Tag Archives: Carbohydrates

Define Carb Counting for Easy Weightloss

Counting carbs.   1 Carb count= 15 grams of Carbohydrate!  It is an easy way to do Nutritional Math at any given time.  FOR A COMPLETE LIST follow this link: http://dtc.ucsf.edu/pdfs/FoodLists.pdf

We can learn about counting carbs and balancing our dietary intake from those who suffer from diabetes.  Carb Counting is a meal planning method commonly used for people with diabetes, but can also be used in meal plansto achieve weightloss. Balancing the carbs you eat with your insulin doses can help you to achieve better blood glucose control.

Where Are the Carbs???
Carbs are found in the following foods and are part of the Carb Food Exchange when counting your daily running tab, reviewed under Nutritional Math.
Fruit, fruit juices (or any food that contains fruit or fruit juices)
Milk, ice cream, yogurt (or any food that contains milk)
Breads, cereals, crackers, grains, pasta, rice
Starchy vegetables (such as corn, potatoes, peas or beans)
Sweets (such as cake, candy, cookies, pie)
Sugary foods (such as regular soda, fruit drinks, sherbet)
Beer, wine and mixed drinks

All carbs are created equal!

It is the amount of carb you eat during a meal or snack that is important, not the type of carb.  For example:  One cup of vanilla yogurt that has 30 grams of carbs and a sandwich with 30 grams of carbs,  

 both effect blood glucose levels in the same way.

Counting Carbs can be performed one of two ways:

  1. Carb servings 
  2. Carb grams.

One carb serving = roughly 15 grams of carb. 

A gram (g) is a unit of measure used for foods.                                                              Either method can be used and you will also need to recognize portion sizes.  For quick and easy daily help check the glycemic index for an exact number per food serving.

Check you food label under “Total Carbohydrate” to confirm the # of grams in a serving of food.  The general rule of thumb is 1 carb=15 grams (more or less).

1 serving or 1 apple is = 19 carbs

1 serving or 1 orange = 15 carbs

1 serving or 1 cup peas = 11 carbs

1 serving or 1 slice multi-grain bread = 13 carbs

1 serving or 6 oz lean meat, fish = 0 carbs

The foods in the groups listed below contain about 15 grams of carb per serving or choice. Each listed choices will affect your blood glucose level the same.

The following servings are:  one carb choice = 15 grams of carb

  • 1/2-cup orange juice from the Fruit group
    3/4 cup of cereal from the Bread/Starch group
    1 cup homemade coleslaw from the Vegetable group.

Using Grams, instead of counting servings, allows you to add up the grams of carb in a meal or snack. Grams are located on food labels. Your meal plan may suggest specific amounts of carb grams at each meal or snack.

NUTRITIONAL MATH

In a  2000 calorie diet, 1000 calories should come from carbohydrates. 

There are 4 calories per 1 gram of carbohydrate.

1000 cal/4 cal =250 g carb daily allotment.

250 g/ 15 g = 17 carbs

 Count 17 Carbs each dayin your diet to equal the 1000 calories of carbs.

Now, the other 1000 calories will need to come from Protein and Fat.

35% Fat or 1000 x .35=350 Fat calories

65% Protein or 1000 x .65 or 650 Protein calories

1000 Calories Carbohydrates

350 Calories Fat

   +650 Calories Protein                                                                                                 Total     2000 Calories Daily Intake

FYI  Generally speaking, the size of a sugar molecule that is in fruit, vegetables (fructose) and milk (galactose) is smaller and easier for your body to break down.  Sugar (sucrose), corn syrup and also white bread have a  complexed sugar molecule that is harder for your body to breakdown.  For example a chocolate bar is 30grams or 2 carb count.  Choose Milk, Fruit, Vegetable, Multigrain bread which have a lower 1 carb food exchange as opposed to the chips and candy bars which will have 3 carb food exchange.  It’s about optimizing your nutrient intake.  17 carbs go fast!  This is especially critical for those with Diabetes who will have an over production of insulin to do the job.

For more info

http://www.aspiruslibrary.org/patient_ed/pdf/dec/pe-dec-019.pdf

http://lowcarbmeal.info/

By: Kimberly Crocker

2000 Cal. Diet Formula

For More Great Articles visit: www.cincychic.com

Many people are interested in Calorie Shifting.  This has proven to be a dangerous diet becasue of the wrong nutrients which are removed from ones diet. A 2000 calorie diet is what the average person is recommended to eat on a daily basis.  This provides an individual with an optimal diet, in which the body receives an adaquate amount of nutrition to keep going throughout the day. 

2000 calories can also seem like alot to a smaller frame individual, or someone who is not active, both which would require less caloric intake. There is a healthy way to determine your caloric intake by removing certain foods without bringing on long term detrimental results to your organs, muscles and bones.

How are calories broken into the amounts for Daily Intake of Carbs, Fat, Protein?
You can easily due this on your own with a bit of practice and understanding of what your caloric intake should be, provided to you by your Doctor or Dietitian.

Carbohydrates are 55% of daily caloric intake.       (2000 x .55= 1100)                Therefore, 1100 calories should consist of :

6 servings of breads,

5 of  servings fruit 

 6 servings of vegetables.                                                                                                                  

Protein is 15% of daily caloric intake.                         (2000 x .15= 300)                          Smaller quantities of:

 2 servings/day 3 oz (card deck size) lean meats and  fish

Nuts (1 oz).
Fat is *30% of daily caloric intake.                              (2000 x .30= 600)                           600 calories should come from fat. EVO Oil, salad dressing, butter.
Mono or Poly Unsaturated Fats come from plants 340 calories
Saturated fat is from animal products less than 260 calories

Carbs                            1100 calories

Protein                            300 calories

Fat                                + 600 calories
Total daily intake =      2000 calories

Dietary Serving Guidelines

Dietary Serving Guidelines

The Pyramid Diet
This is the diet developed by the USDA to satisfy the nutritional requirements of most Americans.

Servings Defined:

Fruits and Vegetables 1/2 cup = 1 Serving

Fats/ Oils 1 tbsp = 1 Serving

Meat, Fish, Poultry 4-6 oz = 1 Serving

Glass of Milk or Water 8 oz =1 Serving

Juice 4 oz= 1 Serving

Recommended Daily Nutritional Intake

0-3 servings (use sparingly) fats, oils, sweets
2-3 servings (6 – 9 ounces) meat/protein
2-3 servings dairy
2-4 servings fruit
3-5 servings vegetables
6-11 servings bread/starch

Fluids are equally important to a successful diet. Add 1-2 glasses of water with 1/2 to 1 whole lemon each day. Also drink 1-2 cups of Oolong tea each day. Oolong tea burns over 157% more fat than Green Tea and has become the most popular tea designed to accelerate weigh loss.

In order to lose weight, you must take in fewer calories than you burn off each day. According to the USDA pamphlet, a sedentary woman and older people may only expend 1600 calories per day, while active men and very active women may burn 2800 calories per day – twice as much.
If your goal is to lose weight and you do not see changes just with increased physical activity, then reducing portions and servings may help, while still using the pyramid as a guide.

1200 Calorie Diet
6 oz. lean meat/protein
5 servings bread/starch
3 servings fruit
4 or more servings vegetables
2 servings dairy (low fat preferred)
3 servings fat

1500 Calorie Diet
6 oz. lean meat/protein
6 servings bread/starch
4 servings fruit
5 or more servings vegetables
2 servings dairy (low fat preferred)
3 servings fat

Daily Serving Logs
A key to losing wait and monitoring food intake is simple by keeping a Food Journal in which you write and mark your servings as you eat throughout each day.

Note: These diets are weight management tools for normally healthy adults. Consult with your medical provider to see if a reduced calorie diet is appropriate for your health before you change your diet. People with diabetes, pregnant women, children under 16, and those with an eating disorder are strongly cautioned to seek medical advice before modifying their diet. A registered dietitian is your best resource to counsel you on how to modify your diet for the best individual results. In the US, you can locate a dietitian through the Academy of Nutrition and Dietetics.

A special thank you to the USDA and about.com for the links and information used on this blog.