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Some Carb-counting Guidelines

These lists are based on "Exchange Lists for Meal Planning-1995 edition" by the American Diabetes Association and the American Dietetic Association.

Carbohydrate List:

Each serving provides 15g carbohydrate, 3g protein, 0-1 g fat and 80 calories.

(For the added benefit of fiber, choose foods made from whole grains, whole fruits instead of juices, and all types of vegetables)

1/4 bagel 1/2 cup corn, peas, or potatoes
1 slice bread (1 slice whole wheat = 12 grams carb) 1/2 cup cooked dried beans
6" tortilla 1 cup winter squash
1 reduced fat waffle  
1/2 cup oatmeal  
3/4 cup cold cereal (or 1 oz) 1 small to medium piece fruit
3 Tbsp flour 1/2 cup canned fruit
1/3 cup cooked pasta 1/2 cup fruit juice
1/2 bun or english mufffin  
3/4 oz pretzel 2 small lowfat cookies
6 saltines 1/2 cup lite ice cream
3 square graham crackers  
1 cup low fat milk NOTE: 1 c. brown rice = 45 grams carb!
1 cup fat free milk  
1-8oz carton no- sugar added yogurt  
Vegetable List:

Each serving provides 5g carbohydrate, 2g protein, 0g fat and 25 calories.

1/2 cup cooked or 1 cup raw of:

Artichoke Leeks
Asparagus Onions
Green or wax beans Pea pods
Beets Peppers
Broccoli Radishes
Brussel Sprouts Salad greens
Cabbage Sauerkraut
Carrots Spinach
Cauliflower Tomatoes, fresh and canned
Celery Vegetable juices
Cucumber Zucchini
(Potatoes, peas, dried beans and corn are on the Carbohydrate list)
Meat List:

You may substitute one serving below for one ounce Meat or Meat "exchange".

Very lean choices- Each ounce or serving provides 0g carbohydrate, 7g protein, 0-1g fat and 35 calories.
1 oz skinless chicken, turkey, wild duck or pheasant
1 oz fresh fish or shell fish
1/4 cup tuna packed in water
1 oz venison, buffalo or ostrich
1/4 cup non-fat cottage cheese
1 oz fat free cheese
1 low fat hot dog
2 egg whites
1/4 cup egg substitute
1/2 cup beans, peas or lentils (also counts as 1 Carbohydrate)

Lean choices- Each ounce or serving provides 0g carbohydrate, 7g protein, 3g fat and 55 calories
1 oz lean beef, pork, lamb or veal, trimmed of fat.
1 oz dark meat chicken or turkey, domestic duck or goose, no skin
1/4 cup 4.5% fat cottage cheese
1 oz low fat cheese
1-1/2 oz lite hot dog

Medium fat choices- Each ounce or serving provides 0g carbohydrate, 7g protein, 5g fat, and 75 calories.
1 oz ground beef, meatloaf, etc.
1 oz pork roast, cutlet
1 oz lamb roast, ground lamb
1 oz poultry with skin
1 oz feta, mozzarella or ricotta cheese
1 egg
1/2 cup tofu

High fat choice- Each ounce or serving provides 0g carbohydrate, 7g protein, 8g fat and 100 calories)
1 oz pork spare rib, ground pork, sausage
1 oz cheddar, Swiss, Monterey Jack, American cheese
1 oz cold cut loafs such as bologna or salami
3 slices bacon
1 regular hot dog
2 Tbsp peanut butter

Fat List:

Each serving provides 5g fat and 45 calories.

Monounsaturated Fats Polyunsaturated Fats
(choose these more often)
1/8 avocado 1 tsp stick, tub or squeeze
1 tsp oil (canola, olive, peanut)     margarine
8 large olives 1 tsp mayonnaise
10 peanuts 1 Tbsp salad dressing
6 almonds or mixed nuts 2 Tbsp lite dressing
2 tsp peanut butter 2 tsp Miracle Whip
Saturated Fats
(choose these less often)
1 tsp bacon grease 2 Tbsp sour cream
1 tsp butter 1 Tbsp cream cheese
2 Tbsp half and half 2 Tbsp coconut, shredded


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