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Carbohydrate Counting Diet, 2000 Calorie Sample Menu
What is it?
- Carbohydrate (kar-bo-hi-drate) counting means keeping track of the amount of carbohydrates you eat every day. Carbohydrates are found in breads and starches, dairy products, fruits, vegetables, sugars, and sweets. Carbohydrates become blood sugar (glucose) in your body after you eat. You may prevent kidney, eye, nerve, or heart problems by keeping your blood sugar within normal range.
- People with diabetes (di-uh-b-tees) may eat small amounts of food that contain sugar. But, the sugar containing foods must be included in the carbohydrate amounts allowed for each meal or snack. To control blood sugar, a diabetic must eat certain amounts of carbohydrates at the same time each day.
- One serving of a carbohydrate food contains 12 to 15 grams of carbohydrate. A carbohydrate food may be a fruit, dairy product, or a bread or starch serving in the amounts listed below.
- Vegetables contain only 5 grams of carbohydrate per serving. Do not count vegetables as carbohydrates unless you eat more than 2 servings per meal.
- Meat, meat substitutes, and fats are not counted as carbohydrates.
- Your dietitian (di-uh-tih-shun) will explain when and how many carbohydrate servings or grams you can eat during the day. Ask your caregiver for the diabetic exchange diet CareNote to learn more about serving sizes.
- Talk with your caregiver if your blood sugar levels are too low or too high. Make sure your cholesterol and other blood lipids (fats) are checked at least once a year. You may need to follow a low fat diet if they are too high.
- Check with your dietitian before exchanging one kind of carbohydrate for another. Ask your dietitian or caregiver before eating the following foods.
- foods with added sugar
- corn syrup
- maple syrup
- jams and jellies
- Read the labels of packaged foods to find out how many grams of carbohydrate a serving has in it. Make sure you also eat non-sweetened foods with your meals, if you eat foods or drink liquids that contain sugar.
- The lists below tell you how much carbohydrate is in each food group. Eat only the amount that is on the food list.
- Do not eat too much protein or fat because they can increase your risk of kidney or heart disease.
- Choose high fiber foods to help control your blood sugar. Examples of high fiber foods are fresh fruits and vegetables, whole grain breads, cooked dried beans, and bran cereals.
- Increase your activity level to help control your blood glucose levels. Tell your dietitian about your exercise plan so your diet can be adjusted to keep your blood sugar normal.
Serving Sizes: Use the list below to measure foods and serving sizes. A serving size means the size of food after it is cooked or prepared.
- 1 pint or 2 cups (16 fluid ounces) of liquid is the size of 1-1/3 soda-pop cans.
- 1-1/2 cup (12 fluid ounces) of liquid is the size of a soda-pop can.
- 1 cup of food is the size of a large handful, or 8 fluid ounces of liquid.
- 1/2 cup of food is about half of a large handful, or 4 fluid ounces of liquid.
- 2 tablespoons (Tbsp) is about the size of a large walnut.
- 1 tablespoon (Tbsp) is about the size of the tip of your thumb (from the last crease).
- 1 teaspoon (tsp) is about the size of the tip of your little finger (from the last crease).
- 3 ounces of cooked meat, fish, or poultry is about the size of a deck of cards.
- 1 ounce of cooked meat, fish, or poultry is about 1/4 cup (c).
- One ounce of hard cheese is about a 1 inch cube.
- A serving of vegetables is 1/2 cup (1/2 handful) cooked, or 1 cup (1 handful) raw.
CARBOHYDRATE FOODS AND SERVING SIZES
Breads and Starches: Each serving contains 15 grams carbohydrate. Eat ____ servings per day from this list. Most people need 6-10 servings per day.
- 1 slice bread (1 ounce)
- 1/2 cup cooked pasta, corn, cooked cereal, mashed potato, or green peas
- 1/3 cup cooked rice, dried beans, or dried peas
- 3/4 cup flake cereal
- 1/2 hamburger or hot dog bun, English muffin, or frozen bagel
- 3 cups air-popped popcorn
- 1 small (3 inch) potato
- 2 rice cakes
- 6 saltines or three (2-1/2 inch squares) graham crackers
Fruits: Each serving contains 15 grams carbohydrate. Eat ____ servings per day from this list. Most people need 3-5 servings per day.
- 1/2 cup apple, orange, or grapefruit juice
- 1 small (2-1/2 inch) apple, peach, or orange
- 1/2 cup applesauce or canned fruit
- 3/4 cup fresh blueberries
- 1/3 cup cranberry juice cocktail, grape juice, or prune juice
- 15 small grapes or 12 large grapes
- 1 kiwi fruit
- 1/2 large pear or fresh grapefruit
- 2 Tbsp raisins or 1/4 cup dried fruit
- 1-1/4 cup fresh strawberries or melon cubes
Dairy: Each serving contains 12 grams carbohydrate. Eat or drink____ servings per day from this list. Most people need 2-4 servings per day.
- 1/2 cup sugar-free custard, pudding, or evaporated milk
- 1 cup fresh milk or sugar-free yogurt
- 1/3 cup nonfat milk powder
Vegetables: Each serving contains 5 grams carbohydrate. Only count a vegetable as carbohydrate if you have more than 2 servings per meal. Eat ____ servings per day from this list. Most people need 3-5 servings per day.
- 2 Tbsp tomato sauce
- 1 cup vegetable or tomato juice
- 1/2 cup cooked vegetables or 1 cup raw vegetables
Combination Foods: Each serving contains about 15 grams carbohydrate. Eat ____ servings per day from this list. Most people need 1-2 servings per day.
- 1/2 cup of any casserole, like tuna or chicken noodle, macaroni and cheese, chili with meat, or spaghetti and meat sauce
- 1 cup cream, bean, tomato, or vegetable soup
- 1/8 of a 10-inch pizza
- 1/2 of a store-bought pot pie, like chicken, turkey, or beef
- One 3 ounce taco
NON-CARBOHYDRATE FOODS TO INCLUDE IN YOUR DIET
Meat/Meat substitutes: The foods on this list do not count as carbohydrates. Eat ____ servings per day from this list. Most people need 2-3 servings per day.
- 1/2 cup cottage cheese
- 1/2 cup cooked dried beans
- 1 to 2 oz low fat cheese
- 1 large egg (Limit eggs to 2 or 3 per week.)
- 2 to 3 oz cooked meat, fish, poultry
- 2 Tbsp peanut butter
Fats: The foods on this list do not count as carbohydrates. Eat ____ servings per day from this list. Most people need 2-4 servings per day.
- 6 almonds or 10 small peanuts
- 1/8 avocado
- 1 teaspoon oil or margarine
- 6 small olives
- 2 Tbsp low calorie salad dressing
- 1Tbsp regular salad dressing
2000 CALORIE SAMPLE MENU A sample of a 2000 calorie diabetic diet is shown below. A dietitian can help you decide you many snacks you need each day.
Breakfast: 57 grams carbohydrate
- 4 carbohydrate choices, such as
- 2 breads or starches, like 1 English muffin or 1-1/2 cups bran flakes cereal
- 1 milk, like 1 cup skim or 1% milk, or 1 cup nonfat sugar-free yogurt
- 1 fruit, like 1/2 large (9-inch) banana or 1-1/4 cup of fresh strawberries
- 1 ounce meat or protein, like 1 soft-boiled egg or 1/4 cup scrambled egg substitute. Do not eat more than 3 eggs each week.
- 1 fat, like 1 tsp margarine
Morning Snack: 15 grams carbohydrate
- 1 carbohydrate choice, such as
- 1 bread or starch, like 2 fat-free rice cakes or 6 saltine crackers
- 1 fat, like 2 tsp peanut butter or 2 Tbsp lowfat cream cheese
Lunch: 55 grams carbohydrate
- The following foods can be combined to make a chicken pasta salad.
- 2 ounces meat or protein, like 2 ounces cooked chicken breast with 1 ounce grated lowfat cheese
- 2 vegetables, like 1 cup fresh salad greens and 1 cup chopped fresh vegetables
- 2 carbohydrate choices, such as 2 breads or starches, like 1 cup cooked pasta
- 2 fats, like 4 Tbsp lowfat salad dressing
- You should also add the following foods for lunch.
- 1 fruit, like 1 small orange or 1/2 large pear
- 1 free food, like 12 ounces sugar-free soft drink
Afternoon Snack: 27 grams carbohydrate
- 2 carbohydrate choices, such as
- 1 milk, like 1 cup skim milk or 1 cup nonfat sugar-free yogurt
- 1 fruit, like 1/2 cup sugar-free canned fruit
Dinner: 67 grams carbohydrate
- 3 ounces meat or protein, like 3 ounces baked cod or salmon
- 4 carbohydrate choices, such as
- 2 starches, like one 3-inch baked potato and 1/2 cup cooked corn
- 1 fruit, like 3/4 cup fresh pineapple or 15 grapes
- 1 milk, like 1 cup skim milk
- 2 vegetables, like 1 cup steamed asparagus and 1 cup steamed carrots
- 1 fat, like 1 tsp margarine or 1 tsp olive oil
Evening Snack: 27 grams carbohydrate
- 1 carbohydrate choice, such as
- 1 bread, like 1/2 of a 2-ounce bagel (frozen kind) or 3/4 ounce pretzels
- 1 ounce meat or protein, like 1/4 cup lowfat cottage cheese or 1 ounce turkey breast
- 1 fat, like 2 tsp lowfat mayonnaise
CALL YOUR CAREGIVER IF:
- You have questions about the serving sizes on this diet.
- You have questions about how to prepare or cook foods on this diet.
- You have questions about how or where to buy foods on this diet.
- You have questions or concerns about your illness, medicine, or this diet.
You have the right to help plan your care. To help with this plan you must learn about your diet. You can then discuss the treatment options with your caregivers. Work with them to decide what care will be used to treat you. You always have the right to refuse treatment.