Portion sizes and diabetes
Knowing portion sizes with your hand or plate can help with counting carbohydrate if you do not have measuring cups, measuring spoons, or a scale.
Counting carbohydrates in a recipe
Some recipes may not have nutrition information. Here is how to figure it out.
- Use a food label, the internet, or a book to look up the carbohydrate in each ingredient in the recipe. The amount needed in the recipe may be different than the serving size on the label.
- Add all the carbohydrate grams together for the recipe to get the total amount of carbohydrates for the whole recipe.
- Make the recipe.
- Divide into equal portions by cutting, using measuring cups, or using a scale.
- Divide the total grams of carbohydrates (from step 2) by the number of portions you just made (in step 4).
- This number is the amount of carbohydrates in each serving.
- You do not need to do the math again the next time you make the recipe. Write down these 3 things:
- The total number of carbohydrates in the whole recipe
- The number and size of the portions you made
- The total carbohydrates in each serving
Example recipe for practice
- 1 pound 93 percent fat-free ground turkey
- 1 yellow onion, chopped
- 1 28-ounce can of "no sodium added" diced tomatoes
- 1 16-ounce can of "no sodium added" kidney beans
- 1 tablespoon garlic, chopped
- 2 tablespoons chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon ground cayenne pepper
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground black pepper
- 2 cups water
Using the nutrition information on these ingredients can help you add the total carbohydrates. Then follow the previous instructions to determine the carbohydrates per serving.