All Posts tagged nutrition

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)





It’s National Blueberry Month!

It’s National Blueberry Month!

BlueberrySummer is a great time to enjoy fresh fruit. Throughout the summer different fruits are readily available at the grocery store, farmer’s market or in our own backyards.

July is National Blueberry month and a great time to enjoy this colorful, flavorful fruit. Blueberries have been a staple in the American diet for many years. They are colorful, taste good, healthy and convenient. Blueberries are low in fat, sodium free and a good source of fiber and vitamin C. One cup of fresh blueberries at 80 calories provides 5 grams of fiber and 15% of the vitamin C you need for the day. Blueberries are easy to prepare and serve. There is no peeling, pitting, coring or cutting. Just rinse in clean, cool water, eat and enjoy.

  • Selection and Storage

When purchasing fresh blueberries look for ones that are firm, dry, plump, smooth-skinned and relatively free of leaves and and stems. Berries should be deep-purple blue to blue-black in color. Reddish berries are not ripe. Fresh berries should be refrigerated, but not washed until ready to use. Refrigerated they will maintain their quality for 10 to 14 days. Blueberries can easily be frozen for later use. The easiest way to freeze is to pack unwashed berries dry into freezer containers or bags leaving ½-inch of headspace. Washing blueberries before freezing will result in a tougher skin. They can also be frozen on a tray and then packed into containers as soon as they are frozen. Be sure to wash before using.

Using Blueberries

There are lots of recipes for using blueberries, but some of the best ways to use them are simple and easy:

  • Wash and eat
  • Add to pancakes, muffins or quick bread
  • Serve on top of ice cream or frozen yogurt
  • Top dry or cooked cereal with them
  • Add them to fruit salad or tossed salad.

Enjoy this colorful, healthy fruit of summer!


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



About your New Years resolutions

About your New Years resolutions

You’ve made your New Years resolution to get in shape, be more fit, eat healthier, avoid stress…

But did you think about the time it would take to see a fitness trainer, then a nutritionist, and then a massage therapist?
You are in luck because they are all at one convenient location in the Kaizen Total Wellness Center, Lakewood Ranch! At our medically supervised wellness center, our professionals are dedicated to helping you achieve a healthier lifestyle. Whether it is a jumpstart on a healthy diet, getting in shape with our advanced fitness combination – Power Plate and bioDensity machines – or de-stressing with our massage therapist, we have it here.

Keep your New Years resolution with one simple phone call.



Help fight holiday TOXIC TEMPTATION!!

Help fight holiday TOXIC TEMPTATION!!

Meet Julie Calmes, RD, LD/N Dietitian/Nutritionist at Kaizen Total Wellness! She’s here to tell you YOU can do it! She knows how to keep you focussed on staying in control without feeling deprived over the holidays. It isn’t easy for anyone! One thing is for sure – January 1 will come whether or not we let ourselves give in to those horribly tasting toxic temptations!! 

Julie is a Registered Dietitian with the Academy of Nutrition and Dietetics (formerly called the American Dietetic Association). She received her B.S. in Medical Dietetics from Ohio State University. She moved to Sarasota in 2008 to be closer to her sister and the beach. Living a healthy lifestyle is important to her, and she has spent her career teaching people about the impact nutrition can have on improving their health and preventing disease. She enjoys cooking, gardening, Jazzercise and bicycling with her husband and Lhasapoo, named “Cookie”.

Call Kaizen Total Wellness and give yourself the best holiday gift EVER!!
(941)315-6182 for an appointment