Creamy Cucumber Pasta Salad
Creamy cucumber Pasta Salad
What Is a Carbohydrate Serving? by Bob Greene
In the lists below, you?ll find familiar high-carbohydrate foods. This is your bible of serving sizes?get to know it very well. Make a copy if you?d like, and keep it with you for reference.
GRAINS/STARCHY vegetables:
15 grams of carbohydrate and approximately 80 calories per serving. Many foods on the following list have a wide range of carbohydrates; for instance, a slice of bread can contain 8 to 21 grams of carbohydrate. So, if there?s a nutrition label on your food, check it. If you?d like, jot down the carbohydrate count of your staple items next to the foods below. Use a pencil; manufacturers change formulations all the time! You might notice that we?re not asking you to switch to eating more whole grains at this point; for instance, we simply list bread, 1 slice, instead of whole wheat bread. Whole grains are more healthful, and if you?re already eating them, keep doing so. But if you don?t already eat them much, now?s not the time to make that shift. Your priority in Phase One is to learn appropriate serving sizes. In Phase Two, we?ll help you make the switch to whole grains.
GRAIN-BASED CARBOHYDRATES
One serving equals:
Bagel: 1?4 large bagel or 1?2 medium
barley: 1?3 cup cooked
Bread: 1 medium slice
Cereal, flake type: about 3?4 cup (this varies; check the label and choose one with at least 4 grams of fiber per 100 calories)
Couscous: 1?3 cup cooked
Crackers: 80 calories? worth (and no more than 2 grams of fat)
English muffin: 1?2
Flatout healthy Grain Multi-Grain wrap: 1 (100 calories and 17 grams of carbohydrate per serving)
Granola, low fat: 1?4 cup
Grits: 1?2 cup cooked
Muesli: 1?4 cup
Muffin: 1?4 large muffin or 1?2 of a 2.75-inch 3 2-inch-diameter muffin
Oatmeal, plain (or other unsweetened hot cereal): 1?2 cup cooked
Pancakes: Two 4-inch diameter
Pasta: 1?3 cup cooked
Pita bread: 1?2 of a 6-inch round
Polenta: 1?3 cup cooked
Popcorn: 3 cups (air-popped or no more than 3 grams of fat)
Pretzels, hard: 3?4 ounce
Rice: 1?3 cup cooked
Rice cakes: Two 4-inch cakes or 8 minis
Roll: 1 small (29-grams or 1-ounce) dinner roll or 1?2 of a 65-gram (2.3-ounce) hamburger roll
Tortilla: One 7-inch
Tortilla chips, baked: 3?4 ounce
Waffles: One 41?2-inch square
STARCHY vegetables
One serving equals:
Beans (such as black beans, pinto beans, white beans, garbanzos, lentils, etc.): 1?3 cup cooked or canned
Corn: 1?2 cup or one 5-inch ear
Peas: 2?3 cup
Potato: heaping 1?2 cup cooked (no fat added), or half of a medium baked potato
Squash (butternut, acorn, or other winter squash): 1 cup cooked
Sweet potato: 1?2 cup cooked or 1?2 medium potato
FRUIT
15 grams of carbohydrate and approximately 60 calories per serving Instead of fruit juice, go for whole fruit, which is more filling, lower in sugar, and higher in nutrients.
One serving equals:
Apple: 1 small
Applesauce, unsweetened: 1?2 cup
Apricots: 4 fresh or 8 dried halves
Banana: 1?2
Blueberries: 2?3 cup
Cantaloupe: 1?3 melon or 1 cup cubed
Cherries: 14
Dates: 3
Figs: 2 medium or 11?2 dried
Grapefruit: 1?2 large
Grapes: 1?2 cup
Juice (100%): 1?2 cup
Kiwi: 11?2
Orange: 1 medium
Mango: 1?2 mango or 1?2 cup slices
Peach: 1
Pineapple: 3?4 cup cubed
Plums: 2
Raisins: 2 tablespoons
Raspberries: 1 cup
Strawberries: 11?4 cups
NONSTARCHY VEGETABLES
5 grams of carbohydrate and approximately 25 calories per serving
General rule: One serving equals 3 cups lettuce or spinach, 1 cup chopped raw vegetable, 1?2 cup cooked vegetable. Note: 1?3 cup or less of lettuce is a free food; no need to count it.
One serving equals:
Artichoke hearts: 1?3 cup
Asparagus: 8 medium spears
Bean sprouts: 3?4 cup
Beets: 1?2 cup cooked
Broccoli: 1 cup raw or 1?2 cup cooked
Cabbage: 11?4 cups raw shredded or 3?4 cup cooked
Carrot: 1 medium (about 51?2 inches long) or 1?3 cup chopped
Cauliflower: 1 cup raw or cooked
Celery: 4 medium stalks
Cucumber: 11?2 cups sliced
Eggplant: 1 cup cooked
Greens (collard, kale, spinach, turnip greens, etc.): 3?4 cup cooked
Onion: 1?3 cup chopped raw, or 1?4 cup cooked
Salad greens (arugula, mixed greens, romaine, etc.): 3 cups
String beans: 1?2 cup, cooked
tomato: 1 medium or 3?4 cup chopped, 1?2 cup canned, or 1 cup cherry tomatoes
tomato juice: 1?2 cup
Tomato sauce (plain): 1?3 cup
Water chestnuts: 5
MILK AND YOGURT
12 grams of carbohydrate and approximately 100 calories per serving. Make fat-free or 1% milk or yogurt your mainstays. Yogurts sweetened with sugar or other caloric sweeteners are very high in carbohydrates so it?s best to avoid them. Cheese has virtually no carbohydrates, so it?s considered a highprotein food (the protein foods list is in Phase Two).
One serving equals:
Milk, fat-free or 1%: 1 cup
SOY milk: 1 cup (no more than 100 calories) calcium-enriched, at least 25 percent of the daily value for calcium, such as most silk varieties
Yogurt, low-fat or nonfat plain: 6 ounces
MIXED DISHES
Counting the carbohydrate grams in your seving of boxed frozen pizza or from a can of chili is easy?all you need to do is measure your portion and compare it to the serving on the nutrition facts panel. But how do you calculate the carbs in your aunt Sofia?s lasagna, or in the mushroom barley soup at your local lunch spot? You can guesstimate; the numbers below are bound to be somewhat imprecise, but they are better than nothing.
Lasagna, vegetable, meatless: 1?8 piece of 7 3 12-inch lasagna, 45 grams of carbohydrate
Lo mein with shrimp: 1 cup, 35 grams of carbohydrate
Macaroni/pasta salad: 1?2 cup, 20 grams of carbohydrate
Pizza, thin crust, cheese only or cheese and vegetable(s) topping: 1 slice of 14-inch pie, 17 grams of carbohydrate (check pizza restaurants? web sites for exact carbs and other nutrition information per slice and read food labels on frozen pizza brands for accurate nutrition information)
Stew, beef with vegetables and potatoes: 1 cup, 16 grams of carbohydrate
Sushi with fish and vegetables rolled in seaweed: 1 roll cut into 6 pieces, 43 grams of carbohydrate
Tuna casserole in white sauce: 1 cup, 25 grams of carbohydrate
SOUPS
(choose brands with 500 mg sodium or less per serving)
Chicken noodle soup: 1 cup, 11 grams of carbohydrate
Lentil soup: 1 cup, 25 grams of carbohydrate
Mushroom barley soup: 1 cup, 15 grams of carbohydrate
Tomato soup: 1 cup, 17 grams of carbohydrate
TREATS/DESSERTS
On the 1,700-calorie-per-day plan, you get a treat with approximately 100 calories and 10 grams of carbohydrate; on the 2,000- and 2,250-calorie plans your treat is about 150 calories and 15 grams of carbohydrate. The examples below lead off with the treat for the 1,700-calorie plan, followed by the version for the higher calorie levels.
One serving equals:
Chocolate: 0.7 oz (20 grams) such as 2 Hershey?s Extra Dark tasting squares, any flavor with the exception of Pomegranate (2,000 and 2,250 calories per day: have one ounce, such as 3 Hershey?s squares.)
Chocolate-covered raisins: 1 tablespoon, such as Raisinets, with 7 unsalted almonds (2,000 and 2,250 calories per day: have 1 tablespoon plus one teaspoon of the chocolate-covered raisins with 11 unsalted almonds.)
Pudding, no sugar added: 4 ounces (about 90?100 calories, 9?11 grams of carbohydrates), such as a number of Kozy Shack flavors including chocolate and rice (check other flavors as carbohydrate contents vary) (2,000 and 2,250 calories per day: along with the pudding, have a heaping tablespoon of cashew pieces or slivered almonds.)
Nonni Originali Biscotti: 2?3 biscotto of most flavors (check labels, entire biscotto should have no more than 16 grams of carbohydrates) (2,000 and 2,250 calories per day: have a whole Nonni?s biscotto.)
Graham crackers: 30 calories, 5 grams of carbohydrates, such as half a rectangle spread with 2 teaspoons creamy peanut butter, such as Smart Balance (2,000 and 2,250 calories per day: have an entire rectangle spread with 2½ teaspoons peanut butter.)
Popcorn, air-popped, no salt, no butter added: 12?3 cups drizzled with 1 teaspoon melted healthy spread, such as Smart Balance (2,000 and 2,250 calories per day: have 2¼ cups popcorn with 2 teaspoons melted spread and 1 tablespoon grated Parmesan cheese.)
skinny Cow Mini Fudge Pop: 1 pop paired with 3½ unsalted walnut halves (2,000 and 2,250 calories per day: have 1 pop paired with 7 walnut halves.)
Edy?s Fruit Bar Snack Size Variety Pack: 1 cream pop (45 calories, 9 grams of carbohydrates) such as Orange and Cream, Raspberry and Cream, Lime and Cream, paired with 4 unsalted walnut halves (2,000 and 2,250 calories per day: pair the pop with 8 unsalted walnut halves.)
FREE FOODS:
These foods have only 1?2 gram of carbohydrate and are low in calories. If you have no more than three servings total per day, these foods are free (more than three, and the carbs start adding up and will affect your blood sugar).
Cucumber: 1?3 cup
Gum, sugar-free: 1 stick
Salad greens (romaine, mixed greens, etc.): 1?3 cup
www.thebestlife.com
About the Author
Bob Greene is the founder of the highly acclaimed Best Life diet brand. Through his books, foods, fitness products and website, Greene has helped millions lose weight and live their own personal best life, using his gradual three-phase approach to eating and exercise.
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