Eating Healthy with
Type 2 Diabetes
Basic Carbohydrate Counting
#1: Same time, same amount
t
Try to eat the same amount of carbohydrates (carbs) at about the same
time each day. Planning the amount of carbs you eat with each meal
and spacing meals at least four hours apart can help control blood sugar.
Carbohydrates
cause the
blood sugar
(glucose)
to rise.
#2: Carb servings
Each carb serving is about 15 grams of carbs. Here are some examples of
one carb:
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Grains, Breads, Milk & Yogurt
Cereals
Carbohydrates
(starches)
provide energy
for the body.
• 1 slice bread
• 1 c milk
• 1/4 large bagel • 1/2 c yogurt
• 1/2 6" pita
• 3/4 c yogurt
• 1/3 c cooked
sweetened
pasta or rice
with artificial
• 1 c bean soup
sweetener
• 3/4 c cold cereal
(unsweetened)
• 1/2 c cooked
cereal (oatmeal)
Fruits
Vegetables
• 1 small fresh
• 1/2 c potato,
fruit
peas, corn,
• 1/2 c canned
beans
fruit in own
• 1/3 c baked
juice
beans
• 1/2 banana
• 1/2 c plantain
• 1 c melon,
FREE*
berries
• 1/4 c dried fruit vegetables
broccoli
RECOMMENDED
leafy greens
LIMIT IS ONE
carrots
FRUIT SERVING
green beans
PER MEAL
cucumbers
Treats and
Snacks
• 17 potato
chips
• 3 c popcorn
• 2 Oreo
cookies
• 5 vanilla
wafers
• 1/2 c ice cream
or frozen
yogurt
• 1/4 c sherbet
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*FREE VEGETABLES (unlimited) = 0 CARBOHYDRATES
It is important
to know how
to count
carbohydrates
(carbs) in
your diet.
Prepared by
Julie Giacomin RD and
Ivette Santiago RD
Adapted Exchange List for
Meal Planning available at
www.eatright.org or
www.diabetes.org
#3: Read the Nutrition Fact Label
n
Find the serving size.
Nutrition Facts
n Find the total carbs in Serving Size 1 potato 148g/5.3 oz.
Amount Per Serving
that serving
Total Carbohydrates 25g
9%
(one serving=15 grams).
n Compare the serving size listed to your
serving.
n You may need to reduce your serving size.
#4: How many carb servings?
Most meal plans allow 3-5 carb servings
(one serving=15 grams) at each meal at
least 4 hours apart.
Breakfast:
# Carb servings
or grams
Lunch:
# Carb servings
or grams
Dinner:
# Carb servings
or grams
Snack:
(optional)
# Carb servings
or grams