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How many carbohydrates does your lunch or dinner contain?
Carbohydrates (gram) per portion Fast food further down this side
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1. Potatoes/ rice/ pasta....
 

35 g (12 g/each)
3 potatoes =
225 g boiled potatoes |

35 g
2˝ dl mushed potatoes
20 g
21/4 dl mushed potatoes
with Swedish turnips |

17g
11/4 dl mushed potatoes
small portion |

40 g
3˝ dl french fries |

50 g
3 dl boiled spagetti
4 dl boiled makaroni |

45 g
2-2˝ dl boiled rice |

20 g
1 dl boiled rice |

30 g
drygt 1˝ dl boiled wheat
1˝ dl boiled barley |

30 g
> 1˝ dl boiled bulgur
> 2˝ dl boiled couscous
near 2 dl boiled quinnoa |
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... bread
The amount of carbohydrates in soft bread is usually about half the weight of the bread.

17 g
30 g Lingongrova
(bread with fiber) |

8 g
Crispbread |

25 g
40g Homebaked bread
|

13 g
25 g White bread
|

Gluten free bread
17 g |
2. Meat/ fish/ vegetarian....
often contain just small amounts of carbohydrates

0 g
Pork/beef |

0 g
chicken meat
6 g
125 g quorn |

0 g
Grilled chicken |

0 g
fish |

0 g
egg |

2 g
100 g=1 dl cottage cheese |

0 g
Dessertost |

0 g
Bacon |
 
10 g
60 g= 6 herring |

4 g
90 g sausage |

6 g
100 g pannbiff
(=small hamburgers) |
 
8 g
150 g=10 meat balls
|

7 g
200 g=2 dl mincemeat sauce |

20 g
125 g fish fingers |
 
6 g
150 g falukorv
("falu" sausage) |

12 g
250 g=3 dl meat-/fish casserole
14 g
250 g=3 dl veg casserole with quorn |

7 g
50 g=a good ˝ dl beans |

30 g
150 g=2 sk black pudding |
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...and more

3 g
3/4 dl Brown sause
0 g
vinaigrette |

6 g
3/4 dl bechamel
1 g
3/4 dl bearnaise sause |

4 g
15 ml ketchup |

7 g
15 ml
lingonberry jam |

1 g
15 ml
sugar free jam |
3. Vegetables...
Most vegetables contain very small amounts of carbohydrates.

1 g
50 g broccoli |

2 g
50 g cauliflower |

3 g
50 g=1 dl pizza salad |

2 g
50 g salad |

4 g
100 g tomato |

3 g
50 g=almost 1 dl peas |

10 g
50 g=almost 1 dl corn |

4 g
50 g=1 small carrot |

2 g
50 g= ˝
sweet pepper |

3 g
90 g=˝ avocado |

7 g
50 g=a good ˝ dl beans |

27 g
˝ can
= 210 g white beans in tomato sauce |

60 g
250 g=2˝ dl brown beans |

<1 g
25 g olives |

3 g
25 g = 1/2 dl nuts |
...fruit och berries
(The figures for carbohydrates are valid for the eatable parts.)

10 g
200 g melon
=150 g witout skin |

10 g
65 g=10 st grapes |

15 g
140 g nektarin |
7 g
kiwi |

5 g
clementine |

20 g
150 banana |

10 g
1/4 l strawberries |

20 g
200 g pear |

20 g
175 g apple |

10 g
˝ orange |
4. Beverages

10 g
2˝ dl beer |

25 g
2 dl squash |

10 g
2 dl milk |

0 g
brandy/cognac |

1 g
1˝ dl wine |

0 g
water/mineral- |

20 g
2 dl juice |
Fast food

20 g
3 dl pea soup |

30 g
3 dl lentil soup |

10 g
3 dl Soup with thickening |

25 g
Fish gratin
1/2 package/300 g |

35 g
220 g pie,
type chese-and ham-
|

40 g
Big Mac
33 g
Mac Feast |

60 g
Happy Meal
Chicken McNuggets
incl milk |

30 g
Kebab, small |

15 g
hotdog, 50 g+ 30 g ( bread )
|

55 g
Falafel, 325 g |

30 g
Pizza slice, 125 g
125 g
whole pizza (from pizzeria) |

3 g
pizza sallad
50 g/1 dl |

40 g
Sushi, 240 g = 8 peaces |

90 g
Filled baguette, 300 g |

40 g
Russian pastry |
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Carbohydrate counting
for diabetics

If you compose your meal according to the scandinavian"plate model" (see above) there is a good chance that your food intake will be healthy.
Plate model
Lunch/dinner
3 components:
potatoes/rice/pasta, bread
meat/fish/vegetarian
vegetables/fruits
Sum up carbohydrates from different parts of your meal.
Match with insulin!
1. Start with the carbohydrate part: potatoes/ rice/ pasta/ bread.
2. Continue with the protein part: meat/ fish/ vegetarian.
3. Add fruit and vegetables.
4. Add beverage.
TO (in Swedish)
Carbohydrates in breakfast>>
Carbohydrates in small meals>>
Carbyhydrates in cakes and cookies>>
Carbohydrates in snacks, candy and icecream>>
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