Pudding, sugar-free or sugar-and fat-free (made with fat-free milk)Ģ carbohydrate choice = 30 grams carbohydrate Table 2 Foodģ carbohydrate choices = 45 carbohydrate Table 3 Foodįruit pie, commercially prepared with two crustsĢ carbohydrate choices = 30 grams carbohydrate Table 2 FoodĬasserole-type entrees (tuna noodle, lasagna, spaghetti and meatballs,ģ carbohydrate choices – 45 grams carbohydrate Table 3 Foodĭinner-type healthy frozen meal (includes dessert and is usually less than 400 calories)ġ chicken breast (about 7 oz. The metric carat (adopted in year 1907) is equal to 0.2 grams (g) 200 milligrams (mg) 0.007055 ounces (oz) 3.08647167 grains or or 'troy grains' (gr).
3 OZ IN GMS FREE
Some vegetables, such as salad green (lettuce, romaine, spinach, and arugula), have so little carbohydrate that they are considered free foods.ġ carbohydrate choice = 15 grams carbohydrate Table 1 Foodġ ¼-inch square, 7⁄ 8-inch high (about 1 oz.) Non-starchy vegetables include asparagus, beets, broccoli, carrots, cauliflower, eggplant, green beans, greens, (collard, dandelion, mustard, purslane, turnip), mushrooms, onions, pea pods, peppers, spinach, squash (summer, crookneck, zucchini), and tomatoes. *Yogurt is highly variable in carbohydrate content, so check the food label to be sure.ġ serving = 5 grams carbohydrate Non-starchy Vegetables Food Yogurt (including Greek), plain or sweetened with an artificial sweetener* Any item containing less than 5 mg of sodium is considered. Sodium causes the body to retain water and a low sodium diet helps in controlling high blood pressure and water build up. A single (3 Oz Serving) 3 oz Chicken Breast Meat contains about 55 mg of sodium. Fruits Foodġ extra-small banana, about 4-inches long (4 oz.)ĭried fruits (blueberries, cherries, cranberries, mixed fruit, raisins)įruit, whole, medium (nectarine, orange, pear, tangerine)ġ carbohydrate choice = 12 grams carbohydrate Milk and Milk Substitutes Food It’s recommended to limit your daily sodium intake to 2000 mg or 2 grams per day. NOTE: the weights listed include skin, core, and seeds. Lentils (any color), or peas (black-eyed and split), cooked or canned, *Serving sizes for all starchy vegetable measure cooked vegetables.Ĭrackers and Snacks Crackers and Snacks Foodīeans (black, garbanzo, kidney, lima, navy, pinto, white), Starchy Vegetables* Starchy Vegetables FoodĬorn, green peas, mixed vegetables, or parsnips *Serving sizes for all grains and pasta measure cooked foods. Quinoa (all colors), or rice (white, brown, and other colors and types)īran cereal (twigs, buds, or flakes), shredded wheat (plain), or sugar-coated cerealīulgur, kasha, tabbouleh (tabouli), or wild rice 1 carbohydrate choice = 15 grams carbohydrateġ pancake (4 inches across, ¼ inch thick)ġ small tortilla (6 inches across) or 1⁄ 3 large tortilla (10 inches across)ġ waffle (4-inch square or 4 inches across)Ĭereals and Grains* (Including Pasta and Rice) cereals and grains Foodīarley, couscous, millet, pasta (white or whole-wheat, all shapes and sizes), polenta,
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