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Diet Management |
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Carbohydrate Counting:The Basics |
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Counting carbohydrates in the foods you eat can help you control your blood glucose. This is because carbohydrates raise your blood glucose more than any other nutrient.Foods can be divided into three nutrient groups: carbohydrates, meats and meat substitutes, and fats. Carbohydrates such as grains, fruits, vegetablpppppes, and low-fat milk are healthy foods. They provide energy, vitamins, minerals, and fiber.The balance between the amounts of carbohydrates you eat and insulin determines how much your blood glucose level goes up after meals. This means you need to know what foods have carbohydrates and how many carbohydrate servings to eat to keep your blood glucose within the target range. |
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| How to Count Carbohydrates |
| Grams of carbohydrate |
Count as |
| 0-5 g |
Do not count |
| 6-10g |
1/2 carbohydrate servings or 1/2 starch, fruit, or milk serving |
| 11-10g |
1carbohydrate serving or 1 starch, fruit, or milk serving |
| 21-25g |
1 1/2 carbohydrate serving or 1 1/2 starch, fruit, or milk serving |
| 26-35g |
2 carbohydrate servings or 2 starch, fruit, or milk serving |
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Balanced Diets of Moderately Active Adults Indians
(For illustration purpose only) |
| Food |
Recommended amounts (g per day) |
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Adult Man |
Adult Woman |
| Cereals (rice/wheat) |
520 |
440 |
| Pulses |
50 |
45 |
| Meat/Fish |
30 |
30 |
| Egg |
1 |
1 |
| Milk |
200 |
150 |
| Oil/fats |
45 |
25 |
| Sugar/molasses |
35 |
20 |
| Roots and tubers (potato, etc.) |
60 |
50 |
| Green leafy vegetables (spinach, etc.) |
40 |
100 |
| Other vegetables (cauliflower, etc.) |
70 |
40 |
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Type of Food and Number of servings
(For illustration purpose only) |
| Food Group |
Number of Servings Each Day |
Example of One Serving |
| Grains |
Breakfast cereals, rice, pasta, bread, and noodles. Emphasize on whole grains.1 ounce equivalent equals: 1 slice of bread or small muffin, 1 cup of dry cereal and ½ cup cooked cereal, rice, pasta
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6-8 ounce equivalents (the lower number is the serving for a 2000 calorie diet, the higher number for 2400 calorie diet> |
| Vegetables |
Tomatoes, potatoes, carrots, green peas, squash, broccoli, spinach, green beans, sweet potatoes.
1 cup raw leafy vegetables = ½ cup |
2.5 - 3.5 cups |
| Fruits |
Apricots, bananas, dates, grapes, grapefruit, oranges, orange juice, mangoes, melons, peaches, pineapples, plums, berries |
1.5 - 2 cups |
| Dairy |
Milk, yogurt, and cheese The following count as 1 cup: 1½ ounces of natural cheese and 2 ounces of processed cheese |
3 cups |
| Meat, eggs, nuts, and beans |
Meat, poultry, fish, eggs, dry beans, and nuts.1 ounce equivalent equals: 1 ounce of cooked lean meat, poultry, or fish, 1 egg, ½ oz. of nuts or seeds, 1 tbsp peanut butter, ¼ cup cooked dried beans or tofu |
5.5 - 6.5 ounce equivalents |
| Oils |
Soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil (olive, canola, safflower, corn) |
27 - 31 grams |
| Discretionary Calorie Allowance |
After selecting nutrient dense foods from the above list, there is still room for a few more calories. Fat and added sugar are always counted as discretionary calories |
267 - 362 calories |
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Some of the common foods and their composition:
(For illustration purpose only) |
| Food |
Carbohydrate |
Fat |
Protein |
| Bread (Roti) |
52% |
3% |
9% |
| Rice (cooked) |
23% |
0.1% |
2.2% |
| Banana 20% |
20% |
0.5% |
1,0% |
| Potato |
19% |
0.1% |
2% |
| Peas |
16.7% |
0.5% |
5.2% |
| Apples |
12.8% |
0.5% |
0.3% |
| Cabbage |
5.5% |
0.3% |
1.2% |
| Spinach |
3.2% |
0.3% |
1.6% |
| Eggs |
0.7% |
12% |
13% |
| Milk |
4% |
4% |
4% |
| Butter |
0.4% |
81% |
0.6% |
| Cheese |
2% |
32% |
25% |
| Meat |
0 |
30% |
22% |
| Chicken |
0 |
11% |
20% |
| Fish |
0 |
0.4% |
17% |
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Energy Requirement
(For illustration purpose only) |
| Age |
Energy required |
| 5 years |
6000 kJ per day |
| 11 years |
9000 kJ per day |
| 18 years |
11000 kJ per day |
| Adult (normal work) |
9600 kJ per day |
| Adult (heavy work) |
12000 kJ per day |
| Adult (very heavy work) |
16000 kJ per day |
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Indian Diet Chart
(For illustration purpose only) |
| Food Group |
Quantity |
Sources |
| Cereals |
300 g |
Wheat, Rice, Millets |
| Pulses |
60g (Veg), 30g(Non-Veg) |
Sprouts/ Fermented |
| Meat |
30 g |
Egg / Chicken / Fish |
| Vegetables |
300 g (minimum) |
Peas, Carrot, Pumpkin, Beans, Green Leaf Vegetables etc. |
| Fruits |
100 g (minimum) |
Orange, Apple, Papaya, Guava, Mango etc |
| Milk & Milk products |
300 g |
Cheese, Curd etc |
| Sugar |
20 g |
Confectionary |
| Fats |
20 g |
Oil/ Butter/ Ghee |
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