For your meal plan, you count the number of grams or servings of carbohydrates that you eat at each meal and snack to make sure you are within a certain range, as determined by your health care provider. Your meal plan will be specific, giving you definite amounts for each meal or snack.

Examples of Carb Amounts in Foods -

One serving equals 15 grams of carbohydrate

Grains & Starches

Whole grain, high fiber, low sugar are best.

1 slice (1 ounce) whole grain bread

½ whole-wheat English muffin

½ whole-wheat pita (6 in.)

¼ whole-wheat bagel

½ whole-wheat hamburger bun

1 small (1 ounce) whole grain dinner roll

½ cup bran cereal

¾ cup unsweetened cereal

¼ cup low-sugar granola

½ cup oatmeal, plain, cooked

½ cup whole grain pasta, cooked

1/3 cup brown rice, cooked

1/3 cup whole wheat couscous, cooked

1/3 cup barley, cooked

½ cup bulgur, cooked

¼ cup spelt or kamut, cooked

3 Tbsp. wheat germ, dry

1/3 cup quinoa, cooked

½ cup corn

½ corn on the cob, large

½ cup green peas, cooked

½ cup cooked beans or lentils

½ cup mashed potatoes

½  baked potato, large

¼ baked sweet potato or yam

8-10 whole grain crackers

3 cups popcorn, plain

Fruits

Juice should be avoided.

1 small apple, orange, peach, nectarine, pear

2 small tangerine

1/2 banana

4 apricots, fresh

1 large kiwi

1 Tbsp. raisins

¾ cup blueberries or blackberries

1¼ cup strawberries

1 cup raspberries

1 cup melon cubes or 1 slice

½ grapefruit, large

1 cup (about 12) grapes

2 plums

½ small mange

¾ cup pineapple

1 ¼ cup watermelon

Milk

1 cup non-fat milk, any variety

6 oz. yogurt, plain or artificially sweetened

12 oz. Greek yogurt, plain

Non-Starchy Vegetables

Most vegetable contain a very small amount of carbohydrates. The carbohydrates in non-starchy vegetables are not counted. Include plenty of vegetables with meals and snacks to provide optimal nutrition and fiber.  Here is a list of some good choices.

Artichoke Artichoke hearts Asparagus Beans: Italian, green, yellow, wax Bean sprouts Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Chinese cabbage Cucumber Eggplant Green onions or scallions Greens: beet, collard, dandelion, kale, mustard, turnip Jicama Kohlrabi Leeks Mixed vegetables, no corn or peas

Mushrooms Okra Onions Parsley Peppers, all varieties Radishes Rhubarb, fresh Rutabaga Snow peas or pea pods Spinach Summer squash Swiss chard Tomato, raw Tomato paste Turnips Water chestnuts Watercress Zucchini Lettuce: endive, escarole, leaf, Romaine, iceberg