If you work with a registered dietitian nutritionist, they can help determine your recommended intake based on your weight, age, gender, lifestyle, and health goals. The portion size will vary depending on the type of carbohydrate choice, so using carbohydrate counting as a meal planning method - counting carbohydrate foods in 15-gram portions - may help you eat more consistent amounts.ĭon’t panic! Your meal plan will include more than 15 grams of carbohydrate at each meal. Limit servings of simple carbohydrate such as chips, cookies, cakes, and honey, which may elevate blood glucose more quickly. Also opt for foods rich in whole grains (like whole grain breads) over refined grains (like white bread and white pasta).īrown and wild rice, popcorn, oatmeal, and quinoa are also examples of whole grains. When choosing carbohydrate foods, reduce the impact on blood glucose levels by making the healthiest choices.įor example, choose fresh, whole fruit instead of dried fruit or fruit juice. When reading food labels to determine the carbohydrate content, focus on the line “Total Carbohydrate.” Many foods have food labels, but for those without a label, such as fresh fruit and vegetables, use a digital app like Calorie King, for a quick reference.
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