Healthy Children - November 2016

Carbohydrates Portion Chart

Breads, Grains and Cereals:
1 Ounce bread product (1 slice bread, ¼ large bagel, 6” tortilla)
1/3 cup cooked rice or pasta
1 cup coup
¾ ounce unsweetened cold cereal (serving sizes vary, check label)
½ cup cooked cereal
3 cups air-popped popcorn

Milk and Yogurt:
1 cup milk
1 cup low-fat or skim milk, or 6 ounces low-fat or fat-free plain or Greek yogurt
6 ounces flavored yogurt made with low-calorie sweetener (these vary, check label)

Fruits:
1 Small piece fresh fruit
½ medium fruit (apple, banana)
½ cup canned fruit in own juice
1 cup honeydew or cantaloupe
1 ¼ cup honeydew or cantaloupe
1 ¼ cup watermelon
½ cup fruit juice
2 TBSP dried fruit
1 cup raspberries
1 ¼ cup strawberries
1 cup blackberries
¾ cup blueberries

Vegetables and Beans:
½ cup potato, sweet potato, peas, corn
½ cup cooked beans, legumes (garbanzo, kidney, black beans)
1 cup winter squash
1/3 cup cooked cassava, yam, and taro
1/3 plantain (green or yellow)
1 ½ cups cooked vegetables (small portions of non-starchy vegetables are free)

Sweets and Snack Foods:
¾ ounce snack food (pretzels, 4-6 crackers)
8 baked chips, potato, pita
13 regular chips, tortilla, potato
1 ounce sweet snack (2 small sandwich cookies, 5 vanilla wafers)
1 TBSP sugar or honey
½ cup regular ice cream

The lists above provide a basic idea of the carb count in common foods. Each portion is one carbohydrate choice (15 grams of carbohydrate). Foods with fewer than 20 calories and fewer than 5 grams of carbohydrate are considered “free.” These include sugar-free beverages, sugar substitutes, spices and seasonings.


Carbohydrate choices for common serving sizes:
1 regular sandwich = 2 carbohydrate choices or about 360 grams of carbohydrates
1 6” sub sandwich = 3 carbohydrate choices or about 45 grams of carbohydrates
1 cup cooked rice or pasta = 3 carbohydrate choices or about 45 grams of carbohydrates
1 medium (average) apple or banana = 2 carbohydrate choices or about 30 grams of carbohydrates
Better carbohydrate choices- Carbohydrate counting is important, but the type of carbohydrate also is important for both blood glucose and overall health. All carbohydrates are not the same. Choose better carbohydrate choices, such as whole grains and less-processed foods.
Opt for beans and other legumes.
Select whole grain bread, whole grain pasta and brown rice over white (refined) varieties.
Experiment with many types of whole grains, including barley, oatmeal, quinoa and bulgur.
Go for whole fruits instead of fruit juice or sugary foods.
Select a variety of vegetables such as cauliflower, tomato, carrots and spinach (most vegetables are great choices).