The following question was submitted by one of my readers, "I am very confused. I have been told to have 3-4 carbohydrate choices at each meal. Could you help me figure out what one of these carbohydrates equates to? Is it one gram of carbohydrate or one item containing carbohydrate?"Carbohydrate choices (also known as exchanges) have about 15g of carbohydrate in each serving. The amount of carbohydrate choices you can have each day is dependent on your calorie range. Carbohydrate consumption should be consistent so try to evenly distribute them between all of the meals you eat.
Each serving in the starch and fruit group contains about the same amount of carbohydrates — about 15 grams a serving. Milk contains 12g per serving. Non-starchy vegetables including, but not limited to, asparagus, celery, cauliflower, peppers, tomato, squash, and spinach have only 5g. Meats,Meat substitutes, and fats do not contain carbohydrates.
Serving sizes of these exchanges can be found at the following resource: Exchange Lists!
Some examples:
*1/4 of a Large Bagel (1oz) = 1 Starch Exchange (CHO)
*1/2 of an English Muffin = 1 Starch Exchange (CHO)
*1/2 of a Hot dog or Hamburger Bun (1oz) = 1 Starch Exchange (CHO)
*1/3 cup of rice (white or brown, cooked = 1 Starch Exchange (CHO)
*1/3 cup cooked pasta = Starch Exchange (CHO)
*1/2 cup cooked oats = Starch Exchange (CHO)
*(1) 4 oz Apple, small 1 Fruit Exchange (CHO)
*17 Small Grapes (3oz) 1 Fruit Exchange (CHO)
*1 1/4 cup whole strawberries = 1 Fruit Exchange (CHO)
*1 Cup (8 oz) Fat Free Milk = 1 Milk Exchange
*6 oz Yogurt, Plain = 1 Reduced Fat Milk
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