What about foods without labels?

When foods do not have a food label we can use other tools to estimate the carbohydrate content.  One option is to use Food Composition Lists. Similar foods are grouped together, for example rice, potatoes, bread, and noodles are examples in the Starch Group. Apples, oranges, berries, and bananas are examples from the Fruit Group. Milk and yogurt are found on the Milk Group. Cheese doesn’t have carbs so it is grouped with the Meats and Protein group. The remaining groups are the Non-Starchy Vegetables Group, such as broccoli, green beans, and salads, which contain only small amounts of carbohydrate, and lastly the Fats and Oils Group.

Portion sizes are provided so that the foods listed within each of the groups will provide approximately the same amount of carbohydrate, protein, fat, and calories as the other foods in that same food group.

For the purpose of carbohydrate counting, each item on the starch list, fruit list, and milk list will provide about 15 grams of carbohydrate in the portion size listed.

One carbohydrate portion equals 15 grams of carbohydrate.

You have the flexibility to mix and match your carbohydrate food choices, while staying within your carbohydrate budget for each meal.

For example, if your goal is to have 45 grams of carbohydrate at each meal, you might decide to have:

Two portions from the Starch Group: 15 + 15 = 30 grams of carbohydrate plus                                                                                                       

One portion from the Fruit Group: 15 grams of carbohydrate

For a total of 45 grams of carbohydrate at that meal.

Of course to complete the meal you might choose a lean protein and perhaps a salad.

Let’s look at some specific examples:

Let’s say you wanted to have rice at lunch.

The Starch Group shows one portion of rice is 1/3 cup of cooked rice, which is 15 grams of carbohydrate.

If your goal is 45 grams of carbohydrate at that meal, then you can plan to eat 1 cup of rice, which is 15 x 3 = 45 grams of carbohydrate. Pair your carbohydrates with lean proteins, and some vegetables from the non-starchy vegetable list.

In the mood for a different meal?

Using the same goal of 45 gram carbohydrate per meal, you could choose:

• 1 cup of oatmeal, counts as 2 servings from the Starch Group, or 30 grams of carbohydrate.
• 1 (8 ounce) cup of nonfat milk is a serving from the Milk Group, or 15 grams of carbohydrate.
• 1 hard-boiled egg which has no carbohydrates.

Another example could be a sandwich made with 2 slices of bread for 30 grams of carbohydrate, plus a small apple for 15 grams of carbohydrate. The meat or cheese in the sandwich counts as protein, not carbohydrates. Choosing a lean protein is best for overall health.

Remember that the main carbohydrate containing groups (Starch, Fruit, Milk), merely lists portions that equal 15 grams of carbohydrate. The amount you should eat is based on your personal carbohydrate needs. While some people need about 45-60 grams of carbohydrate each meal, other people may need 60-75 grams of carbohydrate each meal. Carbohydrate requirements are based on age, gender, height, weight, and physical activity. The Food Composition Lists are just a way for you to build your meal and be aware of your carbohydrate intake at each meal.

If you are dining out, most chain restaruants have published nutrition facts online.  You can also reference our food list (note the different values for cooked vs uncooked foods). Here are some other resources: link out to websites and apps: CalorieKing, MyFitnessPal, KingFit (app only).