What is carbohydrate counting?

Carbohydrate counting helps one keep track of the amount of sugar, known as carbohydrates that you eat. If you are detected with, it is important to learn about carbohydrates found in food. Keeping track of your carbohydrate intake will help you control your blood sugar levels.

What is a carbohydrate?

A carbohydrate is a food that is turned into sugar (glucose) when you digest it. Any carbohydrate food will raise your blood sugar. Complex carbohydrates raise sugar more slowly (it takes your body longer to digest and absorb these) while simple carbohydrates or sugars can raise your sugar level more quickly.

Where are carbohydrates found?

Carbohydrates are naturally found in many different foods.

CARBOHYDRATE	NOT A CARBOHYDRATE
BREAD ROLLS TORTILLA RICE PASTA POTATO CORN DRIED BEANS SODAS FRUIT FRUIT JUICE MILK YOGURT CANDY CAKE COOKIES ICE CREAM	BEEF CHICKEN FISH LAMB BUTTER MAYONNAISE CARROT CUCUMBER LETTUCE CHEESE EGGS PORK TURKEY MARGARINE OIL CAULIFLOWER GREEN BEANS ZUCCHINI

Some carbohydrate foods may be used less often in your diet due to high potassium, sodium, or phosphorus content. Your coach will help you know which foods are best for you.

What is a serving size of carbohydrate?

A serving size of carbohydrate is the amount of food that will give you about 15 grams, or one serving, of carbohydrate. Serving sizes to reach 15 grams of carbohydrate vary between foods.

The following foods are examples of one carbohydrate choice:

1 slice of bread 1 cup of fresh fruit ½ cup of canned fruit ¾ cup dry cereal ¾ cup hot cereal ½ cup mashed potatoes ½ cup corn

½ cup of pasta 1/3 cupof rice 1 medium sugar cookie 1 small piece cake, no icing ½ cup non dairy creamer 4 oz. juice or regular soda 6 pieces of hard candy

1 Fruit = 1 Milk = 1 Starch = 1 Low Calorie Dessert

Carbohydrate Counting and Meal Planning

Important things to remember when counting carbohydrates:

1. Eat at the same time every day to keep blood sugars even.
2. Eat the same amounts of carbohydrate at each meal and snack.
3. Eat a meal or snack every 3-4 hours to keep blood sugars even.
4. Do not skip meals.

The amount of carbohydrate you need will depend on your weight and activity level. In general, 3 to 6 servings of carbohydrates are recommended at meals and 1 to 3 servings are recommended at each snack.

You can check food labels for the grams of carbohydrates and convert the grams into servings. For example:

15 grams = 1 serving
30 grams = 2 servings
45 grams = 3 servings

Ask your GOQii coach to help with your carbohydrate intake.

Breakfast:___________________# of Carbohydrate Servings

Morning Snack:__________________# of Carbohydrate Servings

Lunch:_________________# of Carbohydrate Servings

PM Snack:_________________# of Carbohydrate Servings

Dinner:__________________# of Carbohydrate Servings

Bedtime Snack:_________________# of Carbohydrate Servings