Meal Planning for Health
Portion control is key - so learning how much is a "serving" will help anyone wanting to limit their calories or carbohydrates. This is not a no-carb or even a low-carb diet, but rather a CONTROLLED carbohydrate eating plan that will do your heart good.
- 9-inch dinner plate
- measuring cups
- carbohydrate exchange list
WOMEN: 2 to 3 carb choices per MEAL (equal to 30-45 grams of carbohydrate); and 1 carb choice per SNACK (15 grams carbohydrate)
MEN: 3 to 4 carb choices per MEAL (equal to 45-60 grams of carbohydrate); and 1 carb choice per SNACK (15 grams carbohydrate)
1 slice bread, 1 small biscuit, 1/2 small bagel or hamburger bun, small tortilla, 1/2 small pita, 1 small waffle or pancake.
Pasta, rice, couscous, barley, quinoa = 1/3 cup
Grits, plain oatmeal, cereal = 1/2 cup
Potatoes or sweet potatoes = 3 oz. or 1/2 cup
Winter squash = 1 cup
Baked beans = 1/3 cup
Plain cooked dried beans, peas, lentils - 1/2 cup
Corn, green peas, or parsnips = 1/2 cup
Detailed information and carbohydrate lists can be found on the ADA website at: