All Posts tagged diet

What is a carb?

What is a carb?


What is a Carb?

Know what Foods Contain Carbohydrates

  • Starches
    • Bread, cereal
    • Pasta, rice, grains
    • Beans and lentils
    • Starchy vegetables: potatoes, corn and peas
    • Crackers, pretzels and chips
    • Fruits and fruit juices
    • Milk and yogurt
    • Sugary desserts
    • Non-starchy vegetables: broccoli, carrots, asparagus and salad greens


How to Measure Carbohydrates

1 carb choice = 15 grams of carbohydrate

  • 1/3 cup cooked rice or 1 slice of bread
  • 1 small piece of fruit or ½ cup fruit juice
  • 1 cup (8 oz) milk or 2/3 cup (6oz) low-fat yogurt

Creating your Meal Plan

The amount of carbohydrates you eat should depend on your nutrition goals.  This booklet is a general guideline; consult with your dietician for the plan that is specific for you and your goals.  The registered Dietician (RD) is the health care professional trained to teach you how to improve your health and health choices.


  For Weight Loss For Weight Maintenance Snacks (If Desired)
Women 2 to 3 carb choices 3 to 4 carb choices 1 carb choice
Men 3 to 4 carb choices 4 to 5 carb choices 1 carb choice


Carbohydrate Choice Lists

Starch Choices

1 Carbohydrate choice = 15 grams carbohydrate


Food Serving   Size
Bagel 1/4 large (4 oz)
Biscuit, 2.5 inches across 1
Bread, reduced calorie 2 slices
Bread, white or whole grain 1 slice
Cornbread, 1.75 inch cube 1
English muffin ½
Hot dog or hamburger bun ½
Naan (8 x2) ¼
Waffle or pancake (4 x.25) 1
Tortilla, corn or flour (6 in) 1


Cereals and Grains:

Food Serving   Size
Barley, couscous, millet, pasta, rice,   quinoa, or polenta cooked 1/3 cup
Bran cereal, shredded wheat, or   sugar-coated cereal ½ cup
Bulgar. Grits. Palin oatmeal. Or wild   rice. Cooked ½ cup
Cereal, unsweetened, ready to eat ¾ cup


Starchy Vegetables:

Food Serving   Size
Acorn or butternut squash or pumpkin,   unsweetened 1 cup
Cassava or plantain 1/3 cup
Corn, green peas, or parsnips ½ cup
Potato, baked with skin 1 small or ¼ large
Potato, mashed with milk and fat ½ cup
Sweet potato or yam ½ cup

Crackers and snacks:

Food Serving   Size
Chips, baked 15-20 pieces
Chips, potato or tortilla 9-13 pieces
Crackers, animal 8
Crackers, graham 3
Crackers, saltine or round butter-type 6
Popcorn 3 cups, popped
Pretzels ¾ oz
Rice cakes 2

Beans and Lentils:

Food Serving   Size
Baked beans 1/3 cup
Beans (black, pinto, navy, or kidney)   lentils, or split peas, cooked ½ cup



Food Serving   Size
Banana 1 extra-small
Blueberries or blackberries ¾ cup
Fruit, dried or raisins 2 Tbsp
Fruit, fresh or canned unsweetened ½ cup
Fruit, whole 1 small
Fruit juice, unsweetened ½ cup
Grapes small 17
Melon or raspberries 1 cup

Milk Choices

1 carbohydrate choice = 12 grams carbohydrate

Food Serving   Size
Buttermilk 1 cup
Milk(nonfat, 1%, 2%, whole) 1 cup
Rice drink, fat-free 1 cup
Soy milk, light or regular, plain 1 cup
Yogurt, plain or flavored with an   artificial sweetener, fat-free or low-fat 2/3 cup

Sweets and Dessert Choices

1 carbohydrate= 15 grams carbohydrate

Food Serving   Size
Brownie 1 1/4 –inch square
Cake, unfrosted 2-inch square
Candy, hard 3 pieces
Cookie, sandwich 2 small
Ice cream, regular ½ cup
Pudding, sugar free 1.2 cup

2 carbohydrate choices= 30 grams carbohydrate

2 carbohydrate choices= 30 grams carbohydrate

Candy bar, chocolate, plain 1 ¼ oz
Cupcake, frosted 1 small
Donut, glazed 1

3 carbohydrates= 45 grams carbohydrates

Food Serving   Size
Flan 1 cup
Fruit pie with 2 crusts 1/6 of 8 in pie
Rice pudding ½ cup

Non starchy Vegetables

1 serving = 5 grams carbohydrates

Food Serving   Size
Vegetables, cooked ½ cup
Vegetables, raw 1 cup
Vegetable juice ½ cup

Combination Food

Food Serving   Size
Soup 1 cup
Stew, meat and vegetables 1 cup

2 carbohydrate choices = 30 grams carbohydrate

Food Serving   Size
Lasagna or noodle casserole 1 cup
Pizza ¼    of 12 in thin curst
Potato or macaroni salad ½ cup

3 carbohydrate choices=45 grams carbohydrates

Food Serving   Size
Burrito (beef and bean) 1 (5 oz)
Dinner-type frozen meal 1 (14-17 oz)


Fast-Food Choices

Food Serving   Size
Chicken breast 5 oz
Chicken nuggets 6 pieces
Chicken stir-fried with vegetables 1 cup
Egg roll 1
Taco 1 small

2 carbohydrate choices= 30 grams carbohydrate

Food Serving   Size
Breakfast sandwich, biscuit or English   muffin variety 1
Hamburger, regular 1

3 carbohydrate choices = 45 grams carbohydrate

Food Serving   Size
French Fries 1 small
Sandwich grilled chicken 1
Sandwich, submarine 1 (6 in)





The many benefits of healthy eating and exercise

The many benefits of healthy eating and exercise

exerciseHealthy eating and exercise have more benefits that just managing your weight. 

They are two paramount factors in preventing, or reducing the impact of certain diseases such as Alzheimer’s, cardiovascular problems, and type 2 diabetes. 

 A healthy balanced diet and exercise can reduce the risk of developing type 2 diabetes by 60%.  This disease, once developed can often be maintained or controlled when the person follows a healthy eating plan and exercises. 

Exercise and a proper diet have also been shown to slow the aging process.  Physical activity is the most effective tool to improve quality of life and functional abilities in age related problems. 

Exercise and healthy eating have been shown to prevent normal memory loss as well as Alzheimer’s.  A lower caloric intake is seen to decrease a genic cause for Alzheimer’s and reduce plaques in those who have the disease. 

Obesity, high cholesterol and hypertension, which are all risk factors for cardiovascular disease,  can all be controlled with healthy eating habits and physical activity. 

Generally stated, a healthy diet consists of a variety of fruits and vegetables, lean meats such as skinless poultry and fish, and whole grain carbohydrates. Try to avoid sugar, saturated fats, and always monitor the serving size.


Will the new food labels help you?

Will the new food labels help you?


The nutrition labels have always been very difficult to understand (even for health professionals). I can remember several years ago while attending an air show at MacDill AFB with my daughter; it was so hot that I decided to buy frozen lemonade. It was only 4 ounces but really helped quench my thirst on this unbearable hot day in the sun. Then, we decided to read the label: 39 grams of sugar/serving. And then we see that the 4 ounces was considered 2 servings! For someone who preaches the dangers of sugar, I couldn’t believe I actually ate 78 grams of sugar in one sitting.

The new proposed nutrition labels, while still a bit ambiguous, are an improvement over what we now have. At least not serving size estimates are more honest.

Women are usually mush better at limiting serving portions, but most men will finish the whole bag of chips or cookies in one sitting: that is, their serving size will remain the WHOLE bag.

As a general rule of thumb, please limit your quantities of sugar to less than 9 grams per serving.

For more information, contact our office or set up an appointment with our registered dietitian.


FDA Proposes Changes To Nutrition Label Including More “Realistic” Serving…. – Forbes shared via