Tip 1:  Start with serving size – check out serving size first before looking at specific nutrients
Tip 2 : Opt for “lite” or 5 grams or less of fat/serving
Tip 3: Aim for 3 grams of fiber/15 grams carbohydrate
Tip 4: Aim for less than 6 grams of sugar per serving size

Putting carb and fiber info into action:
  • Remember carbohydrate = sugar + starch + fiber
    • Aim for 15 g carb/3 grams fiber; 30 g carb/6 g fiber; 45 g carb/6 g fiber
    •  15-30 grams carb is appropriate for snacks and light breakfast
    • 45-60 grams carb is appropriate for meals
  • Total carbs for the day
    • 130 grams of carb/ is minimum daily intake
    • 150 grams of carb/ helps with weight loss in women
    • 180 grams of carb/ helps with weight loss in men
    • Note: very active people without diabetes, may use up to 400 grams of carb/day

 

Food item What to look for No need to worry about
Cracker
  • Fiber
  • Fat
  • Sodium
  • Sugar
  • Protein
Milk
  • MF (2% or less)
  • Sodium
  • Fiber
Yogurt
  • MF (2% or less)
  • Sugar (8 g or less)
  • Sodium
  • Fiber
Bread
  • Fiber
  • Total carbohydrate per serving
  • Sugar
  • Protein
Cereal
  • Fiber
  • Sugar
  • Total carbohydrate
  • Protein
  • sodium
Juice
  • 100% juice
  • Ingredient
  • Sugar will be high naturally
  • Fiber
  • protein
Canned soup
  • Sodium
  • Fat
  • Protein
  • sugar

1 Comment

  • sindy

    Its helpful to control of our daily meals.thanks sosan 🙂
    seeking your next…

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