CARBOHYDRATE GRAM COUNTER CARBOHYDRATE GRAM COUNTER CARBOHYDRATE GRAM COUNTER FOOD CARBOHYDRATE GRAMS MILK, CREAM AND

BUTTER Butter (1 tsp) 0 Half and Half (2 tbsp) 1 Heavy Whipping Cream (2 tbsp) 0.8 Milk (2%, 1 cup) 11.7 (whole, 1 cup) 11.4 Sour Cream (2 tbsp) 1.2 Yogurt (whole milk, plain, 1 cup) 11.4 CHEESE American (slice, 4 oz) Bleu (crumbled, 2 tbsp) Cheddar (shredded, 2 tbsp) Cream Cheese (2 tbsp) Feta (crumbled, 2 tbsp) Monterey Jack (shredded, 2 tbsp) Mozzarella (whole milk, shredded, 2 tbsp) Parmesan (shredded, 2 tbsp) Ricotta (whole milk, 2 cup) Swiss (shredded. 2 tbsp) NUTS AND SEEDS Almond Butter (2 tbsp) Almonds (whole, 2 tbsp) Hazelnuts (whole, 2 tbsp) Macadamia (2 tbsp) Peanut Butter (natural, no sugar added, 2 tbsp) Peanuts (2 tbsp) Pecans (chopped, 2 tbsp) Pine Nuts (2 tbsp) Pistachio Nuts (2 tbsp) Pumpkin Seeds (2 tbsp) Walnuts (2 tbsp) GRAINS, BREADS AND PASTA Bagel (22 oz) Biscuit (2 oz) Blueberry Muffin (2 oz) Corn Flakes (1 cup) Corn Muffin (2 oz) Crackers (butter-type, 5) English Muffin Italian Bread (1 slice) Oatmeal (cooked, 1/2 cup ) Pancake (homemade, 6" diameter) Pasta (cooked, 1/2 cup) Pasta (whole wheat, cooked, 1/2 cup) 0.3 0.4 0.2 0.8 0.8 0.1 0.3 0.3 1.9 0.5 6.8 3.6 2.8 2.3 6.9 3.4 2.1 2.4 4.7 3.1 1.7 38 27.6 27.4 24.2 29 51.4 26 15 12.6 21.8 19.8 18.6 FOOD CARBOHYDRATE GRAMS Pita Pocket Bread (6 1/2" diameter) 3:3.4 Puffed Wheat Cereal (1 cup) 11.1 Rasin Bran (1 cup) 47.1 Rice (white, cooked, 2 cup) 22.3 Tortilla (corn) 12.1 Waffle (homemade, 7" diameter) 24.7 White Bread (1 slice) 14.9 Whole Grain Bread (1 slice) 11.8 SOUPS Beef Broth (1 cup) Black Bean (1 cup) Chicken Noodle (1 cup) Cream of Tomato (1 cup) Minestrone (1 cup) New England Clam Chowder (1 cup) Onion (1 cup) 1 19.8 9.4 22.3 11.2 16.6 8.2

CONDIMENTS, SAUCES AND HERBS Barbecue Sauce (2 tbsp) 4 Chili Powder (1 tsp) 1.4 Cranberry Sauce (2 tbsp) 13.5 Dijon Mustard (l tsp) 0.6 Fresh Herbs (all types, I tbsp) 0.1 Garlic (1 clove) 1 Ginger Root (sliced, 1 tbsp) 0.9 Gravy (canned, 1/4 cup) 3.2 Hollandaise Sauce (2 tbsp) 0.3 Honey (1 tsp) 5.8 Jam (1 tsp) 4.6 Ketchup (1 tbsp) 4.2 Maple Syrup (1 tbsp) 13.4 Olives (green, 5) 2.5 Pickle Relish (1 tbsp) 5.4 Salsa (red, 1 tbsp) 0.8 Soy Sauce (1 tbsp) 1 Marinara Sauce (1/4 cup) 5.1 Sweet & Sour Sauce (1/4 cup) 15.1 Tartar Sauce (2 tbsp) 1.2 Teriyaki Sauce (2 tbsp) 5.7 White Wine Vinegar (1 tbsp) 1.5 VEGETABLES Artichoke (1) Asparagus (6 spears) Beans (green, 1/2 cup) Broccoli (1/2 cup) Cabbage (green, 1/2 cup) Carrot (medium) 13.4 3.8 4.9 3.9 1.9 7.3

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FOOD CARBOHYDRATE GRAMS Cauliflower (6 florets) 4.4 Celery (1 stalk) 1.5 Collards (4 oz) 7.3 Corn (1/2 cup) 16 Cucumber (1/2 small) 2.5 Eggplant (1/2 cup) 3.3 Endive (1/2 cup) 1.8 Escarole (1/2 cup) 0.8 Jicama (1/2 cup) 5.7 Leek (1) 12.6 Lettuce (Butterhead, 1 cup) 1.3 (Romaine, 1 cup) 1.3 Mushrooms (Portobello, 1/2 cup) 1.4 Okra (4 oz) 7.5 Onion (1) 9.5 Onions (green, 1/4 cup) 1.8 Peas (green, 1/2 cup) 9.9 Peppers (green, 1/2 cup) 4.8 Potato (sweet, 1) 22.4 Potato (white, 1/2 cup) 15.4 Pumpkin (1/2 cup) 9.9 Spinach (raw, 1 cup) 1.1 Squash (butternut, 1/2 cup) 10.8 Tomato (1 small) 4.2 Zucchini (1 small) 5.7 MEAT, POULTRY AND FISH Meat, Poultry, Fish (6 oz) Eggs (1) Beef Salami (3 oz) Calf Liver (6 oz) SEAFOOD Clams (canned, 6 oz) Lobster (6 oz) Oysters (6 oz) Scallops (6 oz) Shrimp (6 oz) Squid (6 oz) OILS AND DRESSINGS Mayonnaise (1 tsp) Olive Oil (1 tsp) 0 Salad Dressing (Caesar, 2 tbsp) (Italian, 2 tbsp) (Ranch, 2 tbsp) Vegetable Oil (1 tsp) BEANS Baby Lima (1/2 cup) Black (1/2 cup) Chickpea/Garbanzo (1/2 cup) Lentils (1/2 cup)

FOOD Navy (1/2 cup) Red Kidney (1/2 cup) Soybeans (1/2 cup)

CARBOHYDRATE GRAMS 23.9 19.8 9.9 21 6.9 3.9 14.9 23.7 5.1 3.3 4.8 9.6 7.1 3.9 1.3 13.4 5.1 11.3 7 16.3 10.9 25.1 4.8 8.6 3.6 2.7 7.8 2.8

FRUIT AND FRUIT JUICES Apple (1 medium) Applesauce (1/4cup) Apricots (fresh, 1) Avocado (1) Banana (1 small) Blueberries (1/4 cup) Cantaloupe (1/4 cup) Cherries (1/4 cup) Fig (fresh, 1) Grapes (1/4 cup) Honeydew (1/4 cup) Juice, lemon (1 tbsp) Juice, orange (1/2 cup) Juice, tomato (1/2 cup) Kiwifruit (1) Mango (1/4 cup) Orange (1) Peach (1 medium) Pear (1 medium) Pineapple (1/4 cup) Plum (1) Raspberries (1/4, cup) 0-trace Strawberries (1/4 cup) 0.6 Tangerine (1) 2.4 Watermelon (1/4 cup) 10.4 EXAMPLES OF HIGH-CARBOHYDRATE 8.7 "FATTENING" ITEMS 2.2 Apple Pie (1/8 of a 9" pie) 12.5 Bean Burrito 3.9 Beer (12 fl oz) Cheeseburger with Bun (1/4 lb) Chocolate (dark, 1 oz) Chocolate Ice Cream (1/2 cup) Chocolate Layer Cake (3 oz) 0.1 Croissant Doughnut (glazed) 0.6 Egg Roll (1) 3 Hot Dog with Bun 1.4 Macaroni and Cheese (1 cup) 0 Milk Shake (medium) Oatmeal Cookie (1/2 oz) Onion Rings 21.2 Pecan Pie (1/8 of a 9" pie) 20.4 Pizza (1 slice) 22.5 Pretzels (10 pieces) 19.9 Tortilla Chips

57.5 48 13.2 33 17.9 18.6 38 27 26.6 30 24 40 90 12.4 33 63.7 24 47.5 11.3

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