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Pioneer Soap Gal
Sources of Carbohydrate
Each item listed with its accompanying serving size contains about 15 grams of carbohydrate or 1 serving(exchange) of carbohydrate.
Breads
1 slice bread
2 slices reduced-calorie bread
1 1oz. dinner roll
½ hamburger/hot dog bun
½ bagel
½ English muffin
1 2 ½ -inch biscuit
1 2-inch cube cornbread
½ 6-inch pita
1 6-inch tortilla
2 6-inch taco shells
1 4 ½ -inch waffle
2 4-inch pancakes
1 slice French toast
1 cup croutons
1/3 cup stuffing, bread (prepared)
Cereals and Grains
½ cereal bar
½ unfrosted poptart or toaster pastry
½ cup bran cereal
¾ cup unsweetened cereal
½ cup sugar-frosted cereal
1 ½ cup puffed cereal
½ cup Shredded WheatÒ
¼ cup Grape-NutsÒ
½ cup oats
½ cup cooked cereal (grits, oatmeal)
1/3 cup couscous
3 Tbsp flour (dry)
3 Tbsp cornmeal (dry)
3 Tbsp wheat germ
½ cup pasta (cooked)
1/3 cup rice (white or brown) (cooked)
½ cup rice milk
Starchy Vegetables
½ cup corn
1 corn on cob, 6-inch
½ cup peas
1 3oz potato, plain (baked or boiled)
½ cup mashed potatoes
½ cup yam, sweet potato, plain
1 cup squash, winter (acorn, butternut)
1/3 – 1/2 cup tomato or spaghetti sauce
1 ½ cup vegetable juice
Beans, Peas, and Lentils
1/3 cup baked beans
½ cup beans/peas, cooked (garbanzo, pinto, kidney, white, split, black-eyed)
2/3 cup lima beans
½ cup lentils, cooked
Crackers and Snacks
7 saltine crackers
15-20 tortilla or potato chips
24 oyster crackers
8 animal crackers
3 2-½ -inch square graham crackers
¾ oz pretzels
¼ - ½ soft pretzel
3 cups popped popcorn
2 4-inch rice cakes
½ cup chow mein noodles
3 cheese or peanut butter crackers
43 GoldfishÒ crackers
21 Cheese NipsÒ
Milk and Yogurt
1 cup (8 oz) milk (skim, 1%, 2%, whole)
½ cup (4 oz) chocolate milk
¾ cup (6 oz) plain, low-fat yogurt
½ cup evaporated milk
1/3 cup nonfat dry milk
1 cup goat’s milk
More Sources of Carbohydrate
Each item listed with its accompanying serving size contains about 15 grams of carbohydrate or 1 serving(exchange) of carbohydrate.
Fruit
½ cup canned fruit (unsweetened, in its own juice)
½ cup applesauce (unsweetened)
1 small banana (4½ inch)
1 small apple, orange
15 small grapes
1 ¼ cup strawberries, whole
1 ¼ cup watermelon (cubed)
1 cup cantaloupe, honeydew, papaya (cubed)
2 Tbsp raisins
¼ cup dried fruit
½ cup juice (apple, orange, grapefruit, pineapple)
1/3 cup juice (grape, cranberry, prune, blends)
Combination/Other Food
½ cup Ice cream
½ cup Ice cream, no added sugar
1/3 - 1/2 cup frozen yogurt
¼ cup sherbet
½ cup pudding, sugar-free
1- inch square cake, frosted
2- inch square cake, unfrosted
½ Doughnut, plain cake
1 Tbsp honey
1 Tbsp sugar
1 Tbsp regular syrup
1 Tbsp light syrup
1 Tbsp jam, jelly
3 Tbsp ketchup
½ cup jello, regular
1/3 – 1/2 slice, medium pizza
Fibrous Vegetables
Each item listed contains about 5 grams of carbohydrate per serving.
What is a serving of fibrous vegetables? ½ cup cooked OR 1 cup raw
Artichoke/artichoke hearts
Asparagus
Beans (green, wax, Italian)
Bean sprouts
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Greens (collard, kale, mustard, turnip)
Kohlrabi
Leeks
Lettuce
Mixed vegetables, without corn, peas, pasta
Mushrooms
Okra
Onions (white, green, scallions)
Pea pods
Peppers, all varieties
Radishes
Salad greens
Sauerkraut
Spinach
Summer squash
Tomato
Turnips
Water chestnuts
Watercress
Zucchini
Protein/Fat (0 grams carbohydrate)
Each item listed is considered a protein and/or fat, unless you add carbohydrate to it
Beef
Poultry
Fish/Seafood
Pork
Veal
Meat sticks
Luncheon/deli meats
Eggs
Cheese
Nuts
Cream cheese
Creamer, non-dairy
Mayonnaise
Margarine
Butter
Oil
Lard
Salad dressings: ***ranch, oil and vinegar, Caesar
Sour cream
***The following are salad dressings that can be high in carbohydrate per serving. Please read the food label to determine the amount of carbohydrate:
Catalina
French
Honey Dijon
Honey mustard
Poppy seed
Russian
Red wine vinaigrette
Raspberry vinaigrette
Thousand island
***Items that are “fat-free,” “low-fat”, “lite”, or “reduced-fat” may actually have sugar/carbohydrate added to them to make them taste better, since the fat was taken out. Therefore, you should always read the food label for the total carbohydrate.
Each item listed with its accompanying serving size contains about 15 grams of carbohydrate or 1 serving(exchange) of carbohydrate.
Breads
1 slice bread
2 slices reduced-calorie bread
1 1oz. dinner roll
½ hamburger/hot dog bun
½ bagel
½ English muffin
1 2 ½ -inch biscuit
1 2-inch cube cornbread
½ 6-inch pita
1 6-inch tortilla
2 6-inch taco shells
1 4 ½ -inch waffle
2 4-inch pancakes
1 slice French toast
1 cup croutons
1/3 cup stuffing, bread (prepared)
Cereals and Grains
½ cereal bar
½ unfrosted poptart or toaster pastry
½ cup bran cereal
¾ cup unsweetened cereal
½ cup sugar-frosted cereal
1 ½ cup puffed cereal
½ cup Shredded WheatÒ
¼ cup Grape-NutsÒ
½ cup oats
½ cup cooked cereal (grits, oatmeal)
1/3 cup couscous
3 Tbsp flour (dry)
3 Tbsp cornmeal (dry)
3 Tbsp wheat germ
½ cup pasta (cooked)
1/3 cup rice (white or brown) (cooked)
½ cup rice milk
Starchy Vegetables
½ cup corn
1 corn on cob, 6-inch
½ cup peas
1 3oz potato, plain (baked or boiled)
½ cup mashed potatoes
½ cup yam, sweet potato, plain
1 cup squash, winter (acorn, butternut)
1/3 – 1/2 cup tomato or spaghetti sauce
1 ½ cup vegetable juice
Beans, Peas, and Lentils
1/3 cup baked beans
½ cup beans/peas, cooked (garbanzo, pinto, kidney, white, split, black-eyed)
2/3 cup lima beans
½ cup lentils, cooked
Crackers and Snacks
7 saltine crackers
15-20 tortilla or potato chips
24 oyster crackers
8 animal crackers
3 2-½ -inch square graham crackers
¾ oz pretzels
¼ - ½ soft pretzel
3 cups popped popcorn
2 4-inch rice cakes
½ cup chow mein noodles
3 cheese or peanut butter crackers
43 GoldfishÒ crackers
21 Cheese NipsÒ
Milk and Yogurt
1 cup (8 oz) milk (skim, 1%, 2%, whole)
½ cup (4 oz) chocolate milk
¾ cup (6 oz) plain, low-fat yogurt
½ cup evaporated milk
1/3 cup nonfat dry milk
1 cup goat’s milk
More Sources of Carbohydrate
Each item listed with its accompanying serving size contains about 15 grams of carbohydrate or 1 serving(exchange) of carbohydrate.
Fruit
½ cup canned fruit (unsweetened, in its own juice)
½ cup applesauce (unsweetened)
1 small banana (4½ inch)
1 small apple, orange
15 small grapes
1 ¼ cup strawberries, whole
1 ¼ cup watermelon (cubed)
1 cup cantaloupe, honeydew, papaya (cubed)
2 Tbsp raisins
¼ cup dried fruit
½ cup juice (apple, orange, grapefruit, pineapple)
1/3 cup juice (grape, cranberry, prune, blends)
Combination/Other Food
½ cup Ice cream
½ cup Ice cream, no added sugar
1/3 - 1/2 cup frozen yogurt
¼ cup sherbet
½ cup pudding, sugar-free
1- inch square cake, frosted
2- inch square cake, unfrosted
½ Doughnut, plain cake
1 Tbsp honey
1 Tbsp sugar
1 Tbsp regular syrup
1 Tbsp light syrup
1 Tbsp jam, jelly
3 Tbsp ketchup
½ cup jello, regular
1/3 – 1/2 slice, medium pizza
Fibrous Vegetables
Each item listed contains about 5 grams of carbohydrate per serving.
What is a serving of fibrous vegetables? ½ cup cooked OR 1 cup raw
Artichoke/artichoke hearts
Asparagus
Beans (green, wax, Italian)
Bean sprouts
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Greens (collard, kale, mustard, turnip)
Kohlrabi
Leeks
Lettuce
Mixed vegetables, without corn, peas, pasta
Mushrooms
Okra
Onions (white, green, scallions)
Pea pods
Peppers, all varieties
Radishes
Salad greens
Sauerkraut
Spinach
Summer squash
Tomato
Turnips
Water chestnuts
Watercress
Zucchini
Protein/Fat (0 grams carbohydrate)
Each item listed is considered a protein and/or fat, unless you add carbohydrate to it
Beef
Poultry
Fish/Seafood
Pork
Veal
Meat sticks
Luncheon/deli meats
Eggs
Cheese
Nuts
Cream cheese
Creamer, non-dairy
Mayonnaise
Margarine
Butter
Oil
Lard
Salad dressings: ***ranch, oil and vinegar, Caesar
Sour cream
***The following are salad dressings that can be high in carbohydrate per serving. Please read the food label to determine the amount of carbohydrate:
Catalina
French
Honey Dijon
Honey mustard
Poppy seed
Russian
Red wine vinaigrette
Raspberry vinaigrette
Thousand island
***Items that are “fat-free,” “low-fat”, “lite”, or “reduced-fat” may actually have sugar/carbohydrate added to them to make them taste better, since the fat was taken out. Therefore, you should always read the food label for the total carbohydrate.
Posted in: Weight Managment
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