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MyNutritionCarbohydrate countingCarbohydrate guide for the carbohydrate content of theWhen carbohydrate containing foodsfood.(sugars & starches) are digested, theyStepbreak down to form glucose in thecarbohydrate based on the amount ofblood stream.food or drink you will consume.CalculatetheamountofThis causes blood glucose levels torise.Carbohydrate counting tipsThe amount of carbohydrate you eat your quick acting insulin dose, so it isRound carbohydrate grams to thenearest whole number.needs to be considered when deciding 3. If unsure of carbohydrate content,important to accurately estimate youralways be cautious and aim to under-carbohydrate intake.estimate the amount to reduce the riskIncorrectlyestimatingof hypoglycaemia.yourcarbohydrate intake can result in an Once you are confident with commontomeasures, it is important to checkhyperglycaemia (high blood sugaryour portions regularly to ensurelevels) or hypoglycaemia (low bloodaccuracy.incorrectinsulindoseleadingsugar levels).Please note the values used in thisworksheet are examples only and areCarbohydrate countingEstimatingorcountingcarbohydrateinvolves 3 steps:nottobeusedforpersonalcarbohydrate referencing.Step 1. Measure or weigh the amount offood or drink you will consume.Use standard household measures suchas measuring cups, spoons and scales.Step 2. Check the nutrition informationpanel or carbohydrate counter referenceThis is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.Disclaimer: www.health.qld.gov.au/global/disclaimerReviewed: February 2019Copyright: e for review: February 2021
Carbohydrate counting using the nutrition information panelTotal carbohydrate Always look at the total carbohydrate, notjust. the sugar content. It is the total amount of carbohydrate thataffects blood glucose levels.Serving size The package serving size may be differentfrom the amount you eat. Always measure the amount that you willeat. See example 1.Nutrition InformationMuesli barServings per package: 1Serving size: 35gPer ServePer Saturated fatCarbohydrate (total)SugarPer 100g The per 100g column can be used if youknow the weight of your food. Be sure to accurately weigh the amount offood you will eat. Digital kitchen scales arequick and easy to use. Work out the carbohydrate based on theweight of the food you will eat. See examples 2 and 3.This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.Disclaimer: www.health.qld.gov.au/global/disclaimerReviewed: February 2019Copyright: e for review: February 2021
Example 1. Calculating carbohydrate using the per serve size.If you eat two of the biscuits below, calculate the carbohydrate content.Cream biscuitNutrition InformationServings per package: 10Serving Size: 1 biscuit, 20.8gPer servePer 100gEnergyProteinFatSaturated teSugarSodium14.1g7.7g59mg67.9g37.1g285mgWorking using per serve column:Step 1. Measure how much you will eat: 2 biscuits.Step 2. Check the carbohydrate content. 1 biscuit contains 14.1g of carbohydrate.Step 3. Calculate the amount of carbohydrate in the 2 biscuits you will eat. The servingsize is different to the amount you will eat; therefore, you need to calculate the totalcarbohydrate amount.14.1g (carbohydrate per biscuit) x 2 28.2g (carbohydrate in 2 biscuits)2 biscuits contain 28.2g carbohydrate, we can round this up to 30g. If you work in 15g carbohydrate exchanges: 30 15 2x 15g exchanges If you work in 10g carbohydrate portions (CPs): 30 10 3x 10g CPsThis is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.Disclaimer: www.health.qld.gov.au/global/disclaimerReviewed: February 2019Copyright: e for review: February 2021
Example 2. Calculating carbohydrate using the per 100g column.If you eat 50g or ¼ of a 200g packet of the potato crisps, calculate the carbohydratecontent.Potato crispsNutrition InformationServings per package: 6.5Serving Size: 30gPer servePer Saturated 44g1.7g596mgWorking using per 100g column:Step 1. Measure how much you will eat: In this example you will eat 50g of crisps.Step 2. Check the carbohydrate content: 100g of these crisps contains 44g ofcarbohydrate.Step 3. Calculate carbohydrate based on the 50g of these crisps that you will consume.50g (amount you will consume) x 44 (amount of carbohydrate/100g) 22g100g50g of these crisps contains 22g of carbohydrate. We can round this down to 20g. If you work in 15g carbohydrate exchanges: 20 15 1 x 15g exchanges If you work in 10g carbohydrate portions (CPs): 20 10 2 x 10g CPsThis is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.Disclaimer: www.health.qld.gov.au/global/disclaimerReviewed: February 2019Copyright: e for review: February 2021
Example 3. Calculating carbohydrate using per 100ml column.If you consume 1 cup of the skim milk below, calculate the carbohydrate content.Skim milkNutrition InformationServings per package: 3Serving Size: 200mlPer servePer 100mlEnergy300kJ150kJProteinFatSaturated g using per 100ml column:Step 1. Measure how much you will drink: Use a standard measuring cup to measure theamount of milk you will consume. In this example we will use 250mls.Step 2. Check the carbohydrate content: 100mls of the milk contains 5.4g of carbohydrate.Step 3. Calculate carbohydrate based on the 250mls you will consume as follows:250ml (amount you will consume) x 5.4 (amount of carbohydrate/100ml) 13.5g100ml250ml of this skim milk contains 13.5g of carbohydrate, we can round this up to 15g. If you work in 15g carbohydrate exchanges: 15 15 1 x 15g exchanges If you work in 10g carbohydrate portions (CPs): 15 10 1.5 x 10g CPsTIP: Milk has approximately 5g of carbohydrate per 100mlsThis is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.Disclaimer: www.health.qld.gov.au/global/disclaimerReviewed: February 2019Copyright: e for review: February 2021
Carbohydrate reference guides Carbohydrate reference guidesPhone applications provide detailed carbohydrateNutrient Trackerinformation on foods and drinks and Calorie King Australia (Apple)are useful for products which may not Australian Carb Counter: The Traffichave a nutrition information panel. Light Guide to FoodUse Australian databases, becausecarbohydrate data is different acrossCheck with your dietitian about othercountries.suitable reference guides.There are a variety of carbohydratereference guides including books,websites and phone applications.Some useful reference guides include:Tips for using carbohydrate referenceguides food you will eat. Pay attention to thebrand, cooking method, if the food isCalorie King: www.calorieking.com.auwith or without skin and if it contains adressing or sauce. For example, ifBooks you are eating baked potato, ensureAlan Borushek’s Pocket Calorie, Fatyou select the baked potato optionand Carbohydrate Counter Be sure to choose the correctcarbohydrate reference value for theWebsite Easy Diet Diary: Australian Calorie &rather than fresh potato, as this willThe Traffic Light Guide to Food-affect the carbohydrate content of thePocket Size Carbohydrate Counterfood. Once you are confident you haveselected the appropriate food option,calculate carbohydrate using the 3step process you would use fornutrition information panels.This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.Disclaimer: www.health.qld.gov.au/global/disclaimerReviewed: February 2019Copyright: e for review: February 2021
Now your turn, see how you go counting carbohydrate.Baked beans 130g tinNutrition InformationServings per package: 1Serving Size: 130gPer serveEnergy494kJPer 100g380kJProteinFatSaturated 5.7g455mg4.4g350mgQ1. If I consume the tin of baked beans aboveCarbohydrate g.Flaked cerealNutrition InformationServings per package: 12Serving Size: ¾ cup, 30gPer servePer g536mgSaturated fatQ2. If I consume one cup of the flaked cereal aboveCarbohydrate g.This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.Disclaimer: www.health.qld.gov.au/global/disclaimerReviewed: February 2019Copyright: e for review: February 2021
Low fat yoghurt (200g tub)Nutrition InformationServings per package: 2Serving Size: 100gPer serveEnergy407kJProtein5.3gFat0.9gSaturated fat0.6gPer 5.6g85mg15.8g15.6g85mgQ3. If I consume 1x 200g tub of the low fat yoghurt aboveCarbohydrate g.Low fat crackersNutrition InformationServings per package:Serving Size: 23g (6 crackers)Per servePer 100gEnergy389kJ1690kJProteinFatSaturated 8.2g0.9g175mg79.2g4g760mgQ4. If I consume 10 of the crackers aboveCarbohydrate g.This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.Disclaimer: www.health.qld.gov.au/global/disclaimerReviewed: February 2019Copyright: e for review: February 2021
Low fat, flavoured milk 600mlNutrition InformationServings per package: 2Serving Size: 300mlPer serveEnergy636kJProtein8.1gFat4.5gSaturated fat2.8gPer 6.9g46mg20.7g20.7g138mgQ5. If I consume the 600ml bottle of the flavoured milk above.Carbohydrate g.Calculate the carbohydrate content of the following serves using the carbohydratereference information below.FoodCarbohydrate per serveCarbohydrate per 100gBagel, small 30g15.2g50.7gPasta, plain, boiled, 1 cup, 150g42.6g28.4gPotato, peeled, roasted, 150g24.9g16.6gCarbohydrate ContentQ6. 2 small bagelsgQ7. ½ cup plain, boiled pastagQ8. 80g of roasted potato, flesh onlygThis is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.Disclaimer: www.health.qld.gov.au/global/disclaimerReviewed: February 2019Copyright: e for review: February 2021
AnswersQ1. 18g of carbohydrateQ2. 28g of carbohydrateQ3. 32g of carbohydrateQ4. 30g of carbohydrateQ5. 41g of carbohydrateQ6. 30g of carbohydrateQ7. 21g of carbohydrateQ8. 13g of carbohydrateThings I can do to help manage my diabetes:1.2.3.Dietitian:Phone number:This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team.Disclaimer: www.health.qld.gov.au/global/disclaimerReviewed: February 2019Copyright: e for review: February 2021
panel or carbohydrate counter reference guide for the carbohydrate content of the food. Step 3.Calculate the amount of . carbohydrate based on the amount of food or drink you will consume. Carbohydrate counting tips Round carbohydrate grams to the nearest whole number. If unsure of carbohydrate content, always be cautious and aim to under-
3 Source: Consumer Price Index (report), June quarter 2021 , Queensland Government Statisticians Office, Queensland Treasury. 4 Source: Consumer Price Index (report), September quarter 2021 , Queensland Government Statisticians Office, Queensland Treasury. 5 Source: Wage price index, Queensland and Australia, 1997-98 to 2020-21 , Queensland
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Research report Defining food literacy and its componentsq Helen Anna Vidgena, , Danielle Gallegosb a School of Exercise and Nutrition Sciences, Faculty of Health, Queensland University of Technology, Victoria Park Rd, Kelvin Grove, Queensland 4059, Australia bSchool of Exercise and Nutrition Sciences, Faculty of Health, Queensland University of Technology, Australia
