For foods without labels, use Carbohydrate Exchange Lists.

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Foods with a similar amount of carbohydrate per serving kích cỡ are grouped together, and one carbohydrate exchange equals 15 grams of carbohydrate.


What about foods without labels?

Not all foods carry Nutrition Facts labels, so another way lớn count carbohydrates is to use Carbohydrate Exchange Lists.

In the exchange system, foods with a similar amount of carbohydrate per serving size are grouped together. The foods within each menu can be “exchanged” for one another during meal planning, & you end up with about the same amount of carbohydrate.

One carbohydrate exchange equals 15 grams of carbohydrate.

ONE CARBOHYDRATE EXCHANGE EQUALS 15 GRAMS OF CARBOHYDRATE.

The Exchange Lists for Meal Planning is a helpful meal-building tool. You have the flexibility to mix và match your carbohydrate food choices, while staying within your carbohydrate budget for each meal.

For example, if your goal is 45 grams of carbohydrate per meal, you may eat 3 exchanges of carbohydrate at each meal.

Let’s put this into play:

Let’s say you wanted lớn have some rice at lunch.

One exchange of rice is 1/3 cup of cooked rice.

If your goal is 45 grams of carbohydrate at a meal, then you can eat 1 cup of rice (or 3 exchanges of carbohydrate).

So that’s 3 exchanges x 15 grams carbohydrate per exchange = 45 grams of carbohydrate.

In the mood for a different meal?

Using the same goal of 45 gram carbohydrate per meal, you could also choose:

1 slice of bread with peanut butter1 (8 ounce) cup of nonfat milk1 small apple

Each food sản phẩm listed above equals 1 carbohydrate exchange – so that’s a total of 3 exchanges, or 45 grams of carbohydrate.

Remember that the exchange system merely lists SERVINGS of carbohydrate that equal 15 grams of carbohydrate. Don’t confuse SERVING form size with PORTION SIZE. The portion size is the amount of food that you plan lớn eat. In most cases, you are not limited lớn eating only one exchange serving of a particular food. The exchanges are just a way for you to build your meal and be aware of your total carbohydrate plan every time you eat.

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Self-assessment Quiz

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