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Each serving from this list contains 15 grams carbohydrate, 0-3 grams protein, 0-1 gram fat, and 80 calories. Choose higher fiber, whole grain starches instead of refined whenever possible.
The best choices are fresh, frozen and canned vegetables and vegetable juices without added salt (sodium), fat or sugar such as: • Asparagus. • Green beans. • Carrots. • Cabbage. • Eggplant. • Cauliflower. • Broccoli. • Mushrooms. • Tomatoes. • Spinach. • Onion. • Peppers.
Each item in this list contains approximately fifteen grams of carbohydrate, three grams of protein, a trace of fat, and eighty calories. Whole-grain products average about two grams of fiber per serving.
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These five food groups are the foundation for healthy eating. Fill 1/2 of the plate with non-starchy vegetables. • Non starchy vegetables are low in carbohydrates. One serving amounts to one cup raw veggies, such as a salad greens or 1⁄2 cup cooked, such as broccoli.
Eat more from the groups at the bottom of the pyramid, and less from the groups at the top. Foods from the starches, fruits, vegetables, and milk groups are highest in carbohydrate. They affect your blood glucose levels the most. See pages 9, 10, and 11 to find out how much to eat from each food group.
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At the top of each section you will find the amount of carbohydrate, protein, fat and calories found in each selection. These food lists can be used for: counting carbohydrates. counting calories. counting grams of fat. counting grams of protein. To help you make healthy food choices:
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Features sample meals as well as information on carbohydrate counting, the plate method and the glycemic index as well as tips for eating at restaurants, quick meal and snack ideas, including sweets in your meal plan, and selecting healthy fats.
