Diet Control: Part 2 – Contents of the Food According to Carbohydrates

List of grains, starchy vegetables, and legumes:

The following servings contain 15 grams of carbohydrates in the following servings:

1. 2 slices of light bread (diet bread).
2. 1 slice of bread around one ounce.
3. 1/2 cup cooked hot cereals.
4. 1/3 cup of cooked rice, pasta, or quinoa.
5. 3/4 cup of cold cereals with less amount of sugars.
6. 1/2 cup of mashed potato or sweet potato.
7. 1/2 medium-size potato (around 3 ounces).
8. One (6 inches size) corn or flour tortilla.
9. One small portion of corn.
10. 1/2 cup of lentils or beans.
11. 1/2 cup peas.

Fruits: Each of the following servings contains 15 grams of carbohydrates.

1. 1/2 grapefruit.
2. 1/2 medium-size banana.
3. 12 grapes or cherries.
4. One small apple.
5. One small orange.
6. One peach.
7. One nectarine.
8. 1/2 cup canned unsweetened fruit or frozen yogurt. You can wash the canned fruits.

Milk and yogurt: There are 12 grams of carbohydrates in the following servings.

1. 8 ounces of milk.
2. 8 ounces of plain yogurt.

Carbohydrate- containing snack food: Each serving contains 15 grams of carbohydrates.

1. 3/4 ounces of a pretzel.
2. 10 to 12 baked potato chips.
3. 3 cups low-fat microwave popcorn.
4. 3 cups of air-popped popcorn.
5. 3/4 ounces or crakers.

Sweeteners: The following servings contains 15 grams of carbohydrates.

1. One tablespoon sugar.
2. One tablespoon honey.
3. One tablespoon maple syrup.
4. One tablespoon jam.
5. One tablespoon jelly.

The food contains abundant carbohydrates: The following food contains abundant carbohydrates.

1. Starbucks grande Caffe Mocha with 2% milk =  42 grams of carbohydrates.
2. Chipotle Chicken  Burrito = 122 grams of carbohydrates
3. Pizza, individual size deep dish pizza = 117 grams of carbohydrates
4. Applebee’s American standard burger with fries = 107 grams of carbohydrates.
5. Dunkin donut bagel = 67 grams of carbohydrates.
6. Bananaberries smoothies = 92 grams of carbohydrates.