9225Introduction to CHOCounting.pdf - NDR-UK

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For a healthy diet most of your carbohydrate should come from starchy foods, fruit and some dairy foods. Smaller amounts should be from sugar and sweet foods. Different people need different amounts of carbohydra t e. The amount of carbohydrate that your body needs depends on your age, activity levels and weight. In general carbohydrate should make up about half of your energy (calorie) intake each day. Do all foods contain carbohydrate? N o. Some foods contain very little or no carbohydra t e, i n c l u d i n g : •most vegetables • m e a t • f i s h • e g g s • c h e e s e • b u t t e r, margarine and cooking fats and oils. These foods need little or no insulin but should be included as part of a healthy balanced diet. You will find more information in Healthy Eating on page 26. R e m e m b e r: • Different foods contain different types of carbohydra t e. • Try to have most of your carbohydrate from starchy foods. • Some foods contain very little or no carbohydra t e. 5 00
Carbohydrate Counting Reading labels All packaged food labels have nutritional information for the main nutrients, including energy ( k c a l / k J ) , p r o t e i n , c a r b o h y d rate (CHO) and fat. This is usually given per 100g and sometimes per p o r t i o n . The portion figure works well for foods like biscuits, b a r s, yoghurts and ready meals where you tend to eat the suggested portion size. H o w e v e r, if you have a different amount, you will need to calculate the amount of carbohydrate in your portion. This is common for foods like pizza, p a s t a , breakfast cereal and desserts. Carbohydrate on food labels Nutritional labels often show different carbohydrate details. It can be noted in one, t w o or three parts: 1 . C a r b o hy d rate (always incl u d e d ) 2 . of which sugars (often incl u d e d ) 3 . of which starch (sometimes incl u d e d ) . When you are counting carbohydra t e, you must always use the largest c a r b o h y d r a t e f i g u r e. This is the t o t a l amount of carbohydrate in the food, and includes both the ‘of which sugars’ a n d ‘of which starch ’ a m o u n t s. Follow the steps below to help you work out how much carbohydrate is in your portion, t h e n p ractice with the examples provided. Packaged foods Sometimes the labels show how much carbohydrate is in an example portion, for example: Wholemeal Bread Typical values Per slice Per 100g of product Energy 102kcal 218kcal Carbohydrate 19.8g 42.0g of which sugars 1.3g 2.8g Fat 1.1g 2.4g This label shows that one slice of wholemeal bread has 19.8g of carbohydrate in total. If you ate 2 slices of bread, you would need to multiply the amount of carbohydrate in one slice of bread by 2. 19.8 x 2 = 39.6g of CHO 00 6
Page 1: A practical guide to support you th
Page 4 and 5: I n t r o d u c t i o n Managing yo
Page 6 and 7: R e m e m b e r: • You always nee
Page 10 and 11: The labels below show suggested por
Page 12 and 13: Fruit Biscuits Fruit Biscuits SUITA
Page 14 and 15: If you are calculating the amount o
Page 16 and 17: Always carefully read labels that p
Page 18 and 19: The handy hints below will help you
Page 20 and 21: My favourite recipes Use the space
Page 22 and 23: Think of more meals and snacks that
Page 24 and 25: For example • You have a bowl of
Page 26 and 27: How do I use my ICR to work out my
Page 28 and 29: For example • You are going to ha
Page 30 and 31: Fruit and vegetables • Aim to hav
Page 32: This information has been produced

9225Introduction to CHOCounting.pdf - NDR-UK

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