage (creamed 4% fat)
Cottage (low fat 2%)
Cottage (low fat 1%)
Cream (regular)
Cream (low fat)
Cream (fat free)
Feta
Colby (low fat)
Mozzarella (w/whole milk)
Mozzarella (w/part skim milk)
Muenster
Parmesan, grated
Parmesan, grated
Parmesan, grated
Provolone
Ricotta (w/whole milk)
Ricotta (w/part skim milk)
Swiss
Pasteurized process cheese
American (regular)
American (fat free)
Swiss
Cream, sour
Regular
Reduced fat
Fat free
Cream, sweet
Half and half
Light, coffee, or table
Cream, whipping
Unwhipped, light
Unwhipped, heavy
52
Eg
1 oz
1 oz
1 oz
1 cup
1 cup
1 cup
1 oz
1 tbsp
1 tbsp
1 oz
1 oz
1 oz
1 oz
1 oz
1 cup
1 tbsp
1 oz
1 oz
1 cup
1 cup
1 oz
1
Tr
1
6
8
6
1
1
1
1
1
1
1
Tr
4
Tr
1
1
7
13
1
1 oz
1 slice
1 oz
Tr
3
1
1 cup
1 tbsp
1 tbsp
1 tbsp
10
1
1
2
1 cup
1 cup
1 tbsp
10
9
1
1 cup
1 cup
7
7
Fro
Ice
Mi
Wh
Yo
ydrate
ms)
Size
(grams)
Eggs
Raw, whole
Raw, white
Raw, yolk
Egg substitute, liquid
Frozen yogurt, soft serve
Chocolate
Vanilla
Ice cream
Chocolate, premium, low fat
Chocolate, regular
Orange sherbet
Vanilla, 50% reduced fat
Vanilla, regular
Milk
Buttermilk
Canned, condensed, sweetened
Canned, evaporated, skim
Canned, evaporated, whole
Chocolate milk, lowfat (1%)
Chocolate milk, reduced fat (2%)
Chocolate milk, whole
Dried, buttermilk
Eggnog (commercial)
Lowfat (1%)
Milk shake, thick, chocolate
Milk shake, thick, vanilla
Nonfat (skim)
Reduced fat (2%)
Whole (3.3% fat)
Whipped topping, frozen
Reduced fat (2%)
Yogurt, w/added milk solids
Fruit flavored (w/lowfat milk)
Fruit flavored (w/nonfat milk)
Plain (w/lowfat milk)
Plain (w/nonfat milk)
53
1 large
1 large
1 large
1
⁄4 cup
1
Tr
Tr
Tr
⁄2 cup
⁄2 cup
18
17
⁄2 cup
⁄2 cup
1
⁄2 cup
1
⁄2 cup
1
⁄2 cup
22
19
22
15
16
1
1
1
1
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
10.6 fl oz
11 fl oz
1 cup
1 cup
1 cup
12
166
29
25
26
26
26
59
34
12
63
56
12
12
11
1 cup
12
8 oz
8 oz
8 oz
8 oz
43
43
16
17
FATS, OILS, SWEETS
FATS, OILS,
SWEETS
Fats, oils,
and sweets*
Size
(grams)
Sa
FATS AND OILS
Butter, salted
1 stick
1 tbsp
1 tsp
Butter, unsalted
1 stick
Margarine, vitamin A-fortified, salt added
Regular, hard (about 80% fat)
1 stick
1 tbsp
1 tsp
Regular, soft (about 80% fat)
1 cup
1 tsp
Spread, hard (about 60% fat)
1 stick
1 tbsp
1 tsp
Spread, soft (about 60% fat)
1 cup
1 tsp
Spread (about 40% fat)
1 cup
1 tsp
Margarine-butter blend
1 stick
1 tbsp
Oil
Canola
1 cup
1 tbsp
Corn
1 cup
1 tbsp
Olive
1 cup
1 tbsp
Peanut
1 cup
1 tbsp
Sesame
1 cup
1 tbsp
Soybean, hydrogenated
1 cup
1 tbsp
Sunflower
1 cup
1 tbsp
Tr
Tr
Tr
Tr
1
Tr
Tr
1
Tr
0
0
0
0
0
1
Tr
1
Tr
0
0
0
0
0
0
0
0
0
0
0
0
0
0
SU
BU
Ch
Ch
Ch
Co
Fro
Fru
Fru
*All
56
drate
s)
Size
(grams)
Salad dressings, commercial
Blue cheese, regular
Blue cheese, low calorie
Caesar, regular
Caesar, low calorie
French, regular
French, low calorie
Italian, regular
Italian, low calorie
Mayonnaise, regular
Mayonnaise, light, cholesterol free
Mayonnaise, fat free
Russian, regular
Russian, low calorie
Thousand Island, regular
Thousand Island, low calorie
SUGARS AND SWEETS
BUTTERFINGER®
Chocolate chips
Milk
Semisweet
White
Chocolate-coated peanuts
Chocolate-coated raisins
Corn syrup, light
Frosting, ready to eat
Chocolate
Vanilla
Fruit and juice bar
Fruit leather, pieces
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 tbsp
1 fun size bar
5
1 cup
1 cup
1 cup
10 pieces
10 pieces
1 tbsp
99
106
101
20
7
15
⁄12 pkg
⁄12 pkg
1 (2.5 fl oz)
1 oz
24
26
16
22
1
1
57
1
Tr
Tr
3
3
4
1
1
Tr
1
2
2
4
2
2
Fats, oils,
and sweets
Size
(grams)
Fudge, prepared from recipe
Chocolate, plain
Chocolate w/nuts
Vanilla, plain
Vanilla w/nuts
Gelatin dessert, prepared with
gelatin dessert powder and water
Regular
Reduced calorie, w/aspartame
Gummy bears
Hard candy
Honey, strained or extracted
Ice pop
Italian ices
Jams and preserves
Jellies
Jelly beans
KIT KAT®
Maple syrup
MILKY WAY®
1 piece
1 piece
1 piece
1 piece
⁄2 cup
⁄2 cup
10 pieces
1 piece
1 tbsp
1 (2 fl oz)
1
⁄2 cup
1 tbsp
1 tbsp
10 large
1 bar (1.5 oz)
1 tbsp
1 fun size bar
1 bar (2.15 oz)
1
M&M’s® plain
⁄4 cup
10 pieces
1
M&M’s® peanut
⁄4 cup
10 pieces
Molasses, blackstrap
1 tbsp
MR. GOODBAR®
1 bar (1.75 oz)
NESTLE® CRUNCH®
1 bar (1.55 oz)
Pancake syrup, table blend, reduced calorie
1 tbsp
58
1
1
14
14
13
11
19
1
22
6
17
11
16
14
13
26
27
13
13
44
37
5
26
12
12
25
29
7
Pa
Pu
Pu
Pu
RE
SN
ST
Su
Su
Su
Su
Sy
fud
Sy
drate
s)
Size
(grams)
Pancake syrup, table blend, regular 1 tbsp
15
Puddings, prepared w/dry mix and 2% milk
1
Chocolate, instant
⁄2 cup
28
1
Vanilla, instant
⁄2 cup
28
Puddings, ready to eat, fat free
Chocolate
4 oz
23
Tapioca
4 oz
23
Vanilla
4 oz
24
Puddings, ready to eat, regular
Chocolate
4 oz
26
Rice
4 oz
25
Tapioca
4 oz
22
Vanilla
4 oz
25
REESE’S® Peanut Butter Cups®
1 mini cup
4
1 pkg (2)
25
SNICKERS®
1 fun size bar 9
1 bar (2 oz)
34
STARBURST®
1 piece
4
1 pkg (2.07 oz) 50
Sugar, brown, packed
1 cup
214
Sugar, brown, unpacked
1 cup
141
1 tbsp
9
Sugar, white, granulated
1 cup
200
1 tsp
4
1 packet
6
Sugar, white, powdered, unsifted
1 cup
119
Syrup, chocolate flavored,
fudge type
1 tbsp
12
Syrup, chocolate flavored, thin type 1 tbsp
12
59
MISCELLANEOUS
MISCELLANEOUS
Miscellaneous
Size
(grams)
BEVERAGES
Beer (light)
12 fl oz
Beer (regular)
12 fl oz
Club soda
12 fl oz
Coffee, brewed
6 fl oz
Coffee, espresso
2 fl oz
Cranberry juice
8 fl oz
Fruit punch drink
8 fl oz
Ginger ale
12 fl oz
Grape drink
8 fl oz
Lemonade (frozen from concentrate) 8 fl oz
Lemonade (powdered, low calorie, sweetened
w/aspartame, made w/water)
8 fl oz
Lemonade (powdered, made w/water) 8 fl oz
Lemon lime soda
12 fl oz
Orange soda
12 fl oz
Root beer
12 fl oz
Table wine (red)
3.5 fl oz
Table wine (white)
3.5 fl oz
Tea, brewed, black
6 fl oz
Tea, brewed, chamomile
6 fl oz
Tea, instant powdered, sweetened,
lemon flavor
8 fl oz
Tea, instant powdered, sweetened
w/saccharin, lemon flavor
8 fl oz
Tea, instant powdered,
unsweetened
8 fl oz
MISCELLANEOUS ITEMS
Bacon bits, meatless
1 tbsp
62
5
13
0
1
1
36
30
32
29
26
1
29
38
46
39
2
1
1
Tr
22
1
Tr
2
Ch
so
Ch
liq
Cin
Co
Cu
Ga
Ke
Mu
Oli
Pe
Pic
me
Pic
11⁄2
Pic
Po
Po
Tra
ch
Va
Vin
Vin
Ye
drate
s)
Size
(grams)
Chocolate, unsweetened, baking,
solid
Chocolate, unsweetened, baking,
liquid
Cinnamon
Cocoa powder, unsweetened
Curry powder
Garlic powder
Ketchup
1 sq
1 oz
1 tsp
1 cup
1 tsp
1 tsp
1 cup
1 tbsp
1 packet
1 tsp
5 large
1 tsp
Mustard, prepared, yellow
Olives, canned, ripe, black
Pepper, black
Pickles, cucumber, dill, whole,
medium, 33⁄4” long
1 pickle
Pickles, cucumber, fresh, slices,
11⁄2” diameter thick
3 slices
Pickle relish, sweet
1 tbsp
Potato chips, regular, plain, salted 1 oz
Potato chips, regular, unsalted
1 oz
Trail mix, regular, w/raisins, chocolate
chips, salted nuts, and seeds
1 cup
Vanilla extract
1 tsp
Vinegar, cider
1 tbsp
Vinegar, distilled
1 tbsp
Yeast, baker’s, dry, active
1 pkg
1 tsp
63
8
10
2
47
1
2
65
4
2
Tr
1
1
3
4
5
15
15
66
1
1
1
3
2
Miscellaneous
Size
(grams)
MIXED DISHES
Burrito w/beans and cheese
1 burrito
Burrito w/beans and meat
1 burrito
Cheeseburger, regular size w/mayo, vegetables
Double patty
1 sandwich
Single patty
1 sandwich
Chicken fillet, breaded and fried,
sandwich, plain
1 sandwich
Chicken pot pie, frozen
1 small
3
Coleslaw
⁄4 cup
Enchilada w/cheese
1 enchilada
Fish sandwich w/tartar sauce
and cheese
1 sandwich
French fries
3 oz (handful)
French toast w/butter
2 slices
Hamburger, regular size w/mayo, vegetables
Double patty
1 sandwich
Single patty
1 sandwich
1
Hashed brown potatoes
⁄2 cup
Hot dog, plain
1 sandwich
1
Mashed potatoes
⁄3 cup
Nachos w/cheese sauce
6-8 nachos
Onion rings, breaded and fried
8-9 rings
Pancakes w/butter, syrup
2 pancakes
Pasta w/meatballs in tomato
sauce, canned
1 cup
64
Piz
27
33
35
27
39
43
13
29
48
34
36
39
34
16
18
13
36
31
91
31
Ro
Sa
no
Sh
Sh
Sh
Su
Tac
Tac
ch
Tor
fill
Tun
SO
Ca
drate
s)
Size
(grams)
Pizza, slice = 1⁄8 of 12” pizza
Cheese
Meat and vegetables
Pepperoni
Roast beef sandwich, plain
Salad, tossed, w/chicken,
no dressing
Shake, chocolate
Shake, vanilla
Shrimp, breaded and fried
Sundae w/hot fudge
Taco, beef
Taco salad, w/ground beef,
cheese, taco shell
Tortellini, pasta w/cheese
filling, frozen
Tuna salad, w/mayo, lettuce
1 slice
1 slice
1 slice
1 sandwich
21
21
20
33
11⁄2 cups
16 fl oz
16 fl oz
6-8 shrimp
1 sundae
1 small
4
68
60
40
48
27
11⁄2 cups
24
⁄4 cup
1 sandwich
38
55
3
SOUPS, SAUCES, AND GRAVIES
Canned, condensed, made with equal volume of water
Beef broth, bouillon, consommé 1 cup
2
Chicken noodle
1 cup
9
Chicken and rice
1 cup
7
Clam chowder, Manhattan
1 cup
12
Cream of chicken
1 cup
9
Cream of mushroom
1 cup
9
Minestrone
1 cup
11
Pea, green
1 cup
27
Tomato
1 cup
17
Vegetable beef
1 cup
10
65
Miscellaneous
Size
(grams)
Canned, condensed, prepared with
equal volume of whole milk
Clam chowder, New England
1 cup
Cream of chicken
1 cup
Cream of mushroom
1 cup
Tomato
1 cup
Canned, ready to serve, chunky
Chicken noodle
1 cup
Chicken and vegetable
1 cup
Vegetable
1 cup
Canned, ready to serve, low fat, reduced sodium
Chicken broth
1 cup
Chicken noodle
1 cup
Chicken and rice
1 cup
Chicken and rice with vegetables 1 cup
Clam chowder, New England
1 cup
Lentil
1 cup
Minestrone
1 cup
Vegetable
1 cup
Gravies, canned
1
Beef
⁄4 cup
1
Chicken
⁄4 cup
1
Mushroom
⁄4 cup
1
Turkey
⁄4 cup
66
Sa
17
15
15
22
17
19
19
1
9
14
12
20
20
20
13
3
3
3
3
drate
s)
Size
(grams)
Sauces, ready to serve
Barbeque
Cheese
Hoisin
Nacho cheese
Pepper or hot
Salsa
Soy
Spaghetti/marinara/pasta
Teriyaki
Tomato chili
Worcestershire
67
1 tbsp
1
⁄4 cup
1 tbsp
1
⁄4 cup
1 tsp
1 tbsp
1 tbsp
1 cup
1 tbsp
1
⁄4 cup
1 tbsp
2
4
7
3
Tr
1
1
21
3
17
3
FAST FOODS
FAST FOODS
Fast Foods*
Size
(grams)
ARBY’S®
Beef ‘n Cheddar sandwich
1 sandwich
44
(roast beef, cheddar cheese sauce,
red ranch sauce, onion bun)
Chicken Bacon ‘n Swiss sandwich
(breaded chicken breast fillet, dijon honey
mustard sauce, pepper bacon, Swiss cheese,
sesame seed bun)
1 sandwich
49
Curly fries – small
1 box
39
Curly fries – medium
1 box
47
Curly fries – large
1 box
73
Market Fresh® Roast Beef & Swiss sandwich
(roast beef, mayonnaise, spicy brown honey mustard,
red onion rings, tomato, lettuce, big eye Swiss cheese,
honey wheat bread)
1 sandwich
74
Regular Roast Beef sandwich
(roast beef, sesame seed bun) 1 sandwich
34
BLIMPIE®
(Subs based on 6” Italian wheat bread. Toppings included
are lettuce, tomato, onion, oil, vinegar, and oregano)
Beef & Cheddar wrap
1 sandwich
57
Blimpie® Best® sub
1 sandwich
51
BLT sub
1 sandwich
49
Chef salad
1 salad
9
Chicken Caesar wrap
1 sandwich
56
Club sub
1 sandwich
50
Grilled chicken salad
1 salad
50
Ham & Swiss cheese sub
1 sandwich
51
Roast beef sub
1 sandwich
49
Tuna salad
1 salad
51
Tuna sub
1 sandwich
51
Turkey sub
1 sandwich
49
Zesty Italian wrap
1 sandwich
74
70
BU
KF
drate
s)
e,
ded
Size
(grams)
BURGER KING®
Bacon cheeseburger
BK BIG FISH®
Cheeseburger
Chicken tenders (4 piece)
Chicken WHOPPER®
CROISSAN’WICH®
w/bacon, egg, & cheese
w/egg & cheese
w/ham, egg, & cheese
w/sausage & cheese
w/sausage, egg, & cheese
French fries – small, salted
French fries – medium, salted
French fries – large, salted
French toast sticks
Hamburger
Onion rings – small
Onion rings – medium
Onion rings – large
Original WHOPPER®
Original WHOPPER® w/cheese
KFC®
Biscuit
Coleslaw
Extra Crispy™ chicken
breast
drumstick
thigh
whole wing
Macaroni and cheese
1 sandwich
1 sandwich
1 sandwich
1 box
1 box
1 box
1 box
1 sandwich
31
69
31
10
13
15
20
48
1 sandwich
1 sandwich
1 sandwich
1 sandwich
1 sandwich
1 box
1 box
1 box
5 sticks
1 sandwich
1 box
1 box
1 box
1 sandwich
1 sandwich
26
26
26
24
26
29
46
63
46
30
22
40
60
52
53
1 biscuit
1 container
23
22
1 breast
1 drumstick
1 thigh
1 wing
1 container
19
5
12
10
45
71
Fast Foods
Mashed potatoes w/gravy
Mashed potatoes w/out gravy
Original Recipe®
breast
drumstick
thigh
whole wing
breast w/out skin or breading
Popcorn chicken
individual size
Potato salad
Potato wedges
Size
(grams)
1 container
18
1 container
16
1 breast
1 drumstick
1 thigh
1 wing
1 breast
11
4
12
5
0
1 box
1 container
1 container
23
22
30
MCDONALD’S®
Bacon, egg, & cheese biscuit 1 sandwich
Bacon Ranch salad
w/crispy chicken
1 salad
Bacon Ranch salad
w/grilled chicken
1 salad
Bacon Ranch salad
w/out chicken
1 salad
Baked apple pie
1 pie
Barbeque sauce
1 packet
Big Mac®
1 sandwich
Caesar salad w/crispy chicken 1 salad
Caesar salad w/grilled chicken 1 salad
Caesar salad w/out chicken
1 salad
California Cobb salad w/crispy chicken
1 salad
California Cobb salad w/grilled chicken
1 salad
California Cobb salad w/out chicken
1 salad
Cheeseburger
1 sandwich
Chicken McNuggets® (6-piece) 1 box
72
36
23
12
10
34
11
47
22
12
9
22
12
9
35
15
drate
s)
Size
(grams)
Chocolate Triple Thick®
shake (12-fl-oz cup)
Double cheeseburger
Egg McMuffin®
Filet-O-Fish®
French fries (small)
French fries (large)
Fruit ‘n Yogurt parfait
Fruit & Walnut salad
Hamburger
Hash browns
Hotcakes and sausage
Hot fudge sundae
McChicken®
Newman’s Own® Cobb dressing
Newman’s Own® Creamy
Caesar dressing
Newman’s Own® low fat
balsamic vinaigrette
Newman’s Own® low fat family
recipe Italian dressing
Newman’s Own® ranch dressing
Quarter Pounder®
Quarter Pounder® w/cheese
Sausage biscuit
Sausage McMuffin®
Sausage McMuffin® w/egg
Strawberry Triple Thick®
Sweet ‘N Sour sauce
73
1 shake
1 sandwich
1 sandwich
1 sandwich
1 box
1 box
1 parfait
1 salad
1 sandwich
1
1 meal
1 sundae
1 sandwich
2 fl oz
76
37
30
42
30
70
31
44
33
15
104
55
41
9
2 fl oz
4
1.5 fl oz
4
1.5 fl oz
1.5 fl oz
1 sandwich
1 sandwich
1 sandwich
1 sandwich
1 sandwich
7
9
40
43
34
31
31
1 shake
1 packet
73
11
Fast Foods
Tangy honey mustard sauce
Vanilla reduced-fat ice
cream cone
Vanilla Triple Thick®
PIZZA HUT
6” Personal Pan Pizza®
Cheese only
Meat Lover’s®
Pepperoni
Supreme
Veggie Lover’s®
12” Medium Pan Pizzas
Cheese only
Meat Lover’s®
Pepperoni
Supreme
Veggie Lover’s®
14” Large Pan Pizzas
Cheese only
Meat Lover’s®
Pepperoni
Supreme
Veggie Lover’s®
Size
(grams)
1 packet
13
1 cone
24
1 shake
72
®
Su
4 slices
4 slices
4 slices
4 slices
4 slices
71
71
70
73
73
1 slice
1 slice
1 slice
1 slice
1 slice
29
29
29
30
30
1 slice
1 slice
1 slice
1 slice
1 slice
27
27
26
27
28
SUBWAY®
(Includes 6” Italian or wheat bread, lettuce,
tomatoes, onions, green peppers, pickles, and olives)
Ham
1 sub
47
Italian BMT®
1 sub
47
Meatball marinara
1 sub
63
Oven roasted chicken breast
1 sub
47
Roast beef
1 sub
45
Subway Club®
1 sub
47
74
TA
WE
drate
s)
Size
(grams)
Tuna
1 sub
45
Turkey breast
1 sub
46
Veggie Delite®
1 sub
44
(Includes 6” Italian or wheat bread, lettuce,
tomatoes, onions, green peppers, pickles, olives,
and cheese)
Subway® breads
6” Hearty Italian bread
1 sub
41
6” Honey oat bread
1 sub
48
6” Italian (white) bread
1 sub
38
6” Italian herbs & cheese
1 sub
40
6” Monterey cheddar
1 sub
39
6” Parmesan oregano bread
1 sub
40
6” Wheat bread
1 sub
40
TACO BELL®
Bean burrito
Burrito Supreme® – beef
Burrito Supreme® – chicken
Burrito Supreme® – steak
Cheese quesadilla
Chicken quesadilla
Cinnamon Twists
Nachos
Nachos Supreme
Soft taco – beef
Taco
Taco Supreme®
1 burrito
1 burrito
1 burrito
1 burrito
1 quesadilla
1 quesadilla
1 box
1 box
1 box
1 taco
1 taco
1 taco
WENDY’S®
Bacon & cheese baked potato
1 potato
Big Bacon Classic®
1 sandwich
(1⁄4 -lb patty, American cheese, bacon,
mayonnaise, ketchup, dill pickles, onion,
tomato, lettuce, kaiser roll)
75
55
52
50
50
39
40
27
32
42
21
13
14
69
46
Fast Foods
Size
(grams)
Biggie® French fries
1 box
64
Broccoli & cheese baked potato 1 potato
69
Classic Single® w/everything
1 sandwich
37
(1⁄4 -lb patty, mayonnaise, ketchup,
mustard, dill pickles, onion, tomato,
lettuce, kaiser roll)
Deli honey mustard sauce
1 packet
6
Frosty™ small
1 small
56
Frosty™ medium
1 medium
74
Heartland ranch sauce
1 packet
1
Homestyle chicken strips (3 pc) 1 box
33
Jr. Bacon Cheeseburger
1 sandwich
34
(2-oz patty, American cheese,
bacon, mayonnaise, tomato,
lettuce, sandwich bun)
Jr. Cheeseburger
1 sandwich
34
(2-oz patty, ketchup, mustard,
dill pickles, American cheese,
onion, sandwich bun)
Jr. Hamburger
1 sandwich
34
(2-oz patty, ketchup, mustard,
dill pickles, onion, sandwich bun)
Medium French fries
1 box
58
Plain baked potato
1 potato
61
Small chili
1 chili
23
Spicy Chicken Fillet sandwich 1 sandwich
57
(spicy chicken fillet, mayonnaise,
tomato, romaine, kaiser roll)
Spicy Southwest chipotle sauce 1 packet
5
Ultimate Chicken Grill sandwich 1 sandwich
44
(chicken fillet, sweet & savory
sauce, tomato, romaine, kaiser roll)
76
N
drate
s)
NOTES
77
Notes
NOTES
N
78
NOTES
79
Index
Page
A
Alfalfa sprouts . . . . . . . . .38
Apple . . . . . . . . . . . . . . . . . .32
Apple juice . . . . . . . . . . . .32
Apple pie filling . . . . . . . .32
Applesauce . . . . . . . . . . . .32
Apricots . . . . . . . . . . . . . . .32
Arby’s® food . . . . . . . . . . . .70
Artichokes . . . . . . . . . . . . .38
Asparagus . . . . . . . . . . . . .38
Avocado . . . . . . . . . . . . . . .32
B
Bacon . . . . . . . . . . . . . . . . .45
Bacon bits . . . . . . . . . . . . .62
Bagels . . . . . . . . . . . . . . . . .20
Bamboo shoots . . . . . . . . .38
Banana . . . . . . . . . . . . . . . .32
Barley . . . . . . . . . . . . . . . . .20
Beans . . . . . . . . . . . . . .38, 48
Beef . . . . . . . . . . . . . . . . . . .44
Beer . . . . . . . . . . . . . . . . . . .62
Beets . . . . . . . . . . . . . . . . . .38
Biscuits . . . . . . . . . . . . . . . .20
Blackberries . . . . . . . . . . .32
Blimpie® food . . . . . . . . . .70
Blueberries . . . . . . . . . . . .32
Bok choi . . . . . . . . . . . . . . .40
Bologna . . . . . . . . . . . . . . .45
Bread crumbs . . . . . . . . . .21
Breads . . . . . . . . . . . . .20, 21
Bread stuffing . . . . . . . . . .21
Page
Breakfast cereals . . . .21-23
Broccoli . . . . . . . . . . . . . . .38
Brownies . . . . . . . . . . . . . .23
Brussels sprouts . . . . . . . .38
Burger King® food . . . . . .71
Burrito . . . . . . . . . . . . . . . . .64
Butter . . . . . . . . . . . . . . . . .56
Butterfinger® . . . . . . . . . . .57
C
Cabbage . . . . . . . . . . . . . . .38
Cakes . . . . . . . . . . . . . .23, 24
Cantaloupe . . . . . . . . . . . . .32
Carrot juice . . . . . . . . . . . .38
Carrots . . . . . . . . . . . . .38, 39
Catfish . . . . . . . . . . . . . . . . .47
Cauliflower . . . . . . . . . . . .39
Celery . . . . . . . . . . . . . . . . .39
Cereal . . . . . . . . . . . . . .21-23
Cheese . . . . . . . . . . . . . . . .52
Cheeseburger . . . . . . . . . .64
Cherries . . . . . . . . . . . . . . .32
Cherry pie filling . . . . . . .32
Chex® mix . . . . . . . . . . . . .24
Chicken . . . . . . . . . . . . . . . .46
Chicken fillet sandwich 64
Chicken pot pie . . . . . . . .64
Chickpeas . . . . . . . . . . . . .48
Chocolate . . . . . . . . . . . . . .63
Chocolate chips . . . . . . . .57
Chocolate-coated
peanuts . . . . . . . . . . . . . . . .57
80
Page
Page
Chocolate-coated
raisins . . . . . . . . . . . . . . . . .57
Chocolate syrup . . . . . . . .59
Chow mein noodles . . . . .24
Cinnamon . . . . . . . . . . . . . .63
Clam . . . . . . . . . . . . . . . . . .47
Club soda . . . . . . . . . . . . . .62
Cocoa powder . . . . . . . . .63
Coconut . . . . . . . . . . . . . . . .48
Cod . . . . . . . . . . . . . . . . . . . .47
Coffee . . . . . . . . . . . . . . . . .62
Coleslaw . . . . . . . . . . .39, 64
Collards . . . . . . . . . . . . . . .39
Cookies . . . . . . . . . . . . .24, 25
Corn . . . . . . . . . . . . . . . . . . .39
Corn chips . . . . . . . . . . . . .25
Cornbread . . . . . . . . . . . . .25
Cornstarch . . . . . . . . . . . . .25
Corn syrup . . . . . . . . . . . . .57
Couscous . . . . . . . . . . . . . .25
Crab . . . . . . . . . . . . . . . . . . .47
Crackers . . . . . . . . . . . . . . .26
Cranberries . . . . . . . . . . . .32
Cranberry juice . . . . . . . . .62
Dates . . . . . . . . . . . . . . . . .32
Doughnuts . . . . . . . . . . . . .26
Duck . . . . . . . . . . . . . . . . . .46
Cranberry sauce . . . . . . . .32
Cream . . . . . . . . . . . . . . . . .52
Croutons . . . . . . . . . . . . . . .26
Cucumber . . . . . . . . . . . . .39
Curry powder . . . . . . . . . .63
E
Éclair . . . . . . . . . . . . . . . . . .26
Egg noodles . . . . . . . . . . . .26
Eggplant . . . . . . . . . . . . . . .39
Eggs . . . . . . . . . . . . . . . . . . .53
Enchilada w/cheese . . .64
English muffin . . . . . . . . .26
F
Fish fillet . . . . . . . . . . . . . . .47
Fish sandwich . . . . . . . . .64
Flounder . . . . . . . . . . . . . .47
Frankfurter . . . . . . . . . . . . .45
French fries . . . . . . . . . . . .64
French toast . . . . . . . . .26, 64
Frosting . . . . . . . . . . . . . . . .57
Frozen yogurt . . . . . . . . . . .53
Fruit and juice bar . . . . . .57
Fruit cocktail . . . . . . . 32-33
Fruit leather . . . . . . . . . . . .57
Fruit punch . . . . . . . . . . . . .62
Fudge . . . . . . . . . . . . . . . . . .58
D
Dandelion greens . . . . . . .39
Danish pastry . . . . . . . . . .26
81
Index
Page
Page
G
J
Garlic . . . . . . . . . . . . . . . . .39
Garlic powder . . . . . . . . . .63
Gelatin dessert . . . . . . . . .58
Ginger ale . . . . . . . . . . . . .62
Granola bar . . . . . . . . . . . .26
Grape drink . . . . . . . . . . . .62
Grapefruit . . . . . . . . . . . . . .33
Grapefruit juice . . . . . . . .33
Grape juice . . . . . . . . . . . .33
Grapes . . . . . . . . . . . . . . . . .33
Gravies . . . . . . . . . . . . . . . .66
Ground beef . . . . . . . . . . . .44
Gummy bears . . . . . . . . . .58
Jams . . . . . . . . . . . . . . . . . .58
Jellies . . . . . . . . . . . . . . . . .58
Jelly beans . . . . . . . . . . . .58
H
Halibut . . . . . . . . . . . . . . . .47
Ham . . . . . . . . . . . . . . . . . . .45
Hamburger . . . . . . . . . . . . .64
Hard candy . . . . . . . . . . . .58
Hashed brown
potatoes . . . . . . . . . . . . . . .64
Honey . . . . . . . . . . . . . . . . .58
Honeydew . . . . . . . . . . . . .33
Hot dog . . . . . . . . . . . . . . . .64
Hummus . . . . . . . . . . . . . . .49
I
Ice cream . . . . . . . . . . . . . .53
Ice pop . . . . . . . . . . . . . . . .58
Italian ices . . . . . . . . . . . . .58
K
Ketchup . . . . . . . . . . . . . . . .63
KFC® food . . . . . . . . . . .71, 72
Kit Kat® . . . . . . . . . . . . . . . .58
Kiwi . . . . . . . . . . . . . . . . . . .33
L
Lamb . . . . . . . . . . . . . . .44, 45
Lemonade . . . . . . . . . . . . . .62
Lemon juice . . . . . . . . . . . .33
Lemon lime soda . . . . . . .62
Lemons . . . . . . . . . . . . . . . .33
Lentils . . . . . . . . . . . . . . . . .49
Lettuce . . . . . . . . . . . . .39, 40
Lime juice . . . . . . . . . . . . .34
Lobster . . . . . . . . . . . . . . . .47
M
Macaroni elbows . . . . . . .26
Mandarin oranges . . . . . .34
Mangos . . . . . . . . . . . . . . . .34
Maple syrup . . . . . . . . . . .58
Margarine . . . . . . . . . . . . .56
Mashed potatoes . . . . . . .64
Matzo . . . . . . . . . . . . . . . . .26
McDonald’s® food . . .72-74
82
Page
Milk . . . . . . . . . . . . . . . . . . .53
Milky Way® . . . . . . . . . . . .58
Mixed vegetables . . . . . .40
M&M®’s . . . . . . . . . . . . . . .58
Molasses . . . . . . . . . . . . . .58
Mr. Goodbar® . . . . . . . . . . .58
Muffins . . . . . . . . . . . . . . . .27
Mushrooms . . . . . . . . . . . .40
Mustard . . . . . . . . . . . . . . .63
N
Nachos . . . . . . . . . . . . . . . .64
Nestle® Crunch® . . . . . . . .58
Nutri-Grain® Cereal Bar .27
Nuts . . . . . . . . . . . . . . . . . . .49
O
Oatmeal . . . . . . . . . . . .22, 23
Oil . . . . . . . . . . . . . . . . . . . . .56
Olives . . . . . . . . . . . . . . . . .63
Onion rings . . . . . . . . .40, 64
Onions . . . . . . . . . . . . . . . . .40
Orange juice . . . . . . . . . . .34
Orange roughy . . . . . . . . .47
Oranges . . . . . . . . . . . . . . .34
Orange soda . . . . . . . . . . .62
Oriental snack mix . . . . .27
Oyster . . . . . . . . . . . . . . . . .47
Page
P
Pak choi . . . . . . . . . . . . . . .40
Pancakes . . . . . . . . . . .27, 64
Pancake syrup . . . . . .58, 59
Pasta . . . . . . . . . . . . . . .27, 64
Peaches . . . . . . . . . . . . . . .34
Peanut butter . . . . . . . . . . .49
Pears . . . . . . . . . . . . . . . . . .34
Peas . . . . . . . . . . . . . . . .40, 49
Pepper . . . . . . . . . . . . . . . . .63
Peppers . . . . . . . . . . . . . . . .40
Pickle relish . . . . . . . . . . .63
Pickles . . . . . . . . . . . . . . . .63
Pie crust . . . . . . . . . . . . . . .27
Pies . . . . . . . . . . . . . . . . . . .28
Pineapple . . . . . . . . . . .34, 35
Pineapple juice . . . . . . . .35
Pizza . . . . . . . . . . . . . . . . . .65
Pizza Hut® food . . . . . . . . .74
Plums . . . . . . . . . . . . . . . . .35
Popcorn . . . . . . . . . . . . . . .28
Pork loin . . . . . . . . . . . . . . .45
Pork rib roast . . . . . . . . . .46
Pork ribs . . . . . . . . . . . . . . .46
Pork sausage . . . . . . .45, 46
Potato chips . . . . . . . . . . . .63
Potatoes . . . . . . . . . . . .40, 41
83
Index
Page
Page
Potato products . . . . .40, 41
Preserves . . . . . . . . . . . . . .58
Pretzels . . . . . . . . . . . . . . . .28
Prune juice . . . . . . . . . . . .35
Prunes . . . . . . . . . . . . . . . . .35
Puddings . . . . . . . . . . . . . .59
Pumpkin . . . . . . . . . . . . . .41
Scallop . . . . . . . . . . . . . . . . 48
Sesame seeds . . . . . . . . .49
Shake . . . . . . . . . . . . . . . . .65
Shrimp . . . . . . . . . . . . .48, 65
Snickers® . . . . . . . . . . . . . .59
Sole . . . . . . . . . . . . . . . . . . .47
Soups . . . . . . . . . . . . . .65, 66
Soybeans . . . . . . . . . . .41, 49
Soy milk . . . . . . . . . . . . . . .49
Spinach . . . . . . . . . . . . . . . .41
Squash . . . . . . . . . . . . . . . .41
Starburst® . . . . . . . . . . . . . .59
Steak . . . . . . . . . . . . . . . . . .44
Strawberries . . . . . . . . . . .35
Subway® food . . . . . . .74, 75
Sugar . . . . . . . . . . . . . . . . . .59
Sundae . . . . . . . . . . . . . . . .65
Sunflower seeds . . . . . . .49
Sweet potatoes . . . . . . . . .41
Raisins . . . . . . . . . . . . . . . .35
Raspberries . . . . . . . . . . . .35
Reese’s® Peanut
Butter Cups® . . . . . . . . . . .59
Rice . . . . . . . . . . . . . . . . . . .28
Rice cake . . . . . . . . . . . . . .28
Rice Krispies Treats®
Squares . . . . . . . . . . . . . . . .28
Roast beef . . . . . . . . . . . . .44
Roast beef sandwich . . .65
Rolls . . . . . . . . . . . . . . . . . . .29
Root beer . . . . . . . . . . . . . .62
S
Salad . . . . . . . . . . . . . . . . . .65
Salad dressing . . . . . . . . .57
Salami . . . . . . . . . . . . . . . . .46
Salmon . . . . . . . . . . . . .47, 48
Sauces . . . . . . . . . . . . . . . .67
Sauerkraut . . . . . . . . . . . . .41
T
Table wine . . . . . . . . . . . . .62
Taco . . . . . . . . . . . . . . . . . . .65
Taco Bell® food . . . . . . . . .75
Taco salad . . . . . . . . . . . . .65
Tangerines . . . . . . . . . . . . .35
Tea . . . . . . . . . . . . . . . . . . . .62
Tofu . . . . . . . . . . . . . . . . . . .49
Tomatoes . . . . . . . . . . . . . .41
Tortellini . . . . . . . . . . . . . . .65
84
Page
Tortilla chips . . . . . . . . . . .29
Tortillas . . . . . . . . . . . . . . . .29
Trail mix . . . . . . . . . . . . . . .63
Trout . . . . . . . . . . . . . . . . . . .48
Tuna . . . . . . . . . . . . . . . . . . .48
Tuna salad . . . . . . . . . . . . .65
Turkey . . . . . . . . . . . . . .46, 47
V
Vanilla extract . . . . . . . . .63
Veal . . . . . . . . . . . . . . . . . . .44
Vinegar . . . . . . . . . . . . . . . .63
W
Waffles . . . . . . . . . . . . . . . .29
Watermelon . . . . . . . . . . . .35
Wendy’s® food . . . . . . .75, 76
Wheat flours . . . . . . . . . . .29
Wheat germ . . . . . . . . . . . .29
Whipped topping . . . . . . .53
Whole wheat . . . . . . . . . . .29
Y
Yeast . . . . . . . . . . . . . . . . . .63
Yogurt . . . . . . . . . . . . . . . . .53
85
Inside—information that may help you
understand and manage the carbohydrates
in your diet.
You’ll learn about:
• The role of carbohydrates in your diet
• Carbohydrate counts for foods in all food groups:
fruits, vegetables, starches, protein, dairy, fats, oils
and sweets—including information on popular fast
foods
• Food pyramid guidelines
• Blood sugar targets
Get the facts you’ll need to make sure you’re making
smart food choices.
© 2010 sanofi-aventis U.S. LLC
US.GLA.10.10.104

Take Charge by Counting Carbs

Transcription

Similar documents