Carbohydrate counting a pocket guide

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1 counting a pocket guide

2 Contents Starches 3 Vegetables 4 Fruit/Fruit juices 5 Milk/Yoghurt 5 Fast foods 6 Proteins (meat/meat substitutes) 6 Drinks 6 Sweets/Sugary foods 7 Combination foods 8 Condiments 8 l This leaflet provides the carbohydrate of a range of foods and drinks that make up regular daily meals (sources: Health Canada Nutrient Value of Some Common s ). l The information provided in this booklet is intended as a guide only. It has been designed to be used in conjunction with additional information to determine the number of carbohydrate. l To help with carbohydrate counting, you may find it useful to keep a daily food record. You can take this to your visits with your healthcare team to discuss your meal plan and how it is affecting your blood sugar levels. My meal plan Meal Grams of carbohydrate Notes (effect on blood glucose and action for next time I eat this meal) Breakfast Morning snack Lunch Afternoon snack Dinner Evening snack Drinks Total 2

3 l Targets recommended by the Canadian Diabetes Association are listed below. Blood sugar targets set by the Canadian Diabetes Association 2 Pre-meal (fasting) blood sugar 2 hour post-meal blood sugar A1C mmol/l mmol/l ( if A1C targets not being met) 7.0% My blood sugar targets Pre-meal blood sugar mmol/l Post-meal blood sugar A1C % mmol/l *Targets are different for young children and pregnant women and all targets should be tailored to the individual with the help of your healthcare team. Starches l This food group includes breads, cereals, grains/lentils, savoury snacks and starchy vegetables. Breads 3 Bagel, plain 1 (71g) 38g 2 ½ Bread, rye 1 slice (35g) 17g 1 Bread, white 1 slice (35g) 18g 1 Bread, whole wheat 1 slice (35g) 16g 1 Bread roll, white 1 (28g) 14g 1 Bread roll, whole wheat 1 (25g) 14g 1 Croissant 1 (57g) 26g 2 English muffin, white 1 (52g) 26g 2 English muffin, whole wheat 1 (52g) 25g 1 ½ Pita, white 1 (60g) 33g 2 Pita, whole wheat 1 (64g) 35g 2 Cereals Cornflakes (dry) 250mL (26g) 23g 1 ½ Sugar frosted flakes (dry) 250mL (37g) 33g 2 Muesli 75mL (40g) 28g 2 Oatmeal porridge 175mL (173g) 17g 1 Grains Couscous, cooked 125mL (83g) 19g 1 Egg noodles, cooked 125mL (85g) 21g 1 ½ Pasta, cooked 125mL (74g) 21g 1 ½ Rice, white, cooked 125mL (83g) 24g 1 ½ Rice, brown, cooked 125mL (103g) 24g 1 ½

4 Savoury snacks Crackers, saltine 4 (12g) 9g 1 Pancakes, plain from mix 1 (40g) 11g 1 Peanuts 60mL (37g) 8g 1 Popcorn, air popped 250mL (8g) 7g 1 Potato chips, plain 1 small bag (43g) 21g 1 ½ Pretzels 10g 8g 1 Starchy vegetables Baked potato (with skin) 1 (173g) 37g 2 ½ Peas, frozen, boiled 125mL (85g) 12g 1 Potatoes (French fries) 20 (48g) 15g 1 Potatoes (mashed) 125mL (111g) 19g 1 Potatoes (boiled, with skin) 1 (150g) 30g 2 Corn, sweet, canned 125mL (111g) 22g 1 ½ Vegetables 4 Eggplant, boiled 125mL 5g 0 Broccoli, raw 125mL 3g 0 Carrots, cooked 125mL 6g ½ Cauliflower, cooked 125mL 3g 0 Celery, raw 2 stalks 2g 0 Cucumber, raw 4 slices 1g 0 Green beans 125mL 5g 0 Green pepper, cooked 125mL 3g 0 Lettuce, iceberg 250mL 2g 0 Mushrooms, cooked 125mL 2g 0 Tomatoes, raw 1 medium 5g 0 Vegetable soup 250mL 13g 1 Zucchini, cooked 125mL 4g 0

5 Fruit/Fruit juices Fruit (fresh) Apple 1 medium 19g 1 Apricots, dried 3 17g 1 Banana 1 medium 27g 2 Cherries, sweet 10 11g 1 Grapes 20 18g 1 Kiwifruit 1 11g 1 Mango ½ medium 18g 1 Melon, honeydew 125mL 7g ½ Nectarine 1 14g 1 Orange 1 medium 15g 1 Peach 1 medium 9g ½ Pear 1 medium 16g 1 Pineapple 125mL 11g 1 Plum 1 8g ½ Raspberries 125mL 8g ½ Strawberries 7 6g ½ Fruit juices Apple juice 125mL 15g 1 Cranberry juice 125mL 16g 1 Orange juice 125mL 13g 1 Milk/Yoghurt 5 Milk, whole, 3.3% M.F. 250mL 12g 1 Milk, skim 250mL 13g 1 Yogourt, vanilla or fruit, 1-2% M.F. 175mL 30g 2 Yogourt, plain, 1-2% M.F. 175mL 13g 1 Milkshake, vanilla 250mL 44g 3

6 Fast foods Chicken nuggets 6 (96g) 16g 1 Hamburger with bun + condiments 1 (215) 39g 2 ½ Hot dog with bun 1 (98g) 18g 1 Proteins (meat/meat substitutes) Meat Bacon 3 slices 0g 0 Beef 75g 0g 0 Chicken 75g 0g 0 Ham 75g 1g 0 Lamb 75g 0g 0 Sausages 1 (13g) 0g 0 Steak 75g 0g 0 Fish Fish, boiled/ steamed/baked 75g 0g 0 Fish, breaded 3 pieces (83g) 9g ½ Shrimp, boiled/steamed 6 medium (30g) 0g 0 Shrimp, breaded and fried 6 medium (66g) 8g ½ Meat substitutes Beans, baked 175mL 40g 2 ½ Cheese, cheddar 50g 1g 0 Egg 1 large 1g 0 Lentils, boiled 175mL 29g 2 Drinks Drink Non-alcoholic Coffee, brewed 250mL 0g 0 Soft drink, cola 250mL 28g 2 6

7 Drink Alcoholic Beer 1 bottle 10g ½ Red wine 125mL 2g 0 White wine 125mL 1g 0 Spirits (gin, rum, vodka, whisky) 50mL 0g 0 Sweets/Sugary foods Sweet snacks Brownie 1 (34g) 22g 1 ½ Chocolate bar (milk) 1 (50g) 30g 2 Chocolate chip cookie 2 (20g) 13g 1 Danish pastry, fruit 1 (71g) 34g 2 Granola bar 1 (28g) 19g 1 Honey 5mL (1 teaspoon) 6g ½ Jam 15mL (1 tablespoon) 14g 1 Marmalade 15mL (1 tablespoon) 13g 1 Vanilla ice cream 125mL 18g 1 Desserts Cheesecake 100g 26g 2 Fruit pie 125g 43g 3 Pudding, vanilla 99g 22g 1 ½ 7

8 Combination foods Macaroni casserole with beef Pizza with cheese (12 ) 250mL (263g) 32g 2 1/6 (84g) 25g 1 ½ Tomato soup 250mL 18g 1 Condiments Salad dressing, French 15mL (1 tablespoon) 2g 0 Salsa 15mL (1 tablespoon) 1g 0 Ketchup 15mL (1 tablespoon) 4g 0 Mayonnaise 15mL (1 tablespoon) 1g 0 Mustard 15mL (1 tablespoon) 1g 0 References 1. Health Canada. Nutrient Value of some Common s. Available at hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/ pdf/nutrition/nvscf-vnqau-eng.pdf. Accessed November Canadian Diabetes Association. Targets for Glycemic Control Available at , Bayer Inc. /TM Trademarks of Bayer HealthCare LLC, used under license by Bayer Inc. Bayer and Bayer Cross are registered trademarks of Bayer AG, used under license by Bayer Inc. For more information on insulin pump technology, call or visit 8

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