TABLE OF CONTENTS
Carbohydrate Counting
Insulin-to-Carbohydrate Ratio
Baby Food
Beverages
Bread and Baked Goods
Candy
Cereal
Cereal Bars
Chocolate
Combination Food
Condiments
Cookies
Crackers
Desserts
Fast Food
Frozen Desserts
Frozen Entrees
Fruit
Fruit Snacks
Grains, Barley, Rice & Corn Products
Granola Bars
Meat / Eggs
Milk & Milk Products
Nuts & Seeds
Pasta
Pizza
Potatoes
Pudding
Snack Foods
Soup
Vegetables
Carbohydrate and Fat Content of Common Baking Ingredients
How to Calculate the Amount of Carbohydrate in a Recipe
Label Reading is Where It’s At!
Metric Conversions
Index
Page #
1
2, 3
4, 5
5, 6
7
8
9, 10
10
10, 11
12
12, 13
13
13, 14
14
15
16
16, 17
17, 18
18
19
19
20
20
21
21
21
22
22, 23
23
24, 25
25
26
27
28
29
30, 31
This document has been prepared at the Diabetes Education Centre for Children & Adolescents in
Winnipeg, Manitoba by Nicole Aylward RD, CDE, Norma Van Walleghem RD, CDE, Carla Williams
GD and Kelly Watson.
This resource is intended to accompany formal education sessions. Some carbohydrate contents
may have been rounded to the nearest whole number or an estimated average of different brand
names.
Copyright © by Nicole Aylward and Norma Van Walleghem 2002
First edition - September 1998
Second edition - June 2002
Third edition - September 2005
Fourth edition – February 2009
1
CARBOHYDRATE COUNTING
Carbohydrate counting is the most precise and flexible way to measure and track the part of your
food that turns to blood glucose.
Food is made up of three main fuels: carbohydrate, fat, and protein.
Over 90% of digestible carbohydrates (sugar & starches) turn into glucose. This glucose raises
your blood glucose directly following a meal. Counting the grams of carbohydrate that you eat
allows you to measure the impact a meal will have on your blood glucose. Protein and fat do not
have as much of an impact on blood glucose levels as carbohydrate containing foods.
To keep your blood glucose in your target range after eating, the carbohydrates that you eat
must be balanced with insulin or exercise.
Carbohydrate counting is easy to learn and once you are good at it, it can add a lot of freedom to
your food choices, while still maintaining excellent blood glucose control.
FOODS THAT CONTAIN CARBOHYDRATE
cereals, breads and grains
pasta, rice and crackers
fruits and vegetables
yogurt and milk
honey, table sugar, syrup, candy, cookies, cakes
Carbohydrate counting begins as part of a fixed meal plan (a given quantity of carbohydrate is to
be consumed at each meal and snack). This plan is based on your usual intake.
DURING THIS PERIOD
1) Weigh and measure food portions to gain skill in estimating portion sizes.
2) Add up the exact number of grams of carbohydrate in each meal (food labels are a great tool
to help you do this).
3) Keep complete food/activity/blood glucose records.
These steps will help you to identify your insulin-to-carbohydrate ratio.
2
INSULIN-TO-CARBOHYDRATE RATIO
This is a unique, individual relationship between the grams of carbohydrate that you eat and the
number of units of rapid-acting insulin your body needs to absorb and utilize them.
Carbohydrate counting gives you a way to match your pre-meal bolus dose of rapid-acting insulin
to the actual amount of food you plan to eat. This precise ratio is found through trial and error by
reviewing food and blood sugar records. This ratio can change over time.
Note: Your ratio may vary from one meal to another, but you can ONLY use a ratio at meals
where you take rapid-acting insulin. For example, if you do not take rapid-acting insulin at lunch
(because lunch is covered by your morning dose of long-acting insulin), you should always try to
eat the same amount of carbohydrates at lunch.
To calculate your insulin-to-carbohydrate ratio, start by eating the same amount of carbohydrate
at each meal. Your insulin dose should be fine-tuned so that your pre-meal blood glucoses are
generally within your target range (_____ to _____ mmol/L).
1) Record the grams (g) of carbohydrate that you consistently eat at each meal.
Breakfast _____ g
*Lunch _____ g
Supper _____ g
2) Record the units of bolus rapid-acting insulin taken at each meal (u = units of rapid-acting
insulin).
Breakfast _____ u
*Lunch _____ u
Supper _____ u
3) Divide grams of carbohydrate eaten at each meal by the units of bolus rapid-acting insulin
taken at each meal.
grams of carbohydrates
= insulin-to-carbohydrate ratio
units of bolus rapid-acting insulin
Breakfast _____ g/u
*Lunch _____ g/u
Supper _____ g/u
*If using rapid-acting insulin at lunch; otherwise don’t calculate lunch but try to eat the same
amount of carbohydrate at lunch every day.
4) You may now want to experiment with the ratio you have calculated and vary the amount of
carbohydrate from what you would normally eat.
Divide the total grams of carbohydrates that you plan to eat by your calculated ratio to determine
the units of rapid-acting insulin you need to give:
grams of carbohydrate = units of rapid-acting insulin needed for the food eaten
insulin-to-carbohydrate ratio
Note this dose of rapid-acting insulin will only cover the carbohydrates eaten at a meal. It will not
decrease your blood glucose if you are above your target range at a meal time. A second dose
of rapid-acting insulin is required for this. This dose is called a correction dose. Talk to your
diabetes education team to help you calculate your correction dose.
3
Example:
For breakfast, you always eat 60 grams of carbohydrate and take 4 units of rapid-acting insulin.
a) Calculate your insulin-to-carbohydrate ratio for breakfast:
grams of carbohydrate =
units of rapid-acting insulin
60 g = 15 g/u
4u
This means that 1 unit of rapid-acting insulin covers 15 grams of carbohydrate at breakfast.
b) Sunday morning you decide to eat a big breakfast. If you plan to eat 90 grams of
carbohydrate (instead of your usual 60 grams), how many units of rapid-acting insulin do you
need to take to cover this breakfast?
grams of carbohydrate = 90 g =
insulin-to-carbohydrate Ratio
15 g/u
6u
This means you should take 6 units of rapid-acting insulin instead of your usual 4 units.
However, if your blood sugar before breakfast is greater than your target range, calculate and
add your correction dose to your carbohydrate dose.
4
BABY FOOD
Food Item
Alimentum
Enfalac - regular
Enfalac - lactose free
Isomil - regular
Nutramigen
Pregestimil
Prosobee
Similac - regular
Similac - lactose free
CEREAL
Cereal - barley (Gerber)
Cereal - rice (Gerber)
Cereal - rice with banana
(Gerber)
Cereal - oatmeal (Gerber)
Cereal - oatmeal with banana
(Gerber)
Cereal - mixed (Gerber)
1st FOODS
Applesauce (Gerber)
Pears (Gerber)
Bananas (Gerber)
Prunes (Gerber)
Peaches (Gerber)
Carrots (Gerber)
Potatoes (Gerber)
Green beans (Gerber)
Squash (Gerber)
Peas (Gerber)
Sweet potato (Gerber)
2nd FOODS
Jarred Cereals
Mixed with applesauce and
banana (Gerber)
Oatmeal and pear with cinnamon
(Gerber)
Oatmeal with applesauce and
banana (Gerber)
Rice with applesauce (Gerber)
Quantity
½
½
½
½
½
½
½
½
½
cup (4 oz)
cup (4 oz)
cup (4 oz)
cup (4 oz)
cup (4 oz)
cup (4 oz)
cup (4 oz)
cup (4 oz)
cup (4 oz)
Grams of
Carbohydrate
8.6g
8.6g
8.6g
8.75g
9.4g
8.6g
8.5g
9g
9g
Notes
Made as
Made as
Made as
Made as
Made as
Made as
Made as
Made as
Made as
per directions
per directions
per directions
per directions
per directions
per directions
per directions
per directions
per directions
4 tbsp
4 tbsp
4 tbsp
11g
12g
12g
Made as per directions
Made as per directions
Made as per directions
4 tbsp
4 tbsp
10g
11g
Made as per directions
Made as per directions
4 tbsp
11g
Made as per directions
1
1
1
1
1
1
1
1
1
1
1
jar
jar
jar
jar
jar
jar
jar
jar
jar
jar
jar
(71g)
(71g)
(71g)
(71g)
(71g)
(71g)
(71g)
(71g)
(71g)
(71g)
(71g)
9g
10g
17g
17g
7g
5g
8g
4g
5g
5g
10g
Serving
Serving
Serving
Serving
Serving
Serving
Serving
Serving
Serving
Serving
Serving
size =
size =
size =
size =
size =
size =
size =
size =
size =
size =
size =
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
2.5
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
or ¼ cup
or ¼ cup
or ¼ cup
or ¼ cup
or ¼ cup
or ¼ cup
or ¼ cup
or ¼ cup
or ¼ cup
or ¼ cup
or ¼ cup
1 jar (113g)
22g
Serving size = 4 oz or ½ cup
1 jar (113g)
20g
Serving size = 4 oz or ½ cup
1 jar (113g)
20g
Serving size = 4 oz or ½ cup
1 jar (113g)
24g
Serving size = 4 oz or ½ cup
5
BABY FOOD continued
Food Item
Fruit
Applesauce (Gerber)
Apple blueberry (Gerber)
Apple and cherries (Gerber)
Bananas (Gerber)
Peaches (Gerber)
Pears (Gerber)
Vegetables
Carrots (Gerber)
Creamed spinach (Gerber)
Green beans (Gerber)
Peas (Gerber)
Sweet potato (Gerber)
Sweet potato and corn (Gerber)
Garden vegetables (Gerber)
Mixed vegetables (Gerber)
Squash (Gerber)
Carrots & sweet potatoes (Gerber)
2nd FOODS
Chicken noodle (Gerber)
Turkey rice (Gerber)
Vegetable turkey (Gerber)
Vegetable chicken (Gerber)
Macaroni and cheese (Gerber)
Vegetable beef (Gerber)
Hearty chicken and rice (Gerber)
Juices
Apple (Gerber)
White grape (Gerber)
Pear (Gerber)
Orange (Gerber)
Quantity
Grams of
Carbohydrate
Notes
1
1
1
1
1
1
jar
jar
jar
jar
jar
jar
(113g)
(113g)
(113g)
(113g)
(113g)
(113g)
14g
14g
16g
25g
17g
20g
Serving
Serving
Serving
Serving
Serving
Serving
size =
size =
size =
size =
size =
size =
4
4
4
4
4
4
oz
oz
oz
oz
oz
oz
or
or
or
or
or
or
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
1
1
1
1
1
1
1
1
1
1
jar
jar
jar
jar
jar
jar
jar
jar
jar
jar
(113g)
(113g)
(113g)
(113g)
(113g)
(113g)
(113g)
(113g)
(113g)
(113g)
7g
8g
6g
9g
16g
17g
7g
9g
7g
7g
Serving
Serving
Serving
Serving
Serving
Serving
Serving
Serving
Serving
Serving
size
size
size
size
size
size
size
size
size
size
4
4
4
4
4
4
4
4
4
4
oz
oz
oz
oz
oz
oz
oz
oz
oz
oz
or
or
or
or
or
or
or
or
or
or
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
1 jar (113g)
1 jar (113g)
1 jar (113g)
1 jar (113g)
1 jar (113g)
1 jar (113g)
1 jar (113g)
126g
126g
126g
126g
11g
9g
10g
10g
10g
10g
11g
14g
10.5g
14g
13g
=
=
=
=
=
=
=
=
=
=
Serving size = 4 oz or ½ cup
Serving size = 4 oz or ½ cup
Serving size = 4 oz or ½ cup
Serving size = 4 oz or ½ cup
Serving size = 4 oz or ½ cup
Serving size = 4 oz or ½ cup
Serving size = 4 oz or ½ cup
Serving
Serving
Serving
Serving
size
size
size
size
=
=
=
=
4
4
4
4
oz
oz
oz
oz
or
or
or
or
½
½
½
½
cup
cup
cup
cup
BEVERAGES
Food Item
Carnation Instant Breakfast
Chocolate milk
Coffee/tea (plain)
Crystal Lite
Gatorade
Hot chocolate - lite
Hot chocolate - regular
Iced Cappuccino with milk (Tim Hortons)
Iced tea mixes
Kool-Aid Jammers 10 - sugar-free
Kool-Aid - regular
Kool-Aid - sugar free
Mineral water/sparkling water
Quantity
1 package
1 cup
--½ cup
591 ml
1 package
3 tbsp
10 oz
½ cup
1 package
(200ml)
½ cup
-----
Grams of
Carbohydrate
25–28g
25g
0g
0g
40g
6–8g
24g
32g
12g
2g
12g
0g
0g
Notes
Made with water
Made with water
Made as per instructions
Made with Splenda and
Ace-K
Made as per instructions
6
BEVERAGES continued
Food Item
Quantity
oz
oz
oz
oz
oz (small)
Grams of
Carbohydrate
50g
69g
100g
138g
1g
Slurpee (7-11)
Slurpee (7-11)
Slurpee (7-11)
Slurpee (7-11)
Sugar-free Slurpee (7-11)
16
22
32
44
14
Soft drink - diet/sugar-free
Soft drink - regular
Tang
Tonic water
Club soda/Soda water
--½ cup
½ cup
½ cup
---
0g
15g
17g
15g
0g
Apple juice - unsweetened
Clamato juice
Five Alive
½ cup
½ cup
½ cup
15g
13g
15g
Five Alive - lite
Grapefruit juice - pink
½ cup
½ cup
9.3g
15g
Lemonade - pink or regular
½ cup
15g
Ocean Spray cranberry juice
Ocean Spray cranberry juice - lite
Ocean Spray Cranberry Cocktails
Pineapple juice
Tomato juice
V8 Vegetable Cocktail
V8 Splash Tropical Blend
Grape juice (Welch’s)
½ cup
1 cup
½ cup
½ cup
1 cup
1 cup
½ cup
½ cup
22g
7.5g
22g
22g
15g
15g
22g
15g
Orange juice
Prune juice
½ cup
½ cup
13g
22g
Notes
Note a small sugar free
Slurpee. Has 7 grams of sor
(* sugar alcohol)
* Sugar alcohols are absorbed by the body and are broken down to glucose in the liver. The glucose from
sugar alcohols does not generally enter the blood stream and if it does, this does not happen right away.
It is for that reason that it is not recommended to match insulin to sugar alcohols. Consumption of sugar
alcohols may result in the following side effects: abdominal cramping, gas and diarrhea. This has been
noted for some people in the range of 10-20g. One more important thing to note is that this drink is not
calorie free but lower in calories than the regular slurpee (70 calories/14 fl oz compared to 140 calories/14 fl oz).
All foods are measured in calories. Eating too many calories will lead to weight gain. A common misconception
is that lower calorie foods are good and therefore I can have more. If one were to drink 2 sugar free slurpees,
they would end up consuming just as many calories as a regular slurpee.
355 ml can=35-45g carbs
FRUIT JUICES
Frozen, prepared with 4
cans of water
Frozen, prepared with 4
cans of water
Frozen, prepared with 4
cans of water
Frozen, prepared with 4
cans of water
7
BREAD & BAKED GOODS
Food Item
Bagel
Bagel
Bread - whole wheat, white, raisin
Bread crumbs
Bread stick- hard (Grissols)
Croissant
Donut - yeast
Donut - cake, plain
Donut - cake, glazed
Apple fritter
Timbits - yeast
Timbits - cake
English muffin
Hamburger/hot-dog bun
Large bun
Melba toast - rectangular
Melba toast - round
Pita bread - mini 3 ½”
Pita bread - small 6”
Pop tart/Toaster pastry
Small bun
Stuffing (Uncle Ben’s)
Taco – hard shell
Tortillas – flour 6”
Tortillas – flour 8”
Tea biscuit - 2½” diameter
Texas toast
Quantity
1 large
1 small
1 slice
¼ cup
2
1
1
1
1
1
1
1
1
1
1
4
7
1
1
1
1 each
1/3 cup
2
1
1
1
1 slice
Grams of
Carbohydrate
49g-75g
30g
15g
15g
15g
15g
30g
30g
40g
50g
10g
10g
30g
30g
30g
16g
15g
15g
30g
30g
15g
15g
15g
15g
21.5g
15g
30g
PANCAKES & WAFFLES
Eggo waffle
Eggo minis
Eggo french toast sticks
Eggo pancakes
Eggo Toaster Swirlz – cinnamon roll
minis
Pancake - 6” diameter
1
1
1
1
1
(set of 4)
slice
pancake
(set of 4)
15g
12g
18g
17g
21g
¼ cup batter
15g
Notes
Check label
Check label
9g fat
1 soft taco shell
8
CANDY
Food Item
Candy cane - small 3 ½”
Candy cane - regular
Caramels, plain or chocolate
Gummy Bears
Gummy Bears – sugar-free
Jelly beans
Jelly beans – sugar-free
Jolly Ranchers
Kerr’s candy – sugar-free
Licorice
Marshmallows - large
Marshmallows - mini
Sucker - small
Hard candy
Gum - sugar-free
Mints - sugar-free
Smarties
Quantity
1 each
1 each
1 each
10
--6 each
--1
--1 5” stick
3 each
¼ cup
1 each
2 each
----1 box
(56g)
Grams of
Carbohydrate
10g
20g
6g
15g
0g
15g
0g
5g
0g
10g
15g
10g
5g
10g
0g
0g
41g
Notes
Candy Carbohydrate Rule: There is 1
gram of carbohydrate for every gram of
hard candy. For example, if a sucker
weighs 20g (the weight is usually listed
on the front of the package) there are
20g of carbohydrate in the entire sucker.
For a package of candy:
• Find the weight of the entire
package (remember the weight is
also the grams of carbohydrate
for candy, since candy is entirely
carbohydrate.
• Divide the grams of
carbohydrates by the number of
candies in the package.
e.g. Package of lifesavers has about 11
pieces in a 25g package
25g (grams of CHO) = 2g / piece
11 pieces
Note for soft candy like ju-jubes and
gummy bears the amount of
carbohydrates is about 80% of the
weight. For example a bag of gummy
bears that weighs 50 grams would have
approximately 40 grams of carbohydrates
(50 x .80 = 40).
Sweet Tarts
Skittles (1 package – 61g)
9 each
¼ cup
15.5g
55g
* Check labels on sugar reduced products for sugar alcohols such as sorbitol, manitol,
etc. In sufficient quantities, these products may have a laxative effect.
9
CEREAL- grams of fiber have been subtracted from total grams of carbohydrates
All Bran (Kellogg’s)
Alpha Bits (Post)
½ cup
2/3 cup
Grams of
Carbohydrate
15g
16.6g
Bran – 100% (Post)
Bran Flakes (Post)
Captain Crunch (Quaker)
Cheerios - regular, multigrain
Cheerios - apple-cinnamon, frosted,
honey nut
Corn Bran (Quaker)
Corn Pops (Kellogg’s)
Corn Flakes (Kellogg’s)
Count Chocula (General Mills)
Crispix (Kellogg’s)
Fiber One (General Mills)
French Toast Crunch (General Mills)
Fruit Loops (Kellogg’s)
Frosted Flakes (Kellogg’s)
Frosted Flakes (Safeway Select)
Frosted Mini Wheats – regular and brown
sugar (Kellogg’s)
Fruit & Fiber (Post)
Fruit & Frosted O’s (Safeway Select)
Golden Grahams (General Mills)
Granola - all varieties (Quaker Harvest
Crunch)
Granola (Safeway Select Enlighten)
Granola – raisin bran (Nature’s Path)
Grape Nuts (Kellogg’s)
Honey Bunches of Oats (Post)
Honey Comb (Post)
Instant Oatmeal - apple & cinnamon
(Quaker)
Instant Oatmeal - blueberries & cream
(Quaker)
Instant Oatmeal - maple & brown sugar
(Quaker)
Instant Oatmeal - cinnamon graham
cookie (Quaker)
Instant Oatmeal - cinnamon spice
(Quaker)
Instant Oatmeal - cinnamon toast
(Quaker)
Instant Oatmeal - peaches & cream
(Quaker)
Instant Oatmeal - radical raspberry
(Quaker)
Instant Oatmeal - raisin & spice (Quaker)
Just Right (Kellogg’s)
Life (Quaker)
Lucky Charms (General Mills)
Mueslix (Kellogg’s)
Nestle Quick Cereal (General Mills)
½ cup
2/3 cup
½ cup
2/3 cup
½ cup
13g
16g
14g
15g
15g
2/3 cup
2/3 cup
2/3 cup
½ cup
2/3 cup
2/3 cup
2/3 cup
½ cup
½ cup
½ cup
1/3 cup
14g
17g
16.6g
13g
16.6g
14.1g
14g
12.5g
18g
18g
13g
½
½
½
¼
cup
cup
cup
cup
18g
17.8g
16g
15g
¼ cup
½ cup
¼ cup
½ cup
2/3 cup
1 package
16.5g
16.6g
15.7g
15.2g
13g
23g
1 package
25g
1 package
30g
1 package
27g
1 package
33g
1 package
25g
1 package
25g
1 package
26g
1 package
1/3 cup
2/3 cup
2/3 cup
1/3 cup
½ cup
29g
14.3g
16g
15g
13.2g
15g
Food Item
Quantity
Notes
With or without
marshmallows
Flavours vary check label
Flavours vary check label
Includes all flavours
Fat varies by flavour, check
label
* high fat choice
Includes all varieties
10
CEREALS continued
Food Item
1/3 cup
1/3 cup
1 1/3 cup
½ cup
1/2 cup
¾ cup
½ cup
Grams of
Carbohydrate
13.2g
18g
18g
18g
18g
15g
15.2g
1 biscuit
½ cup
1/3 cup
¾ cup
1/3 cup
½ cup
1 biscuit
1/3 cup
14g
18g
18g
15g
13g
13g
11.3g
13.3g
Quantity
Oat Squares (Quaker)
Oatmeal Crisp (General Mills)
Puffed Wheat (Quaker)
Raisin Bran (Generic)
Raisin Bran (Kellogg’s)
Rice Krispies (Kellogg’s)
Shredded Wheat & Bran (Nabisco)
Shredded Wheat (Nabisco)
- large biscuit
- spoon size
Shreddies (Post)
Special K (Kellogg’s)
Team (Nabisco)
Trix (General Mills)
Weetabix
Wheeties – Maple Frosted
Notes
CEREAL BARS
Food Item
Quantity
Kellogg’s Nutrigrain Bar – all flavours
Sunrype Fruit Bars
Safeway Select Cereal Bars
Pop Tart/Toaster Pastry
Kellogg’s Rice Krispie Squares
Golden Graham Treats
Quaker Snack Bars - cinnamon raisin
Quaker Snack Bars – oats, nuts and
honey
1 bar
1 bar
1 bar
1 each
1 each
1 each
1 each
2 bars
(30g)
Grams of
Carbohydrate
26.3g
21.7g
26g
30g
18g
17g
35g
22g
Notes
Check label
CHOCOLATE
Food Item
Advent Calendar
Aero
Astro
Burnt Almond
Butterfinger (Nestle)
Caramilk
Cerises
Choclairs (Cadbury)
Chocolate Bar - Halloween
size
Chocolate foil balls or eggs
Coconut
Coffee Crisp
Cookies & Cream (Hershey)
bar
Grams of
Carbohydrate
2g
28g
30g
bar
25.9g
bar
29g
32g
bar
34g
For example: If a chocolate bunny
weighs 100g (this information is usually
listed on the front of the package) there
are about 50g of CHO.
22g
8-12g
Weight of chocolate (100g) = 50g CHO
2
8-10g
29g
For a package of chocolate
• Figure out total grams of
carbohydrate for the entire
package
Divide by the number of pieces - this
will give you grams of carbohydrate per
piece.
Quantity
1 piece
1 bar
1 regular
(45g)
1 regular
(45g)
1 bar
1 regular
(54g)
1 regular
(45g)
1 bar
1 each
3-4
1 regular bar
(41g)
1 bar
1 bar
31g
24g
Notes
1 per day
CHOCOLATE CARBOHYDRATE
RULE:
There is about 1 gram of CHO for every
2 grams of chocolate (by weight).
11
CHOCOLATE continued
Food Item
Crème Egg
Crispy Crunch
Crunchie
Dairy Milk
Fruit and Nut
Glosette Peanuts
Glosette Raisins
Gold Mine
Hershey Kisses
Jersey Milk
Kit Kat
Kit Kat
M & M Mini Candies
Malted Milk
Mini Eggs
O Henry
Pep
Reese’s Peanut Butter
Cups
Skor
Sweet Marie
Turtles
Twix
Wunderbar
MINI BARS
Wunderbar
Caramilk
Caramilk
Crunchie
Crispy Crunch
Jersey Milk
Dairy Milk
Dairy Milk
bar
Grams of
Carbohydrate
27.6g
bar
30.7g
bar
31g
bar
28g
bar
28g
bar
22g
36g
29.3g
bar
11.5g
24g
bar
31g
7.8g
10g
35.6g
bar
32.0g
bar
32g
43g
Quantity
1 regular
(39g)
1 regular
(48g)
1 regular
(44g)
1 regular
(48g)
1 regular
(48g)
1 box
1 box
1 regular
(48g)
4 each
1 regular
(45g)
1 bar
1 section
20 each
1 regular
(48g)
1 regular
(43g)
1 bar
1 regular
(48g)
1 each
1 bar
1 regular bar
(60g)
1 turtle
1 cookie
1 regular bar
(48g)
Mini
Mini
Mini
Mini
Mini
Mini
Mini
Mini
(12g)
(12g)
(8g)
(11g)
(14g)
(14g)
(12g)
(7g)
9g
23g
32.6g
10g
18.5g
30g
6.3g
9.3g
5g
8g
9g
7.5g
7.1g
4.1g
Notes
12
COMBINATION FOOD
Food Item
Cabbage Rolls - 4”x1” diameter
Egg roll (Wong Wing Brand)
Pork and beans in tomato sauce
Sushi rice cooked
Fish wrapped sushi
Seaweed wrapped sushi
Average dipping sauce
Ginger vinegar dressing
Wasabi powder
Tempura shrimp
Chicken balls
Quantity
2-3
1 each
½ cup
1 tbsp
1 cup
1 roll
1 roll
2 tbsp
2 tbsp
1 tsp
1 large
1 ball
Grams of
Carbohydrate
15g
16.5g
21g
5g
82g
4g
4g
7g
5g
1g
5g
5g
Notes
Rice filled
CONDIMENTS
BBQ sauce
Bouillon/clear broth
Croutons (Brownberry Ovens)
Croutons (Grissol Three Bread)
Croutons (Safeway Select)
Flavourings & extracts
Garlic
Ginger
Gravy
Honey
2 tbsp
--2 tbsp
2 tbsp
2 tbsp
------1 tbsp
1 tbsp
Grams of
Carbohydrate
9-10g
0g
4g
2.5g
1.3g
0g
0g
0g
trace
15g
Jam (Smuckers – reg)
Jam (Smuckers – ultra light)
Jam – no added sugar (ED Smith)
1 tbsp
1 tbsp
1 tbsp
15g
5g
1.8g
Ketchup
Lemon/lime juice
Mayonnaise - regular
Mustard
Parsley
Peanut butter - light
Peanut butter – no added sugar
(Kraft)
Syrup - pancake
Syrup - no added sugar (ED Smith)
Kraft Dressing - three cheese
Kraft Dressing - creamy caesar
Kraft - creamy cucumber
Kraft - Catalina
Kraft - house Italian
Kraft - ultra low fat ranch
Kraft - ultra low fat creamy caesar
Kraft - ultra low fat honey dijon
Kraft - ultra low fat Catalina
Kraft - ultra low fat Italian
1 tbsp
--------1 tbsp
1 tbsp
5g
0g
0g
0g
0g
5g
2.3g
1
1
1
1
1
1
1
1
1
1
1
1
15g
2.3g
1.1g
0.6g
1.3g
3g
1.3g
4.2g
4.5g
4.3g
5.3g
1.5g
Food Item
Quantity
tbsp
tbsp
tbsp
tbsp
tbsp
tbsp
tbsp
tbsp
tbsp
tbsp
tbsp
tbsp
Notes
Includes all varieties
Includes all varieties
Includes all varieties
5 grams of fat per tbsp
Do not give to infants under 12
months
Note: Larger portions will
increase CHO content
A high fat choice
“light” means light in fat
Watch portion sizes
Read label
6g
6g
6g
6g
6g
fat
fat
fat
fat
fat
13
CONDIMENTS continued
Food Item
Uncle Ben’s - sweet & sour sauce
(stir fry sauce with crunchy
vegetables)
Uncle Ben’s - three cheese marinara
sauce
Uncle Ben’s - cacciatore sauce
Uncle Ben’s Country Kitchen Sauce
McDonalds - sweet & sour sauce
¼ cup
Grams of
Carbohydrate
19g
¼ cup
15g
Quantity
Notes
½ cup
13.5g
½ cup
12g
2 tbsp
12g
(32g)
Sauces - Please note that a general rule for sauces that are mostly sugar such as; honey, syrup, sweet
and sour 1 tbsp is approximately 15g of carbohydrates
Soya sauce
--0g
Spices
--0g
Vinegar
--0g
Worcestershire sauce
--0g
COOKIES
Food Item
Animal Crackers
Arrowroot - oval shape (Christie)
Chips Ahoy chocolate chip (Christie)
Cinnamon Snaps (Dare)
Digestive Cookie – round shape (Peak
Freans)
Dunkaroos
Fudgeo (Christie)
Graham wafers
McDonalds cookies - regular
Mini Chips Ahoy - rainbow chips
Mini Oreo
Newtons (Christie)
Oreo
Subway
Social tea biscuit
Teddy Grahams
Tim Horton’s
Viva Puff (McCormick’s)
Wagon Wheels (McCormick’s)
each
each
each
each
each
Grams of
Carbohydrate
15.5g
16.2g
9.7g
16.5g
15.6g
1 each
1 each
3 each
1 box
9 each
6 each
1 each
2 each
1 each
3 each
16 each
1 cookie
1 cookie
1 each
19g
9g
14.4g
49g
15.3g
14.4g
9.6g
15.3g
30g
16.2g
15.4g
18-25g
14g
24g
Quantity
6
3
1
3
2
Notes
Includes all varieties
9.8g each
Includes all varieties
CRACKERS
Food Item
Breton - regular (Dare)
Breton - light (Dare)
Cabaret (Dare)
Cheese Nips (Christie)
Goldfish Crackers (Pepperidge Farm)
Kraft Handi Snacks – apple dippers
Kraft Handi Snacks – cheese &
crackers
Quantity
6 each
5 each
5 each
25 each
40 each
1 package
1 package
Grams of
Carbohydrate
15.6g
15.5g
15.0g
15g
14.8g
13.2g
10.9g
Notes
14
CRACKERS continued
1 package
Grams of
Carbohydrate
11.7g
1 package
12.7g
1 package
13.4g
1 package
10.3g
1 package
18g
1 package
22.3g
4 toasts
35 each
12 each
10 each
7 each
11 each
3 each
16g
14.7g
15.6g
15g
15.4g
15.4g
15.3g
5 each
15 each
13 each
16g
15g
15.6g
Food Item
Kraft Handi Snacks - cheese & bread
sticks
Kraft Handi Snacks - peanut butter &
crackers
Kraft Handi Snacks - peanut butter &
graham sticks
Kraft Handi Snacks - pizza cheese &
crackers
Kraft Handi Snacks - strawberry &
oatmeal sticks
Kraft Handi-Snacks - waffle cookies &
cherry dip
Melba toast - plain
Ritz Bits - cheddar flavour
Ritz Bits - sandwiches with cheese
Sociables (Christie)
Soda crackers (Christie)
Sour Cream & Chives (Christie)
Stoned Wheat Thins - low in fat (Red
Oval Farms)
Triscuits (Christie)
Vegetable Thins (Christie)
Wheat Thins (Christie)
Quantity
Notes
DESSERTS
Food Item
Cake - angel food cake
Cake - double layer cake made from
mix (no icing)
Icing
Cupcake - plain
Doughnut - cake
Doughnut - cake glazed
Doughnut - yeast (bought)
Doughnut - hole
Éclair - chocolate covered with
custard (bought)
Jell-O - light
Jell-O - regular
Pie - pumpkin (bought)
Pie - 2 crust fruit pie (bought)
Strawberry shortcake cup - 3”
(bought) small
Quantity
1/12 cake
commercial or
mix
1/12 cake
Grams of
Carbohydrate
31g
Betty Crocker
35g
Duncan Hines
1 tbsp
1 each
12g
15g
1
1
1
1
1
each
each
each
each
each
25g
35g
30g
5g
30g
--¼ cup
1/12 slice
1/8 slice
1 each
0g
10g
14.5g
35-40g
15g
Notes
* Made from cake mix that
yields 24 cupcakes.
25g fat
Prepared pre package
Sold in packs of six
15
FAST FOOD - most fast food restaurants will have nutritional information available UPON REQUEST
Food Item
Burger King - cheeseburger
Burger King - chicken sandwich
Burger King - double Whopper
Burger King - Whopper
Burger King - Whopper junior
Kentucky Fried Chicken - breast
Kentucky Fried Chicken - drumstick
Kentucky Fried Chicken - thigh
Kentucky Fried Chicken - wing
McDonald’s - Big Extra
McDonald’s - cheeseburger
McDonald’s - chicken McGrill
McDonald’s - chicken McNuggets
McDonald’s - chicken McNuggets
McDonald’s - chicken selects
McDonald’s french fries - large
McDonald’s french fries - regular
McDonald’s french fries - small
McDonald’s french fries - super size
McDonald’s grilled cheese sandwich
McDonald’s hamburger
McDonald’s hashbrowns
McDonald’s - Quarter Pounder
McDonald’s - Big Mac
McDonald’s sauces - BBQ
McDonald’s sauces - honey
McDonald’s sauces - hot mustard
McDonald’s sauces - sweet n’ sour
Subway - 6” sub
Subway - deli sandwich
Quantity
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
4 each
6 each
3 piece
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 each
1 pkg
1 pkg
1 pkg
1 pkg
1 each
1 each
Grams of
Carbohydrate
27g
54g
46g
47g
28g
17g
4g
6g
5g
52g
35g
34g
13g
20g
28g
68g
57g
26g
77g
30g
35g
15g
37g
45g
11g
12g
9g
11g
approx 40g
30g
Notes
19g fat
43g fat
59g fat
40g fat
24g fat
24g fat
9g fat
18g fat
10g fat
46g fat
13g fat
13g fat
11g fat
17g fat
20g fat
26g fat
22g fat
10g fat
29g fat
10g fat
9g fat
9g fat
21g fat
32g fat
Check in-store labels
16
FROZEN DESSERTS
Food Item
Chocolate sundae (Dairy Queen)
Blizzard - chocolate chip cookie
dough
Banana split (Dairy Queen)
Buster Bar (Dairy Queen)
Dilly Bar (Dairy Queen)
Dippin’ Dots - regular flavors
Dippin’ Dots - no sugar added
Frozen yogurt (Lucerne)
Fudgsicle Brand - 1% light revello
Fudgsicle Brand- 1% light fudgsicle
Peanut Buster Parfait (Dairy Queen)
Ice cream
McFlurry
Wafer cone
Sugar cone
Regular cone
Waffle cone - small
Waffle cone - large
Mr. Freezie - 150 ml
Mr. Freezie - 20 ml
No sugar added ice cream
(Lucerne)
Popsicle - diet
Popsicle - homemade
Popsicle - regular
Shake - regular (McDonalds)
Triple thick milkshake (McDonalds)
Sherbet
Soy frozen dessert (Lucerne)
1 small
small
Grams of
Carbohydrate
51g
99g
1 each
1 each
1 small
½ cup
½ cup
½ cup
96g
41g
20g
22g
14–17g
21g
1 each
1 each
1 each
½ cup
12 oz
1 each
1 each
1 each
1 each
1 each
1 large
1 small
½ cup
13g
7g
96g
15-20g
88-96g
20g
40g
15g
60g
100g
22.5g
3g
8.6g
Quantity
----½
1 each
1 regular
½ cup
½ cup
0g
0g
10g
60g
105g
31g
27g
Notes
Includes all flavours
*has less fat than regular ice
cream
Check label
16-20 grams of fat
Use sugar-free drink
FROZEN ENTREES
Food Item
Stuffed potato frozen (Safeway
Select)
Veal cannelloni (Safeway Select)
Cheese cannelloni (Safeway Select)
(907g size)
Chicken pot pie (Safeway Select)
(907g size)
Beef shepard’s pie (Safeway Select)
(907g size)
Meat lasagna (Safeway Select)
(907g size)
Vegetable lasagna (Safeway Select)
(907g size)
Perogies - all varieties (Cheemo)
Individual frozen pies - chicken
(Safeway Select)
Quantity
1 potato
Grams of
Carbohydrate
35g
1 each
1 each
29g
38g
¼ of pie
33g
¼ of pie
11g
¼ of
lasagna
¼ of
lasagna
1 each
1 pie
29g
27g
10g
50g
Notes
17
FROZEN ENTREES continued
- turkey
1 pie
Grams of
Carbohydrate
44g
- beef
1 pie
43g
- chicken
1 pie
42g
- beef
1 pie
45g
- turkey
1 pie
42g
Food Item
Individual frozen pies
(Safeway Select)
Individual frozen pies
(Safeway Select)
Individual frozen pies
(Swanson)
Individual frozen pies
(Swanson)
Individual frozen pies
(Swanson)
Quantity
Notes
FRUIT
The amount of naturally occurring sugar in fruit will depend on the size of the fruit, variety
(Delicious vs. McIntosh) and ripeness.
• Be consistent in portion size.
• Choose whole fresh fruit and eat the skin.
• Choose canned “unsweetened” fruit.
Food Item
Apple
Apple sauce - unsweetened
Apricot
Avocado
Banana
Berries - blueberries
Cantaloupe
Cherries
Cranberries - raw
Dates
Fruit Cocktail - canned in
natural juice
Grapes
Honeydew melon
Kiwi
Lemon
Lime
Mandarin orange
Mandarin oranges - in light
syrup
Mango - sliced
Nectarine
Orange
Peach
Peaches - canned in natural
juice
1 small
½ cup
3 each
½ cup
½ 6” piece
¾ cup
1 cup cubed
15 each
½ cup
2 small
½ cup
Grams of
Carbohydrate
15g
15g
15g
14g
15g
15g
15g
15g
15g
15g
15g
Includes 2 tbsp liquid
15
1 cup cubed
2 small
----2 small
½ cup
15g
15g
15g
0g
0g
15g
15g
Includes 2 tbsp liquid
½ fruit
1 medium
1 medium
1 medium
OR ½ cup
sliced
½ cup
15g
15g
15g
15g
Quantity
15g
Notes
Includes 1 tbsp liquid
18
FRUIT continued
Food Item
Quantity
Pear
Pear - canned in natural juice
Pineapple – canned in natural
juice
1 medium
½ cup
4 slices OR
½ cup diced
or crushed
½
2 small
3 tbsp
1 cup
1 cup OR
1 wedge
(310g
weight)
Pomegranate
Plums
Raisins
Strawberries/raspberries
Watermelon
Grams of
Carbohydrate
15g
15g
15g
15g
15g
15g
15g
15g
Notes
Includes 1 tbsp liquid
Fresh or frozen
FRUIT SNACKS
Food Item
Quantity
Fruit by the Foot (Betty Crocker)
Fruit Cup - apple & cinnamon
(Motts)
Fruit Cup - original apple (Motts)
Fruit Cup – raspberry (Motts)
Fruit Cup - strawberry apple
(Motts)
Fruit Cup - unsweetened apple
Fruit Gels (Del Monte)
Fruit Gushers (Betty Crocker)
Fruit Leather (Sunrype)
Fruit Pouches (Safeway Select)
Fruit Rollups (Betty Crocker)
Fruit To Go
1 package
1 package
Grams of
Carbohydrate
17g
23g
1 package
1 package
1 package
21g
22g
21g
1
1
1
1
1
1
1
10g
24g
20g
15g
21g
12g
12g
package
package
package
package
pouch
package
package
Notes
19
GRAINS, BARLEY, RICE & CORN PRODUCTS
Food Item
Quantity
Grams of
Carbohydrate
19g
7g
53g
15g
15g
Barley - cooked
Barley - dry
Cornmeal
Couscous
Rice - white or brown (cooked)
½ cup
2 tbsp
½ cup
½ cup
1/3 cup
Rice-a-Roni
Taco - hard shell
Tortillas - flour 8”
Tortillas - flour 6”
Instant cup of rice - chicken veg.
rice prepared (Knorr)
Instant cup of rice - Mexican rice
prepared (Knorr)
1/3 cup
2
1
1
1 package
40g
15g
21.5g
15g
58g
1 package
42g
Notes
Cooked
1 cup uncooked converted
rice = 3 cups cooked (135g
CHO)
GRANOLA BARS - Depending on the brand, can be high in added sugar and fat.
Food Item
Sun-Rype - French vanilla coffee
bar
Sun-Rype - cappuccino coffee
bar
Sun-Rype - yogurt dipped mixed
fruit bar
Sun-Rype - yogurt dipped apple
cinnamon bar
Sun-Rype - chocolaty dipped
chocolate chip Bar
Quaker - chocolate chip dipp
Quaker - chocolate fudge dipp
Quaker - caramel nut dipp
Quaker - chewy s’mores
Quaker - chewy apple berry
Quaker - chewy oatmeal raisin
cookie
Quaker - low fat apple &
cinnamon
Quaker - low fat banana nut
Quaker - low fat chocolate chunk
Stone Hedge - chocolate fudge
chocolate chip
Stone Hedge - peanut butter &
chocolate chip
Stone Hedge - raisin & almond
Stone Hedge - chocolate chip
Stone Hedge - graham
marshmallow & chocolate chip
Nature Valley - peanut butter
Nature Valley - roasted almond
Nature Valley - oats’n honey
1 bar
Grams of
Carbohydrate
15g
1 bar
15g
1 bar
20g
1 bar
20g
1 bar
20g
Quantity
1
1
1
1
1
1
bar
bar
bar
bar
bar
bar
Notes
13.2g
14g
22g
19.2g
20g
20g
1 bar
20g
1 bar
1 bar
1 bar
19g
20g
20.8g
1 bar
18.8g
1 bar
1 bar
1 bar
19.8g
19.8g
19.8g
1 bar
1 bar
1 bar
13.2g
14.3g
14.7g
The quantity for all
flavours is one bar- ½ of
package.
20
MEAT / EGGS
Some of the food items in this section will not dump sugar into the blood, however they contain
high amounts of fat and can lead to weight gain.
• Choose leaner cuts of meat.
• Trim off any visible fat.
• Avoid frying foods, try baking, broiling and barbecuing more often.
Food Item
Quantity
Bacon
Chicken fingers (M & M)
Chicken nuggets (Lucerne)
Chicken strips (Lucerne)
Eggs
Deli meats
Beef, pork, poultry, fish
Meatloaf
Battered fish - Tempura
Fish cakes (Lucerne)
Fish fries (Lucerne)
Fish sticks (Lucerne)
1 strip
2 each
4 pieces
3-4 strips
1
1 slice
----2 each
2 each
3-4 each
4 each
Grams of
Carbohydrate
0g
17g
15g
13-18g
0g
0g
0g
0g
16g
20g
13.5g
15g
Notes
5g fat
5g fat
3-8g fat per slice
MILK & MILK PRODUCTS
Food Items
Quantity
Cheese - any kind
Cottage cheese
Cream - Cool Whip
Cream - Cool Whip Lite
Cream - sour cream
Eggnog - commercial
Hot chocolate – Lite
Milk - white - skim, 1%, 2%, homo
Milk - chocolate
Brown Cow chocolate syrup
Milk - evaporated canned
McDonald’s - vanilla triple
McDonald’s - vanilla triple
McDonald’s - vanilla triple
McDonald’s - vanilla triple
Milk - powdered regular
Yogurt (Lucerne Diet)
Yogurt tube
Danimals Dunkables
Danimals yogurt
Danimals XL
Dannon fruit bottom
Yoplait original
Yoplait light
Danone Silhouette
milkshake
milkshake
milkshake
milkshake
----2 tbsp
2-3 tbsp
2-3 tbsp
½ cup
4 heaping
tsp
1 cup
1 cup
1 tbsp
4 tbsp
(60ml)
12 oz
16 oz
21 oz
32 oz
2 tbsp
175g
container
1 tube
3.1 fl oz
113g
containers
5.75 oz
6 oz
6 oz
6 oz
113g
Grams of
Carbohydrate
0g
0g
<3g
5g
0g
15.5g
6.8g
Notes
5g fat
made with water
13g
25g
15g
6g
72g
96g
128g
193g
6g
12g
10g fat
13g fat
18g fat
26g fat
Mixed with ½ cup water
Check label
12g
16g
19g
29g
26g
33g
19g
10g
Made with aspartame
NUTS & SEEDS - All values have the grams of fiber subtracted from the grams of CHO.
Food Item
Almonds
Cashews
Peanuts - shelled, all types
Pecans
Pistachios - shelled
Pumpkin seeds
Sesame seeds
Sunflower seeds - shelled
Sunflower seeds - in shell
Walnuts - chopped
Quantity
¼
¼
¼
¼
¼
¼
¼
¼
¼
¼
cup
cup
cup
cup
cup
cup
cup
cup
cup
cup
Grams of
Carbohydrate
3g
4g
5g
3g
7g
0.5g
5g
2.1g
1.2g
4.5g
21
Grams of Fat
20g fat
17g fat
19g fat
19g fat
18g fat
26g fat
19g fat
20g fat
11.2g fat
20g fat
PASTA
Alphagetti (Libby’s)
½ cup
Grams of
Carbohydrate
16g
Chow mein noodles - dry
Cooked plain pasta
Hamburger Helper
(Betty Crocker)
Knorr Instant Cup of Pasta
Kraft Dinner - white cheddar
½ cup
½ cup
¼ cup
15g
15g
14-17g
1 package
¼ cup
37-41g
15g
Lasagna noodle
Lipton Noodles & Sauce
Noodles/macaroni/spaghetti
(cooked)
Mr. Noodles
1 noodle
¼ cup
½ cup
13-16g
13g
15g
Food Item
Spaghetti sauce
Quantity
1 package
1 bowl (100g)
1 cup
¾ cup
Notes
This can be applied to any
canned pasta
Prepared as per instructions
Check label
Prepared as per instructions
with milk
Check label
Prepared as per instructions
48g
62g
30g
15g
PIZZA
Food Item
Frozen Deep ‘n Delicious pizza
(McCain)
Frozen mini pizza (Pillsbury)
Pizza Hut pizza - stuffed crust,
hand tossed or pan
Pizza Hut pizza - thin crust
Pizza Hut - personal pan pizza
Pizza pocket (McCain)
Pizza pop (Pillsbury)
Quantity
1 mini
pizza
1 mini
pizza
1 piece
(1/8 of a
12”)
1 piece
(1/8 of a
12”)
1
1
1
Grams of
Carbohydrate
25g
Notes
27g
45g
30g
110g
28g
28g
27g fat
12g fat
12g fat
22
POTATOES
Food Item
Idahoan potatoes – au gratin
(prepared as per instructions)
Idahoan potatoes - scalloped
(prepared as per instructions)
Lipton potatoes - scalloped
(prepared as per instructions)
Lipton potatoes – roasted garlic &
chives (prepared as per
instructions
Lipton potatoes – cheddar bacon
(prepared as per instructions)
Potato - french fries, large frozen
McDonald’s french fries - small
McDonald’s french fries - regular
McDonald’s french fries - large
McDonald’s french fries - super size
Potato - mashed
Potato - salad
Potato - Tater Gems (Carnation)
Potato - baked or boiled
Potato - hashbrowns
½ cup
Grams of
Carbohydrate
22g
As per directions
¼ cup
15.5g
As per directions
½ cup
23g
As per directions
1/3 cup
16g
As per directions
1/3 cup
17g
As per directions
10 each
1 small
1 regular
1 large
1 super size
½ cup
½ cup
5 each
½ medium
½ cup
15g
26g
57g
68g
77g
15g
15g
15g
15g
15g
Quantity
Notes
10g
22g
26g
29g
fat
fat
fat
fat
PUDDING
Food Item
Pudding - instant, regular
Pudding - low calorie pudding
mix made with milk
Pudding - classic butterscotch
(Magic Moments)
Pudding - banana cream (Magic
Moments)
Pudding- Belgian chocolate
(Magic Moments)
Pudding - creamy tapioca (Magic
Moments)
Pudding - French vanilla (Magic
Moments)
Pudding - old fashioned rice
(Magic Moments)
Pudding - Swiss milk chocolate
(Magic Moments)
Pudding - ultra low fat classic
butterscotch (Magic Moments)
Pudding - ultra low fat French
vanilla (Magic Moments)
Pudding - ultra low fat Swiss milk
chocolate (Magic Moments)
Pudding - butterscotch (Safeway
Select)
Pudding - chocolate (Safeway
Select)
Quantity
¼ cup
¼ cup
1 pkg
(142g)
1 pkg
(142g)
1 pkg
(142g)
1 pkg
(142g)
1 pkg
(142g)
1 pkg
(142g)
1 pkg
(99g)
1 pkg
(99g)
1 pkg
(99g)
1 pkg
(99g)
1 individual
serving
1 individual
serving
Grams of
Carbohydrate
15g
12g
31g
30g
33g
28g
31g
25g
23g
21g
23g
24g
22g
29g
Notes
Made with milk
For each flavour, the serving
size is one package.
However, the weight of each
package may vary from
flavour to flavour.
Please read the label
carefully!!
23
PUDDING continued
Food Item
Quantity
Pudding - lite chocolate (Safeway
Select)
Pudding - lite vanilla (Safeway
Select)
Pudding - rice (Safeway Select)
1 individual
serving
1 individual
serving
1 individual
serving
1 individual
serving
1 individual
serving
Pudding - tapioca (Safeway
Select)
Pudding - vanilla (Safeway
Select)
Grams of
Carbohydrate
23g
Notes
23g
28g
25g
31g
SNACK FOODS
Cheese Puffs - soft (Cheezies)
Cheese Twists - hard/crunchy
La Cocina tortilla chips
Lay’s baked potato chips - all
varieties
Lay’s potato chips - all varieties
Mexicasa tortilla chips
Old Dutch Arribba tortilla chips –
all flavours
Popcorn - miicrowave or hot air
Popcorn - movie theatre – small
30 each
30 each
16 chips
8 chips
Grams of
Carbohydrate
15g
15g
14.7g
14g
15 chips
12 chips
14 chips
15g
15.2g
15.2g
3 cups
~7 cups
15g
30g
Popcorn - movie theatre medium
Popcorn - movie theatre - large
~16 cups
70g
~20 cups
90g
Food Item
Popcorn twists
Popcorn cakes/rice cakes - large
Pretzels - large twists
Pretzels - small twists
Pretzel sticks - generic
Pretzel sticks (Old Dutch)
Safeway Select tortilla chips white & yellow corn
Tostitos baked tortilla chips
Tostitos bite-size tortilla chips
Tostitos tortilla chips
Quantity
1 cup
1 each
4 each
13 each
30 each
20 each
8 chips
15g
8–10g
15g
15g
15.6g
14.7g
16g
6 chips
13 chips
6 chips
19g
15.6g
16g
Notes
Check the label. Most snack
foods are a high fat choice.
Plain = 27g fat
With butter = 47g fat
Plain = 60g fat
With butter = 90g fat
Plain = 76g fat
With butter = 116g fat
Check label
24
SOUP
Food Item
Beef vegetable (Campbell’s)
(prepared as per instructions)
Broccoli & cheese (Campbell’s)
(prepared as per instructions)
Chicken noodle (Campbell’s
)(prepared as per instructions)
Chicken noodle (Lipton)
(prepared as per instructions)
Chicken rice (Campbell’s)
(prepared as per instructions)
Chunky chicken noodle
(Campbell’s) (prepared as per
instructions)
Chunky chicken vegetable
(Campbell’s) (prepared as per
instructions)
Consume
Country bean - cup of soup
(Knorr)
Country chicken (Lipton Soup
Works) (prepared as per
instructions)
Cream of chicken (Lipton Soup
Works) (prepared as per
instructions)
Cream of mushroom (Lipton
Soup Works) (prepared as per
instructions)
Cream of mushroom - canned
made with milk
Cream of mushroom - canned
made with water
Cream of potato (Campbell’s)
Garden vegetable (Lipton Soup
Works) (prepared as per
instructions)
Hearty vegetable chicken - cup of
soup (Knorr)
Hearty vegetable (Lipton Soup
Works) (prepared as per
instructions)
Minestrone (Lipton Soup Works)
(prepared as per instructions)
Onion - dry mix (Lipton)
Potato & leek – instant cup of
soup homestyle (Knorr)
Tomato - Italian (Campbell’s)
Tomato - fiesta (Campbell’s)
Tomato - canned made with milk
Tomato - canned made with
water
Vegetable (Campbell’s)
1 cup
Grams of
Carbohydrate
11g
1 cup
10g
1 cup
8g
Divide the portions equally
1 cup
14g
Make sure that there are ~ ½
cup of noodles
1 cup
9g
1 cup
15g
Make sure that each bowl has
at least ½ cup of solid food
1 cup
14g
Make sure that each bowl has
at least ½ cup of solid food
--1 pkg
0g
27g
1 cup
16g
1 cup
18.5g
1 cup
19.5
1 cup
19g
1 cup
13g
1 cup
1 cup
16g
19g
1 pkg
21g
1 cup
19g
1 cup
27g
--1 pkg
0g
25g
1
1
1
1
cup
cup
cup
cup
23g
13g
24g
18g
1 cup
10g
Quantity
Notes
25
SOUP continued
Food Item
Vegetable beef broth - instant
cup of soup (Knorr)
Vegetable - California style
(Campbell’s Healthy Request)
Vegetable - hearty with pasta
(Campbell’s)
Vegetable - vegetarian
(Campbell’s)
1 pkg
Grams of
Carbohydrate
25g
1 cup
10g
1 cup
18g
1 cup
14g
Quantity
Notes
VEGETABLES
Food Item
Asparagus
Bamboo shoots
Beans - green, yellow, wax
Bean sprouts
Bok choy
Broccoli
Brussel sprouts
Cabbage
Cauliflower
Caesar salad with dressing
Celery
Cucumber
Lettuce
Mushrooms
Onions
Pea pods
Peppers - green, red, yellow
Pickles - dill
Radish
Salad with dressing
Tomato – fresh, raw
Vegetable dip
Zucchini
Carrots
Corn
Corn on the cob
Cream corn
Mixed vegetables
Peas
Pickles - gherkin
Pickles - sweet mix
Tomatoes - canned
Tomato paste
Tomato sauce
Turnip
Water chestnuts
Quantity
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
--1 cup
1 cup
1 cup
2 tbsp
1 cup
½ cup
½ cup
1 each
½ cup
½ cup
1 cup
2 small
3 approx
1½ cup
6 tbsp
¼ cup
1 cup
6 each
Grams of
Carbohydrate
0g
0g
0g
0g
0g
0g
0g
0g
0g
0g
0g
0g
0g
0g
0g
trace
0g
0g
0g
0g
trace
trace
0g
5g
15g
15g
15g
15g
15g
10g
10g
15g
15g
15g
15g
15g
Notes
Very large portions of “free
foods” or in combination of
many “free foods” will increase
the carbohydrate intake.
5g fat
Small 6” (or ½ medium cob.)
26
CARBOHYDRATE AND FAT CONTENT OF COMMON BAKING INGREDIENTS
Ingredient
Butter/margarine/shortening/lard/
Oil
Bran - natural raw
Bran - oat
Bisquick mix
Chocolate - bitter
Chocolate - semi-sweet
Chocolate chips - semi-sweet
Chocolate wafer
Cocoa powder
Coconut - shredded, unsweetened,
dry
Corn starch
Corn syrup
Cream cheese - light
Cream cheese - regular
Flour - all purpose
Flour - whole wheat
Graham wafer crumbs
Honey
Marshmallows - large
Marshmallows - mini
Milk - homogenized, 2%, 1%, skim
Milk - evaporated
Milk - sweetened condensed
Molasses
Oats - rolled, dry
Skim milk powder
Sour cream - no fat
Sour cream - regular
Sugar - brown, not packed
Sugar - brown, packed
Sugar - icing
Sugar - white
Whipping cream
Yogurt - plain
125ml (½ cup)
Grams of
Carbohydrate
0g
Grams of
Fat
100g
125ml (½ cup)
125ml (½ cup)
250ml (1 cup)
1 square (30g)
1 square (30g)
250ml (1 cup)
5
2 tbsp
1/3 cup
17.5g
24g
76g
8g
16g
104g
21g
5.5g
7g
.5g
4.5g
36g
15g
10g
48g
4g
--8g
15ml (1 tbsp)
15ml (1 tbsp)
250g (8 oz) pkg
250g (8 oz) pkg
250ml (1 cup)
7.2g
15g
14g
6g
85-99g
250ml (1 cup)
125ml (½ cup)
15ml (1 tbsp)
1
1 cup packed
125ml (½ cup)
125ml (½ cup)
250ml (1 cup)
125ml (½ cup)
250ml (1 cup)
125ml (½ cup)
125ml (½ cup)
125ml (½ cup)
250ml (1 cup)
250ml (1 cup)
125mll (½ cup)
250ml (1 cup)
125ml (½ cup)
125ml (½ cup)
87-98g
80g
15g
4.8g
37g
6g
12g
176g
96g
44g
18g
12g
6g
139g
224g
110g
200g
4g
6g
Serving Size
----38g
76g
Check labelvaries from
brand to brand
.5g
4g
------varies
varies
28g
--6g
----22g
--------44g
varies
27
HOW TO CALCULATE THE AMOUNT OF CARBOHYDRATE IN A RECIPE
Steps:
1. Add up the total amount of carbohydrate in grams in the entire recipe.
2. Divide the total number of carbohydrates by the number of servings.
Dad’s Oatmeal Cookies
Ingredients
1 cup packed brown sugar
1 cup white sugar
1 tsp vanilla
2 cups flour
2 eggs
1 cup margarine
½ tsp baking soda
½ tsp salt
2 cups oats
1 cup coconut
TOTAL
Grams of Carbohydrate
224g
200g
--168g
--------104g
45g
741 grams
*** Remember to divide the total number of carbohydrates for the entire recipe by the number
of cookies.
eg. 741 grams / 6 dozen cookies (72) = 10g of CHO per cookie
Helpful Tips:
1. To help keep all the cookies the same size (therefore having the same amount of
carbohydrates), use a scoop to measure out cookies.
2. Don’t forget to count all of the cookies before they disappear!
28
LABEL READING IS WHERE IT’S AT!
For carbohydrate counting purposes, the serving size and total carbohydrate are all you
need to know!
Nutrition Facts
Per 125 mL (87g)
AMOUNT
% Daily Value
Calories
80
1%
Fat
Saturated Fat
+Trans
0.5g
0g
0g
0%
Cholesterol
0mg
0%
Sodium
0mg
6%
Carbohydrate
Fiber
Sugars
18g
5.6g
2g
8%
Protein
Vitamin A
Vitamin C
Calcium
Iron
3g
2%
10%
0%
2%
SERVING SIZE
All of the information on the label is based on this serving size.
TOTAL CARBOHYDRATE
This shows the total grams of carbohydrate in one serving. The carbohydrate from dietary fiber,
sugar and starch is included.
DO YOU KNOW THE FIBER RULE?
Some of the fiber we eat does not affect the blood sugar.
RULE: If there are more than 5 grams of fiber, subtract the amount of fiber from the total
amount of carbohydrates.
EXAMPLE: The food label above contains 18 grams of carbohydrate per serving and 5.6 g of
fiber. Using the fiber rule 18 – 5.6 = 12.4 g carbohydrate/serving. You would count 12 g of
carbohydrate for this cereal.
SUGAR SUBSTITUTES
If sugar alcohols, mannitol, sorbitol, xylitol or polydextrose are listed on the label, subtract
their amount from the total carbohydrates.
EXAMPLE: 1 serving of Sweet ‘n Low candies contain 33g carbohydrate and 33g sugar alcohols.
Because 33 – 33=0, you would count 0 carbohydrates for the candy.
29
METRIC CONVERSIONS
•
1 cup = 250 ml or 8 ounces
•
½ cup = 125 ml or 4 ounces
•
¼ cup = 63 ml or 2 ounces
•
1/3 cup = 83 ml or 2½ ounces
•
1 teaspoon (tsp) = 5 ml
•
1 Tablespoon (tbsp) = 15 ml
•
1 litre = 1000 ml
•
1 pint = 2 cups or 500 ml or 16 ounces
•
1 ounce = 30 ml or 2 tablespoons
30
INDEX
A
Almonds, 21
Animal Crackers, 13
B
Baby food, 4, 5
Bacon, 20
Bagels, 7
Barley, 19
Banana Split, 16
BBQ sauce, 12
Beef, 20
Blizzard, 16
Bread, 7
Bread crumbs, 7
Bread sticks, 7
Brown Cow chocolate syrup, 20
Burger King, 15
C
Cabbage rolls, 12
Cacciatore sauce, 13
Cakes, 14
Candy, 8
Carbohydrate counting, 1, 2, 3
Cappuccino - Iced, 5
Cashews, 21
Cereal, 9, 10
Cereal bars, 10
Cheese, 20
Cheese Puffs, 23
Chicken, 20
Chicken fingers, 20
Chicken pot pie, 16
Chips, 23
Chocolate bars, 10
Chow Mein noodles, 21
Coffee, 5
Cookies, 13
Crackers, 13, 14
Croutons, 12
Crystal Lite, 5
D
Deli meats, 20
Doughnuts, 14
Dunkaroos, 13
E
Éclairs, 14
Egg rolls, 12
Eggs, 20
English muffins, 7
F
Fast food, 15
Fish, 20
Freezies, 16
French fries, 15, 22
Frozen yogurt, 16
Fruit, 17, 18
Fruit by the Foot, 18
Fruit cups, 18
Fruit leather, 18
Fruit Rollups, 18
Fudgsicles, 16
G
Garlic, 12
Gatorade, 5
Ginger, 12
Graham wafers, 13
Granola bars, 19
Gravy, 12
Gum, 8
Gummy Bears, 8
H
Hamburger buns, 7
Hamburger Helper, 21
Handi Snacks, 13, 14
Hot chocolate, 5
Hotdog buns, 7
I
Ice cream cones, 16
Iced tea mixes, 5
Icing, 14
J
Jam, 12
Jell-O light, 14
Jell-O regular, 14
Jelly beans, 8
Juices, 6
K
Kentucky Fried Chicken, 15
Ketchup, 12
Kool-Aid, 5
Kraft Dinner, 21
L
Lasagna noodles, 21
Lemon juice, 12
Lemonade, 6
Instant Breakfast, 5
Lime juice, 12
M
Macaroni, 21
Marshmallows, 8
Mayonnaise, 12
McDonald’s, 15
Meat lasagna, 16
Melba toast, 7, 14
Milk, 20
Mustard, 12
N
Nuts, 21
P
Pancakes, 7
Parsley, 12
Pasta, 21
Peanut Butter, 12
Pecans, 21
Perogies, 16
Pickles, 25
Pie, 14
Pistachios, 21
Pita bread, 7
Pizza, 21
Pizza pocket, 21
Pizza pop, 21
Popcorn, 23
Popcorn cakes, 23
Popsicles, 16
Pork, 20
Pork and beans, 12
Potato chips, 23
Potatoes, 22
Poultry, 20
Pretzels, 23
Puddings, 22, 23
Pumpkin seeds, 21
R
Rice, 19
Rice cakes, 23
S
Salad dressings, 12
Sesame seeds, 21
Sherbet, 16
Shepherd pie, 16
Skittles, 8
Smarties, 8
Snack foods, 23
Soft drinks, 5
Soup, 24
Soy sauce, 13
Spaghetti sauce, 21
Spices, 13
Strawberry Short Cake, 14
Stuffing, 7
Subway, 15
Sunflower seeds, 21
Sushi, 12
Sweet and sour sauce, 13
Sweet tarts, 8
Syrup, 12
T
Taco chips, 23
Taco shells, 7, 19
Tater gems, 22
Tea, 5
Tea biscuits, 7
Texas toast, 7
Tomato paste, 25
Tomato sauce, 25
Tortillas, 7, 19
V
Vegetable lasagna, 16
Vegetables, 25
Vinegar, 13
W
Waffles, 7
Walnuts, 21
Water chestnuts, 25
Worcestershire sauce, 13
Y
Yogurt, 20