Carbohydrate Food Log
Graded up to 50 points
Late Submissions may be accepted up to 2 days late but score will be reduced by 50%
How to complete this assignment:
1. Carbohydrates: identify how many grams are in one “carb choice”.
Open your book to The Exchange (System):
If you are using the ebook, search for exchange list using the search tool. Note that all the carbohydrate containing groups are listed first:
| Group/List | Household Measure | Carb (g) |
| Carbohydrate Group | ||
| Starch | 1 slice, ¾ cup raw or ½ cup cooked | 15g |
| Fruit | 1 small/medium piece | 15 g |
| Milk | 1 cup | 12 g |
| Other Carb | Varies | 15 g |
| Non-starchy Vegetable | 1 cup raw or ½ cup cooked | 5 g |
Notice that each serving is either 12g (for milk) or 15g (all the others except non-starchy vegetables). One serving of any of these groups, irrespective of whether it is 12 or 15g (as they are so close), is considered an exchange (older terminology) or ONE “carb choice” or simply a “choice”.
15g is the basic amount for one choice.
The objective of this assignment is to be accurate, but not to get so wrapped up in accuracy that you miss the big picture. This is a management tool for both T1 and T2 diabetics. Over time, people counting their carbs remember the serving size and gm of carb of the foods they routinely eat, so the process becomes memorized and is used to get them “in the ballpark” but without stopping to look it up. People with T1 also use carb counting to decide how much short acting insulin to give. So do your best, but stress usefulness over precision. Consider that if you were going to do this day in and day out, you would want it to be as easy as possible.
Most servings do NOT fall neatly into the 15g definition of a “choice”. We teach clients how to estimate as follows:
In the chart, show choices as whole or ½ numbers, no smaller.
· If 5g or less, count as 0 choices.
· ½ choice = 6g – 10g of carb
· 1 choice = 11g – 19g
· If the food portion was 20g or more, divide it by 15 to get choices (½ choices, no smaller; so don’t put 1.3 choices, write 1.5)
· Leave it blank (or put 0) for proteins or items without carbohydrate (but include these items in your chart, don’t just show the carb foods, show the whole meal.)
You do not need to put food categories in the choices column, only a number consistent with how many choices your food contains.
2. List ONE COMPLETE day (not just coffee and a bagel; if there is not enough food listed for a realistic day, I will question it, and reserve judgment on grading accordingly) of your typical food intake, including portion sizes (very important), and honestly including candy, sugar in drinks, etc. Be sure to include beverages, especially sweetened ones. (I am not grading this on how ‘healthful’ you are eating, but only on how accurately you are able to track your carb intake, so it’s OK to list those M&Ms…). Remember to include additional menu items: syrup on pancakes, jam on toast or in a pb&j, milk on cereal. Specify if the starch portion you list is dry or cooked (for things that expand, like pasta or rice). For oatmeal, note not only if dry or cooked, but also if plain or flavored/sweetened. Always put one food item per line.
3. Find the carbohydrates of what you ate using:
a. Appendix B in Wardlaw [preferred source], OR
b. the label on the food (compare what you ate to the serving size and adjust accordingly) [preferred source], OR
c. an online carbohydrate counting source [not preferred source, due to discrepancies between different databases].
Analyze your intake for grams and choices of carb in EACH FOOD, and then subtotal for EACH MEAL. List carb grams in whole numbers (1, 2, 3, etc or .5); “0.2”grams of carb has no measurable impact on blood sugar. Subtotal each meal/snack, and allow one blank line between each meal/snack.
Bold the meal subtotals for both choices and grams (makes it easier for both of us to see it).
Example: (delete example items before you submit your work and do not complete black boxes)
| Food | Amount | Carb grams | Number of Choices | Totals (per meal) |
| Breakfast | ||||
| Cereal, frosted mini wheats | 2 cups | 80g | __5.5__ choices | |
| Milk, 1% | 1.5 cups | 18g | __1__ choice
|
|
| Apple | 2 (4 oz)small | 30 g | __2__ choices | |
| Total B choices: 8.5 | Breakfast total : 128 g | |||
| Lunch | ||||
| Total L choices: | Lunch total : g | |||
| Dinner | ||||
| Total D choices: | Dinner total: g | |||
| Snacks | ||||
| Total Snack choices: | Snack total: g | |||
| Daily totals | Total Daily choices: | Grams carb total: |
(A handy cross reference is to divide total daily carbs by grams in one choice to see if your total choices are at least close to total daily grams.)
Evaluation:
1. Chart with complete intake for one full day, including choices (45 pts)
a. Point deduction – incorrect exchange (-2) for each error
b. Missing totals (-5)
c. Not following the instructions (-5)
