Microsoft Word - Carbohydrate Counting Handbook.doc

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Carbohydrate Counting Handbook

Table of Contents

Page

Introduction…………………………………………………………………………2

Why count carbohydrates? ……………………………………………………… 2

Healthy Eating Guidelines ………………………………………………………..2

Is this food a carbohydrate, protein, or fat? …………………………………….3

Diabetic Food Guide Pyramid…………………………………………………….4

Reading Food Labels……………………………………………………………...5

Measuring Serving Sizes…………………………………………………………. 6

Sources of Carbohydrate………………………………………………………….7-8

Sources of Protein/Fat……………………………………………………………..9

Sugar-free versus Carbohydrate-free……………………………………………10

Snacks………………………………………………………………………………11

Free Foods………………………………………………………………………….12

Low Carb Foods……………………………………………………………………13

Guidelines for Dining Out………………………………………………………… 14

Fast Food Facts…………………………………………………………….......... 15-16

Exercise Guidelines………………………………………………………………. 17-18

Heart Healthy Low-Fat Diet Guidelines………………………………………… 19-20

Sick Day Guidelines………………………………………………………………. 21

Sources of Carbohydrate Quiz…………………………………………………... 22

Sources of Carbohydrate Quiz (Answer Key)…………………………………..23

Meal Planning Quiz……………………………………………………………….. 24

Meal Planning Quiz (Answer Key)……………………………………………... 25

Your Carbohydrate Meal Plan…………………………………………………… 26

Keeping a Food Diary…………………………………………………………….. 27

Important Phone Numbers……………………………………………………….. 28

Carbohydrate Counting Resources………………………………………………29

Additional Resources to Help You .……………………………………………...30

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Introduction

The eating regimen for someone with diabetes is a healthy way of eating from which the entire

family can benefit. This handbook will provide you with the basic survival skills to count

carbohydrates while eating a healthy diet.

Why Count Carbohydrates???

Food is made up of many different nutrients:

 Carbohydrate

 Protein

 Fat

 Vitamins and minerals

 Water

 Fiber

Our bodies need a little bit of each of these nutrients. But, when someone has diabetes they

need to pay close attention to the amount of carbohydrate that they consume. Carbohydrate

is the nutrient that breaks down to sugar in our bodies as we digest it. Our bodies use

carbohydrate for energy. In order to utilize that energy, however, insulin must be available to

carry sugar (glucose) into cells. Because people with diabetes have impaired insulin

production and/or utilization, sugar can build up in their blood, causing hyperglycemia, if they

take in too much carbohydrate at one time. This is why it is very important to count the grams

of carbohydrate in the foods that you eat. It will allow you to control your diabetes better by

eating the correct amount of carbohydrates for the amount of insulin that your doctor

prescribes. Carbohydrates and insulin are a balancing act.

Healthy Eating Guidelines

Guidelines for meal planning:

 Eat a variety of foods to make sure your diet is well balanced.

 Limit intake of sweets, fats, and salt to make your diet healthier.

 Increase intake of fiber.

 Eat meals and snacks at the same time each day.

 Eat the same amount of carbohydrates at meals and snacks.

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Is this food a carbohydrate, protein, or fat?

Now that you will be counting carbohydrates, you will need to determine if the food that you are

eating contains carbohydrates. If any food contains more than 5 grams of carbohydrate per

serving you will need to include it in your meal plan. Foods can be a combination of

“carbohydrate, protein, and/or fat”. You can use the food guide pyramid to help you determine

if a food is a carbohydrate, protein, or fat, or a combination.

Carbohydrate Group:

 Grains, dried beans, starchy vegetables

 Fruit

 Milk & yogurt

Protein Group:

 Beef, pork, poultry, fish

 Eggs, cheese

 Nuts

 Tofu

Fat Group:

 Butter

 Margarine

 Oils

 Lard

 Sour cream

 Mayonnaise

 Salad dressings* (see page 9 )

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Diabetic Food Guide Pyramid

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Reading Food Labels

There are two steps to follow when reading food labels to count carbohydrates:

1. Look at the serving size for the food. This is located at the top of the label.

2. Look at the total carbohydrate amount. This is located towards the middle of the label.

These two parts of the label tell you what you need to know. The amount of total

carbohydrates listed is for the particular serving size listed. Also keep the following information

in mind when reading food labels:

 “Sugars” reflect both added sugars and those that naturally occur in foods. It is

important to look at the total amount of carbohydrate rather than the source.

 If sugar alcohols are listed on the food label, divide that number by 2 and subtract it

from the total carbohydrate. (Sugar alcohols only provide half the calories as sugar.)

 If dietary fiber is listed on the food label, you can subtract the full amount of fiber from

the total carbohydrate. (Fiber is not digested as sugar and therefore, will not have an

effect on our blood sugar.)

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Measuring Serving Sizes

Measuring the serving size of the items that you are choosing to eat is very important. The

total amount of carbohydrates depends on the serving size. Therefore, it is very important that

you have measuring cups, spoons, and/or a food scale. The following is a list of descriptions

to help you visualize what a serving size might look like, in case measuring cups are not

available.

Easy Ways to Estimate Portion Size

3 oz boneless meat = deck of cards

1 oz slice cheese = 3 ½” computer disk

Medium piece of fruit = baseball or tennis ball

2 Tbsp peanut butter = golf ball

¼ cup dried fruit = golf ball

1 pancake = compact disk (CD)

1 serving of chips (1 oz) = 1 small cupped hand

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Sources of Carbohydrate

Each item listed with its accompanying serving size contains about 15 grams of carbohydrate

or 1 serving(exchange) of carbohydrate.

Breads

1 slice bread

2 slices reduced-calorie bread

1 1oz. dinner roll

½ hamburger/hot dog bun

½ bagel

½ English muffin

1 2 ½ -inch biscuit

1 2-inch cube cornbread

½ 6-inch pita

1 6-inch tortilla

2 6-inch taco shells

1 4 ½ -inch waffle

2 4-inch pancakes

1 slice French toast

1 cup croutons

1/3 cup stuffing, bread (prepared)

Cereals and Grains

½ cereal bar

½ unfrosted poptart or toaster pastry

½ cup bran cereal

¾ cup unsweetened cereal

½ cup sugar-frosted cereal

1 ½ cup puffed cereal

½ cup Shredded Wheat

¼ cup Grape-Nuts

½ cup oats

½ cup cooked cereal (grits, oatmeal)

1/3 cup couscous

3 Tbsp flour (dry)

3 Tbsp cornmeal (dry)

3 Tbsp wheat germ

½ cup pasta (cooked)

1/3 cup rice (white or brown) (cooked)

½ cup rice milk

Starchy Vegetables

½ cup corn

1 corn on cob, 6-inch

½ cup peas

1 3oz potato, plain (baked or boiled)

½ cup mashed potatoes

½ cup yam, sweet potato, plain

1 cup squash, winter (acorn, butternut)

1/3 – 1/2 cup tomato or spaghetti sauce

1 ½ cup vegetable juice

Beans, Peas, and Lentils

1/3 cup baked beans

½ cup beans/peas, cooked (garbanzo,

pinto, kidney, white, split, black-eyed)

2/3 cup lima beans

½ cup lentils, cooked

Crackers and Snacks

7 saltine crackers

15-20 tortilla or potato chips

24 oyster crackers

8 animal crackers

3 2-½ -inch square graham crackers

¾ oz pretzels

¼ - ½ soft pretzel

3 cups popped popcorn

2 4-inch rice cakes

½ cup chow mein noodles

3 cheese or peanut butter crackers

43 Goldfish crackers

21 Cheese Nips

Milk and Yogurt

1 cup (8 oz) milk (skim, 1%, 2%, whole)

½ cup (4 oz) chocolate milk

¾ cup (6 oz) plain, low-fat yogurt

½ cup evaporated milk

1/3 cup nonfat dry milk

1 cup goat’s milk

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More Sources of Carbohydrate

Each item listed with its accompanying serving size contains about 15 grams of carbohydrate

or 1 serving(exchange) of carbohydrate.

Fruit

½ cup canned fruit (unsweetened, in its

own juice)

½ cup applesauce (unsweetened)

1 small banana (4½ inch)

1 small apple, orange

15 small grapes

1 ¼ cup strawberries, whole

1 ¼ cup watermelon (cubed)

1 cup cantaloupe, honeydew, papaya

(cubed)

2 Tbsp raisins

¼ cup dried fruit

½ cup juice (apple, orange, grapefruit,

pineapple)

1/3 cup juice (grape, cranberry, prune,

blends)

Combination/Other Food

½ cup Ice cream

½ cup Ice cream, no added sugar

1/3 - 1/2 cup frozen yogurt

¼ cup sherbet

½ cup pudding, sugar-free

1- inch square cake, frosted

2- inch square cake, unfrosted

½ Doughnut, plain cake

1 Tbsp honey

1 Tbsp sugar

1 Tbsp regular syrup

1 Tbsp light syrup

1 Tbsp jam, jelly

3 Tbsp ketchup

½ cup jello, regular

1/3 – 1/2 slice, medium pizza

Fibrous Vegetables

Each item listed contains about 5 grams of carbohydrate per serving.

What is a serving of fibrous vegetables? ½ cup cooked OR 1 cup raw

Artichoke/artichoke hearts

Asparagus

Beans (green, wax, Italian)

Bean sprouts

Beets

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Cucumber

Eggplant

Greens (collard, kale, mustard, turnip)

Kohlrabi

Leeks

Lettuce

Mixed vegetables, without corn, peas, pasta

Mushrooms

Okra

Onions (white, green, scallions)

Pea pods

Peppers, all varieties

Radishes

Salad greens

Sauerkraut

Spinach

Summer squash

Tomato

Turnips

Water chestnuts

Watercress

Zucchini

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Protein/Fat (0 grams carbohydrate)

Each item listed is considered a protein and/or fat, unless you add carbohydrate to it

Beef

Poultry

Fish/Seafood

Pork

Veal

Meat sticks

Luncheon/deli meats

Eggs

Cheese

Nuts

Cream cheese

Creamer, non-dairy

Mayonnaise

Margarine

Butter

Oil

Lard

Salad dressings: ***ranch, oil and vinegar,

Caesar

Sour cream

***The following are salad dressings that can be high in carbohydrate per serving. Please read

the food label to determine the amount of carbohydrate:

Catalina

French

Honey Dijon

Honey mustard

Poppy seed

Russian

Red wine vinaigrette

Raspberry vinaigrette

Thousand island

***Items that are “fat-free,” “low-fat”, “lite”, or “reduced-fat” may actually have

sugar/carbohydrate added to them to make them taste better, since the fat was taken out.

Therefore, you should always read the food label for the total carbohydrate.

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Sugar-free versus Carbohydrate-free

Just because a food is labeled “Sugar-Free” or “No Sugar Added” doesn’t necessarily make it

a “free food,” it may contain carbohydrate. The carbohydrate may come from other ingredients

in the food, such as flour. You still need to read the label for the total carbohydrate and include

it in your meal plan. The reason that an item can be labeled “Sugar-Free” or “No Sugar

Added” is because the manufacturer is not adding “table sugar.” Sugar comes in many forms

other than “table sugar.” All types of sugar contain carbohydrate that will affect your blood

sugar.

“Sugar-free” means less than 0.5 grams of “table sugar” per serving.

“No added sugar” means that no sugar was added, but it may be found naturally in the food.

The following is a list of different types of sugar:

Nutritive (caloric) sweeteners:

Glucose

Fructose

Sucrose- table sugar (white sugar)

Lactose

Galactose

Brown sugar

Dextrin

Maple syrup

Maltose

Raw sugar

Corn sweetener

Dextrose

Honey

Molasses

High fructose corn syrup

Corn syrup

Sugar

Sugar alcohols- sorbitol, mannitol, xylitol

Non-nutritive (low-calorie) sweeteners: The use of these products will help limit sugar intake.

Saccharine- Sweet-N-Low

Aspartame- NutraSweet, Equal

Acesulfame K- SweetOne

Sucralose- Splenda

***All are approved by the Food and Drug Administration (FDA).

***People with phenylketonuria should not use aspartame.

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Snacks

Snacks are a very important part of your meal plan. For good blood sugar control, you should

eat the same amount of carbohydrate for each snack. When you count carbohydrates, you are

given the flexibility to eat what you want at snacks, as long as it fits into your carbohydrate

meal plan. Snacks can contain 15-30 grams of carbohydrate. Your dietitian will tell you how

much to have. You can refer to the lists of sources of carbohydrate to help you pick and

choose what to have or simply read the food label of the item that you want. Bedtime snacks

should contain both carbohydrate and protein.

 Here are some examples of snacks that contain about 15 grams of carbohydrate:

1 small piece fresh fruit

3 cups popcorn

6 oz light yogurt

7 saltine crackers w/ cheese

½ cup ice cream

½ cup unsweetened applesauce

2 rice cakes

½ cup sugar-free pudding

½ sandwich

 Here are some examples of snacks that contain about 30 grams of carbohydrate:

1 granola bar

1 cereal bar

6 pk crackers

6 cups popcorn

1 small bagel w/ cream cheese

1 sandwich (meat and cheese)

1 cup milk w/ a small piece of fresh fruit

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Free Foods

Some foods are free only if you consume a minimal amount. The following guidelines will help

you determine if a food is “free”:

 Contains less than 5 grams carbohydrate

 Contains less than 20 calories

Free Foods- The following foods contain little to no carbohydrate and/or calories and will not

affect your blood sugar. Remember...just because a food is labeled “sugar-free” doesn’t

necessarily mean that it is “carbohydrate-free.”

Diet soda

Crystal Light

Sugar-free Kool-aid

Sugar-free or unsweetened iced tea

(sweetened with sugar substitute)

Coffee

Bouillon

Broth

Sugar-free jello

Sugar-free gum

Sugar-free popsicles (not made with fruit

juice)

Dill pickles

Mustard

Herbs/spices

Cooking spray

Soy sauce

Vinegar

Low-Carbohydrate Foods- These foods contain less than 5 grams of carbohydrate per serving,

but may have more than 20 calories per serving. They may affect your blood sugar therefore it

is very important to eat them in moderation. You can find these foods in the protein, fat, and

fibrous vegetable sections of the book on pages 8, 9 and 13 .

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Low Carb Foods

Deli meat slices

-turkey, ham, roast beef, bologna,

chicken, pepperoni, salami, pastrami

Meat sticks/Beef jerky

Tofu

Cheese

-American, Cheddar, Colby, Monterey

Jack, Mozzarella, Muenster, Provolone,

Swiss

Cottage cheese ½ cup

Ricotta cheese

Eggs- boiled, scrambled, deviled

Nuts ( ½ ounce – 1 ounce)

-almonds, cashews, brazilnuts,

macadamia, pecans, pistachio,

sunflower

Seafood salad*

Egg salad*

Chicken salad*

Soup (broth- or cream-based)***read food

label for carb content

Broth- chicken, beef, vegetable

Veggies ( ½ cup cooked – 1 cup raw)

-asparagus, artichoke hearts, green

beans/wax beans, broccoli, cabbage,

carrots, cauliflower, celery, collard

greens, cucumber, eggplant, lettuce(3

cups chopped), mushrooms, bell

peppers, radishes, sauerkraut, spinach,

spaghetti squash, summer squash,

tomatoes, zucchini

Vegetable/tomato juice (V8) ½ cup

Popcorn (1 cup)

Pickles

Olives

Sugar free Jell-O

Whipped topping (2 Tbsp)

Fun Ideas:

 Ricotta cheese- mix with almond or vanilla extract and a packet of sugar substitute

 Stir-fry ½ cup veggies with soy sauce

 Mix ½ cup green beans & wax beans with 1-2 Tbsp Italian dressing

 Raw veggies with ranch dip

 Make kabobs with meat, cheese cubes, and veggies, enjoy cooked or cold

 Make seafood salad, egg salad, or chicken salad with mayo & seasonings and use it to dip

veggies or eat plain

Please note:

*The way that you prepare an item may add more carbohydrate. Be careful when preparing,

not to use extra ingredients that will add carbohydrate.

*Most low-carb foods are low-carb because of the serving size. If you have more than one

serving, you may need to count the carbs as part of your meal or snack.

*Remember that even though these foods may be low in carbohydrate, they may not be low in

fat and/or calories. It is still important that you monitor your intake of these items and try to

choose the low-fat, fat-free, or low-calorie version of the product.

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Guidelines for Dining Out

When you eat out, somewhere other than home, it is still very important to follow your

carbohydrate meal plan. Here are a couple of tips to help you control your diabetes while

dining out.

 Wait until you arrive at the restaurant to give insulin, there may be unexpected delays. You

may need to change the time you take your insulin or have a small snack to prevent low

blood sugar.

 Plan ahead. Memorize your carbohydrate meal plan. Think about what it is that you might

be eating.

 Practice measuring out serving sizes. It is good to know what a serving size might look like

displayed on a plate.

 Obtain a copy of the establishment’s nutritional analysis of foods. Most restaurants have

the nutrition information on their website.

 Take charge and ask questions. Make sure you understand how foods are prepared

because some foods can contain hidden carbohydrates.

Other Healthy Tips for Dining Out:

 Ask for a doggie bag to put half of the entrée away before you begin to eat.

 Ask your server to only bring out half the portion of the entrée.

 Order the child-size portion.

 Order an appetizer and/or salad as a meal.

 Share the entrée with someone that you are with.

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Fast Food Facts

Burger King

Croissan’wich (1) 21-23 grams

Biscuit (1) 35-37 grams

French Toast Sticks (5) 51 grams

Hash Brown Rounds (sm) 25 grams

Whopper Sandwich (1) 47 grams

Whopper Jr Sandwich (1) 28 grams

Hamburger (1) 27 grams

Cheeseburger (1) 27 grams

BK Big Fish Sand (1) 59 grams

Chicken Sandwich (1) 54 grams

Chicken Tenders (4 pc) 9 grams

French Fries (sm) 32 grams

Onion Rings (med) 46 grams

Dutch Apple Pie (1) 39 grams

Chick-Fil-A

Chicken Sandwich (1) 29-31 grams

Grilled Chicken Sand (1) 36-38 grams

Chick-n-Strips (4 pc) 10 grams

Chick-Fil-A nuggets (8pc) 12 grams

Tossed Salad (1) 13 grams

Carrot-Raisin Salad (sm) 28 grams

Cole Slaw (sm) 11 grams

Waffle Potato Fries (sm) 49 grams

Domino’s

 Pizza

12”(m) Hand Tossed (2/8 slices) 55-57 grams

12”(m) Thin Crust (2/8 slices) 31-33 grams

12”(m) Deep Dish (2/8 slices) 56-59 grams

6” Deep Dish Pizza (1 pizza) 68-70 grams

Breadstick (1) 18 grams

Wings (1) 1-2 grams

Papa John’s

 Pizza

14” Original Crust (1/8 slices) 37-39 grams

14” Thin Crust (1/8 slices) 22-24 grams

Cheesesticks (1/7 order) 20 grams

Breadsticks (1) 26 grams

Pizza Hut



Medium Stuffed Crust (1/8 slices) 45-48 grams

Medium Thin ‘N Crispy (1/8 slices) 27-30 grams

Medium Hand-Tossed (1/8 slices) 43-45 grams

Medium Pan Pizza (1/8 slices) 44-46 grams

Medium Sicilian (1/8 slices) 30-32 grams

The BIG New Yorker (1/8 slices) 42-44 grams

Medium The Edge (1/8 slices) 15-17 grams

Person Pan Pizza (1) 110-111 grams

KFC

Original Recipe breast 16 grams

leg 4 grams

thigh 6 grams

wing 5 grams

Extra Crispy

breast 17grams

leg 7grams

thigh 14 grams

wing 10 grams

Hot & Spicy breast 23 grams

leg 9 grams

thigh 13 grams

wing 9 grams

Chunky Chicken Pot Pie(1) 69 grams

Hot Wings

 (6 pc) 18 grams

Honey BBQ Wings (6 pc) 33 grams

Crispy Strips (3 pc) 18-23 grams

Popcorn Chicken (6 oz) 36 grams

BBQ Baked Beans (5 ½ oz) 33 grams

Biscuit (1) 20 grams

Cole Slaw (5 oz) 26 grams

Corn on the Cob (1) 35 grams

Macaroni & Cheese (5 ½ oz) 21 grams

Potato Salad ( 5 ½ oz) 23 grams

Potatoes w/ Gravy (5 oz) 17 grams

Potato Wedges (5 oz) 28 grams

McDonald’s

Hamburger/cheeseburger (1) 35-38 grams

Big Mac (1) 45 grams

Filet-O-Fish (1) 45 grams

French Fries (sm) 26 grams

French Fries (med) 57 grams

French Fries (lg) 68 grams

French Fries (super size) 77 grams

Chicken McNuggets (4 pc) 13 grams

McMuffin (1) 25-27 grams

Biscuit (1) 34-36 grams

Bagel (1) 57-59 grams

Hot Cakes, plain (1 order) 58 grams

Vanilla Cone (1) 23 grams

Sundae (1) 50-61 grams

McFlurry (1) 82-90 grams

Apple Pie (1) 34 grams

McDonaldland Cookies (1 pkg) 32 grams

Milkshake (sm) 59-60 grams

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More Fast Food Facts

Subway

6-inch cold subs (1) 44-46 grams

6-inch hot subs (1) 46-51 grams

Salads (1) 11-16 grams

Cookies (1) 31-33 grams

Wendy’s

Hamburger/Cheeseburger (1) 33-36 grams

Breaded Chicken sandwich (1) 43-44 grams

Pitas (1) 48-52 grams

Baked Potato (1) 71-83 grams

French Fries (sm) 35 grams

French Fries (Biggie) 61 grams

Chicken Nuggets (5 pc) 11 grams

Frosty

(12 oz) 56 grams

Taco Bell

Soft taco (1) 20 grams

Hard taco (1) 12 grams

7-layer burrito (1) 65 grams

Bean burrito (1) 54 grams

Big Beef burrito

 (1) 43-52 grams

Quesadilla (1) 31-33 grams

Mexican pizza 39-42 grams

Taco salad (salsa & shell) 69 grams

Taco salad (w/o shell) 36 grams

Gorditas (1) 27-31 grams

Chalupas (1) 27-31 grams

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Exercise Guidelines

Exercise plays a very important role in managing your diabetes. Everyone should include

exercise as a normal part of life.

Why is exercise important for someone with diabetes?

 Helps control blood sugar by burning excess sugar.

 Helps you feel better.

 Helps keep your body in good shape.

 Helps keep your heart healthy by lowering your heart rate and blood pressure.

 Helps lower blood cholesterol and triglycerides.

 Helps your body be more sensitive to insulin.

 Helps ease blood circulation throughout the body.

When should I be careful about exercising?

 If your blood sugar is >300 mg/dl, you should check for urine ketones.

 If you have urine ketones, you should avoid exercise.

Things to remember when exercising:

 Be aware of peak times of insulin and remember that these times may cause your blood

sugar to drop even more than at other times.

 Carry fast-acting carbohydrates (juice, glucose tablets, etc…) in case of hypoglycemia.

 Always have extra snacks available.

 Everyone reacts differently to exercise, so you have to learn how your body reacts by

monitoring your blood sugars often.

 It may be a good idea to check your blood sugar before, during, and after exercise.

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Heart Healthy

Low Fat Diet Guidelines

Especially if you have Type 2 diabetes, it is very important to follow low-fat diet guidelines to

help achieve and maintain a healthy weight. The low-fat diet guidelines will help you make

low-fat choices when purchasing and preparing foods.

Tips to reduce fat intake:

 Recognize hidden sources of fat: convenience items, fast food, easy-to-prepare foods

 Read food labels: choose foods that have less than 3 grams of total fat per 100 calories

per serving (less than 30% of calories should come from fat)

 Know your definitions, they can be very misleading:

Fat Free- less than 0.5 grams fat per serving

Low Fat- 3 grams or less per serving

Reduced Fat- at least 25% less fat per serving (these foods could still be high in fat)

 Know that low-fat, fat-free, or reduced-fat foods may be high in sugar, salt, and calories,

therefore portion sizes should be limited

 Even though you may be watching fat intake, you need to also watch calorie intake

because excessive calories may lead to weight gain

GOOD CHOICES POOR CHOICES

DAIRY

PRODUCTS

Skim or low-fat milk

Skim milk cheese (part skim mozzarella

and ricotta, other nonfat/low-fat

cheeses)

Low-fat/nonfat cottage cheese

Low-fat/nonfat yogurt

Ice milk/low-fat ice cream

Whole milk

Cream

Whole milk cheese (cheddar, colby,

american)

Whole milk cottage cheese

Regular yogurt

Ice cream

FRUITS &

VEGETABLES

All fresh, frozen, or canned fruits &

vegetables

Vegetables in cream sauce, white sauce,

butter

Vegetables made with fatback or other

meat fat

Breaded or deep-fried fruits or

vegetables

Coconuts

BREADS,

CEREALS,

STARCHES

Low-fat/nonfat baked goods

Animal crackers, graham crackers, fig

newtons, vanilla wafers, ginger snaps

Pasta, rice, potatoes

White, wheat, rye or french breads

Plain rolls or bagels

Cereal

Pretzels, saltine crackers or low-fat

snack crackers

Air-popped popcorn, plain or low-fat

popcorn

Low-fat/fat free cookies

Most commercial baked goods

Biscuits, muffins, cornbread, croissants

Granola

Potato chips, most snack crackers,

buttered popcorn

Most cookies, danishes, pastries

French fries

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Heart Healthy - Low Fat Diet Guidelines- cont’d

GOOD CHOICES POOR CHOICES

MEAT & MEAT

SUBSTITUTES

Meats should be prepared by:

baking, broiling, roasting, grilling,

stewing

Lean beef (round, loin cuts)

Pork (loin, leg)

Lamb, veal, venison

Skinless turkey, chicken, or other game

90-100% fat free luncheon meats

Low-fat hot dogs

Egg whites

Fish and shellfish

Tuna (packed in water)

Deep-fat frying & pan frying meats

High fat (marbled) red meats

Chicken & turkey with skin

Hot dogs

Regular luncheon meats

Sausage, bacon, Spam, canned meats

Egg yolks (limit to 3 per week)

DESSERTS

Low-fat/fat free frozen yogurt

Low-fat/fat free ice cream/ice milk

Angel food cake

Fat free pudding

Ice cream

Most baked goods

Regular pudding

FATS & OILS/

CONDIMENTS

Diet margarine

Low-fat/nonfat cream cheese

Low-fat/nonfat salad dressings

Low-fat/nonfat mayonnaise

Low-fat/nonfat sour cream

Low-fat/nonfat cooking spray

Butter or margarine

Regular salad dressing

Non-dairy creamer, cream

Sour cream

Mayonnaise

Gravy

Cream or cheese sauces

Oils, lard

www.chkd.org/services/diabetes

Sick Day Guidelines

If you are sick:

 Drink 8 ounces calorie-free fluid every hour while awake to prevent dehydration (water, diet

soda, broth, sugar-free Kool Aid). Fluids should be caffeine-free.

 Increase frequency of blood glucose monitoring to every 2-4 hours.

 Monitor for ketones every 4 hours.

 Record your results from monitoring.

 You still may need to take your insulin and/or oral medications even if you are not eating,

but you may need to make a change in the amount that you are taking, therefore you

should call your doctor.

 Extra doses of rapid- or short-acting insulin may be needed.

If you cannot eat because of nausea or cannot keep food down and your blood sugar is less

than 180 mg/dl:

 Sip on carbohydrate containing beverages/soft foods to prevent hypoglycemia (regular

soda, juices, soups, ice cream)

 Acceptable foods that contain 15 grams of carbohydrate:

½ cup (4 oz) apple juice

½ cup (4 oz) regular soda

1 cup Gatorade

1 regular Popsicle stick

5 lifesavers candies

1 slice dry toast

6 saltines

½ cup regular ice cream

¼ cup sherbet

¼ cup regular pudding

½ cup regular jello

When to call your doctor:

 Vomiting more than once

 Diarrhea more than 5 times or more than 6 hours

 Difficulty breathing

 Change in mental status

 2 consecutive blood sugars greater than 300mg/dl even after giving extra insulin

 Moderate or large urine ketones

 If you ever have any questions or concerns

www.chkd.org/services/diabetes

Sources of Carbohydrate Quiz

Please fill in the chart by checking if the following foods are considered to be a carbohydrate,

protein, or fat, or a combination. Some examples have been done for you.

FOOD LIST CARBOHYDRATE PROTEIN FAT

Apple



Hot dog w/ bun

  

Cheese

Butter

Baked beans

Pizza

Baked potato

Grilled chicken

Burger King Whopper®

Low fat milk

Corn

Peanut butter

Ranch salad dressing

Peas

French fries

Ice cream

Popcorn

Garden salad

French salad dressing

Bean Burrito

Answers on next page

www.chkd.org/services/diabetes

Sources of Carbohydrate Quiz (Answer Key)

FOOD LIST CARBOHYDRATE PROTEIN FAT

Apple



Hot dog w/ bun

  

Cheese

 

Butter



Baked beans

 

Pizza

  

Baked potato



Grilled chicken

 

Burger King Whopper®

  

Low fat milk

  

Corn



Peanut butter

  

Ranch salad dressing



Peas



French fries



Ice cream

  

Popcorn



Garden salad



French salad dressing



Bean Burrito

 

www.chkd.org/services/diabetes

Meal Planning Quiz

Here are some example meal plans, please fill in the accompanying carbohydrate counts:

Breakfast Carbohydrate grams

2 cups Cheerios ________________

1 cup (8 oz) milk ________________

1 scrambled egg ________________

2 sausage links ________________

½ banana ________________

TOTAL=____

Lunch

1 turkey sandwich ________________

1 oz potato chips ________________

1 cup (8 oz) milk ________________

1 cup carrot sticks ________________

2 Tbsp ranch dressing ________________

Crystal Lite ________________

TOTAL=____

1 chicken sandwich ________________

15 French fries ________________

½ cup applesauce ________________

1 cup (8oz) milk ________________

TOTAL=____

Afternoon Snack

1 small apple ________________

3 peanut butter crackers ________________

TOTAL=____

Dinner

1 cup pasta ________________

½ cup spaghetti sauce ________________

2 meatballs ________________

1 garlic breadstick ________________

2 cup salad (lettuce, tomato, cucumber) ________________

2 Tbsp French salad dressing ________________

diet soda ________________

TOTAL=____

Bedtime Snack

½ cup (4 oz) milk ________________

½ cup chex mix ________________

TOTAL=____

Answers on next page

www.chkd.org/services/diabetes

Meal Planning Quiz (Answer Key)

Here are some example meal plans with accompanying carbohydrate counts:

Breakfast Carbohydrate grams

2 cups Cheerios 48

1 cup (8 oz) milk 12

1 scrambled egg 0

2 sausage links 0

½ banana 15

TOTAL=75

Lunch

1 turkey sandwich 30

1 oz potato chips 15

1 cup (8 oz) milk 12

1 cup carrot sticks 5

2 Tbsp ranch dressing 0

Crystal Lite 0

TOTAL=62

1 chicken sandwich 30

15 French fries 15

½ cup applesauce 15

1 cup (8oz) milk 12

TOTAL=72

Afternoon Snack

1 small apple 15

3 peanut butter crackers 13

TOTAL=28

Dinner

1 cup pasta 30

½ cup spaghetti sauce 15

2 meatballs 0

1 garlic breadstick 15

2 cup salad (lettuce, tomato, cucumber) 10

2 Tbsp French salad dressing 8

diet soda 0

TOTAL=78

Bedtime Snack

½ cup (4 oz) milk 6

½ cup chex mix 20

TOTAL=26

www.chkd.org/services/diabetes

Your Carbohydrate Meal Plan

Breakfast __________grams carb

Snack __________ grams carb

Lunch __________ grams carb

Snack __________ grams carb

Dinner __________ grams carb

Snack __________ grams carb

Your dietitian will provide you with an individualized carbohydrate meal plan that is specific to

your needs.

www.chkd.org/services/diabetes

Keeping a Food Diary

Name: ___________________________________ Dr. _____________________

Date: _________________________________

Please record everything that you eat or drink. Be as specific as possible.

Time/

Meal

Blood

Sugar

Insulin

Dose

Food/Beverage Intake &

Amount

of Carb

Comments

Breakfast

Snack

Lunch

Snack

Dinner

Snack

Other

www.chkd.org/services/diabetes

Important Phone Numbers

CHKD Main Phone Number (757) 668-7000

Endocrine Department (757) 668-7237

Dr. Reuben Rohn

Dr. Marta Satin-Smith

Dr. Eric Gyuricsko

Robin Crecink, RN (757) 668-8571

Specialty Programs Coordinator (Insurance Authorizations)

Doctor on-call (toll free) (866) 883-9886

(emergencies & after-hours needs)

Life Threatening Emergencies 911

Blood Sugar Line (757) 668-8654

Blood Sugar Fax (757) 668-8215

Prescription Refills (757) 668-8747

Diabetes Center (757) 668-8609

Debi Warren

Department Secretary

Pamala Suter, MS, RD, CDE

Diabetes Program Manager

Liz Riedel, RD, CDE

Dietitian/Diabetes Educator

Renee Freeman, RN, CDE

Diabetes Nurse Educator

Ruth Compo, MSW

Social Worker

www.chkd.org/services/diabetes

CARBOHYDRATE COUNTING RESOURCES

General Information on Carbohydrate Counting:

 The American Diabetes Association Complete Guide to Carb Counting

Karmeen Kulkarni, and Hope Warshaw www.diabetes.org

 Carbohydrate Counting (2002)

International Diabetes Center Publishing www.idcpublishing.com

 Basic Carbohydrate Counting (2003)

 Advanced Carbohydrate Counting (2003)

American Dietetic Association 800-877-1600, Ext. 5000

www.eatright.org or American Diabetes Association 800-232-6733,

www.diabetes.org

Carbohydrate Value of Foods Without Nutrition Labels:

 The Doctor’s Pocket Calorie, Fat & Carbohydrate Counter (2005)

(Allan Borushek) www.calorieking.com

 The Complete Book of Food Counts (2003)

Corinne Netzer, Dell Publishing www.amazon.com and major bookstores

 Calories and Carbohydrates, 15

Edition (2003)

Barbara Kraus, Signet Publishing www.amazon.com and major bookstores

 The Diabetes Carbohydrate and Fat Gram Guide (2000)

Lea Ann Holzmeister, American Diabetes Association 800-232-6733 or

www.Diabetes.org

 Webs sites for carbohydrate counts:

www.calorieking.com (click on food database)

www.nal.usda.gov (nutrition information for 6,000 basic foods) Go to

“Publications and Databases”. Click on “Databases”. Go down to

“USDA Nutrient Databases for Standard Reference”. Go to

“For More Information”. Then go to “download” if you choose to print.

Carbohydrate Values for Restaurant Foods:

 Extensions web site for Fast Foods

nutrition information for 16 fast food restaurants:

www.fcs.uga.edu/extension/nut_pubs.php. Click on Dinning Out.

 Fast Food Web sites such as www.mcdonalds.com or www.pizzahut.com

 Guide to Healthy Restaurants Eating, 2

ed. Hope Warshaw

American Diabetes Association- 800-232-6733 or www.diabetes.org

 Nutrition in the Fast Lane – The Fast Food Dinning Guide

(nutrition information for 54 popular chain restaurants)

Franklin Publishing, Inc. 800-634-1993 or www.fastfoodfacts.com

Software for Personal Digital Assistants (Palm Pilots) for Carb Counts/Diabetes

Management

 Diabetes Tracker-www.calorieking.com

 GlucoPilot diabetes management software-www.healthetech.com

 EZManager from Animas Corporation-www.animascorp.com

www.chkd.org/services/diabetes

ADDITIONAL RESOURCES TO HELP YOU

The American Diabetes Association The American Dietetic Association

National Office 216 West Jackson Boulevard

1701 North Beauregard Street Chicago, IL 60606

Alexandria, VA 22311 800-366-1655

800-232-3472 www.eatright.org

www.diabetes.org

Children With Diabetes

www.childrenwithdiabetes.com

Take the LEAD- Founded by Nicole Johnson, Miss America of 1999

http://www.diabeteslead.org

The Children with Diabetes Foundation

http://www.cwdfoundation.org/

The Juvenile Diabetes Research Foundation International

http://www.jdrf.org/

Diabetes-Kids.org

http://www.diabetes-kids.org/