Carbohydrates
Your Body's Fuel
Fruits & Vegetables / Grains & Starches / Beans & Potatoes /
Milk / Sugar / Sweetened Beverages
Fruits : 1 serving = 15 g carbohydrate; Approx. 50-75 calories
1 cup melon or berries
1 small apple or pear
1 medium orange, nectarine or peach
½ medium grapefruit
½ cup canned fruit in juice (not syrup)
1/2 cup grapes
½ large or 1 small banana
3 prunes or dates
2 Tbsp dried fruit: raisins, cranberries, other
Vegetables: 1 serving = 5 g carbohydrate; Approx. 25-50 calories
1 cup raw broccoli, green beans, carrots, onions, cabbage, bell peppers, tomatoes, lettuce (all except designated starchy veggies)
1/2 cup cooked spaghetti squash
½ cup cooked (same as above)
½ cup tomato, beets
3 cups greens
Starchy Vegetables: Peas, potatoes, corn, beans
Count these the same as rice, pasta, and other starches:
½ cup mashed potatoes
½ small baked potato
½ cup soybeans (no shells)
½ cup corn or peas
1 cup winter squash: acorn, butternut
½ cup beans: black, pinto, black eyed peas, lentils, lima beans, kidney
½ cup Yam or sweet potato
Grains & Starches: 1 serving = 15 g carb; Approx. 80-120 cal
¼ cup cooked risotto, quinoa
1/3 cup cooked brown rice, couscous
½ cup cooked whole wheat pasta
1 average (1 oz) size sliced bread
½ English muffin
1 6” whole wheat or corn tortilla
1 small whole wheat roll
½ a large pita
¼ standard bagel
½ hamburger bun/hot dog bun
2 4” corn tortillas
Cereals – size varies depending on product:
Read Labels for <10 g sugar and > 3 g fiber
¾ cup Cheerios, Smart Start, Special K, Nature’s Path Flax Flakes
½ cup Fiber One, Shredded Wheat or All bran
½ cup cooked cream of wheat or oatmeal
1 packet instant oatmeal
Other- Servings vary, Read Labels:
2 graham cracker sheets
5 whole wheat crackers
4 whole wheat melba toast or Akmak crackers
3 cups air-popped popcorn
2 rice cakes
1 Kashi TLC granola bar
Sugar! 1 tsp - 4 grams of sugar (good to know when reading lables on cereal, beverages, etc)
Dairy Products: Vary Greatly depending on lactose and added sugar content:
1 cup milk or yogurt = 12 g carbohydrate
1 cup sweetened milk or yogurt = 20 g or more
