Carbohydrate counting for meal planning is an important tool for managing blood glucose levels, says the American Diabetes Association, and can also be used for weight control. Use carbohydrate counting to set a maximum limit of carbohydrate intake per day and track total carbohydrate intake for meals and snacks to reach the target range. The American Diabetes Association also notes that the right amount of carbohydrates per day depends on a variety of factors including activity level and medications.
Counting Carbohydrates
Knowing which foods have carbohydrate and how much is in each serving is crucial to meal planning while carbohydrate counting. Tracking carbohydrates can either be done with counting servings of carbohydrates (providing 15 grams each) or counting total grams of carbohydrates based on food labels. When looking at a food label, remember to look at total grams of carbohydrate and serving size. If 60 grams per meal is a goal, then combine various food servings that match that. An example of this may include 2 pieces of bread, 1 piece of fruit and 2/3 cup fat free yogurt. Know how much carbohydrate is allowed per meal and plan accordingly.
What to Include
The American Diabetic Association recommends including a source of protein and fat in every meal. Protein and fat do not contain carbohydrates but are important for a balanced diet. Include carbohydrate foods such as fruits, vegetables and whole grains for sources of fiber. Mayo Clinic points out that limiting these foods may cause gastrointestinal problems from not getting enough fiber. Choose foods low in saturated fat and cholesterol to decrease risk of heart disease and some cancers, suggests Mayo Clinic.
Breakfast
Breakfast can be argued as the most important meal of the day. Eggs do not have any carbohydrates and are an excellent source of protein. Combine eggs (or egg whites) with sauteed vegetables, salsa and low-fat cheese. Wrap in a small whole wheat tortilla or add 1/2 cup of black beans for a serving of carbohydrates providing 15 grams. "Diabetes Daily" also recommends having a cup of cut-up melon or berries, both relatively low in carbohydrates, with low fat yogurt or cottage cheese.
Lunch
Salads are a low carbohydrate lunch choice that offers many nutritional benefits. Leafy salad greens with non-starchy vegetable toppings are low in carbohydrates and high in fiber. Add protein source such as chicken, fish or hard boiled egg and 2 tbsp. of oil based dressing for a balanced meal. Sandwiches can be part of meal planning; just recognize that 1 piece of bread counts as a serving of carbohydrate. Top sandwiches with lean meats, fresh veggies and low-calorie condiments. Check total grams of carbohydrates on food labels of frozen meals or other processed foods, as these can be high in total carbohydrates.
Dinner
Portion size is important at all meals, but dinner may be the easiest to overdo. For instance, 1/4 of a large potato or 1/3 cup of rice or pasta count as a carbohydrate serving. Half cup of starchy vegetables such as corn, peas or squash are counted as a carbohydrate serving. Include whole grain carbohydrate choices in appropriate portion sizes that fit individualized meal plan. Add protein source such as baked fish, chicken or other meat. Milk/yogurt and legumes can also be chosen protein sources, but they count as a carbohydrate serving. Watch out for fried foods, as breading can sneak in extra carbohydrates. Broth soups with a lot of non-starchy vegetables and lean protein can be a hearty dinner with limited carbohydrates.
Snacks
Combine a carbohydrate serving with protein or healthy fat for a snack that won't spike up blood sugar levels. Eat a small piece of fruit, like an apple, with 1-2 tbsp of nut butter or an ounce of low-fat cheese. Mix 1/4 cup dried fruit and 1/4 nuts for a healthy trail mix. Snack on raw vegetables with a serving of low-fat dip like hummus. Limit sweets such as commercial baked goods, as these have a lot of refined sugars.
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