Quick Guide to Macronutrients

What is a

carbohydrate?

Carbohydrates

provide energy and

fuel to the body so

we can stay active.

Carbohydrates will affect your blood sugar. Aim for < 60 grams of carbohydrates

at every meal and < 20 grams of carbohydrate at every snack. Check your food

labels to determine how many grams are in your foods.

What are fats and proteins?

Fats help keep your

cells strong and

absorb fat-soluble

vitamins. Proteins

provide the building

blocks for our muscles

and bones, and can

repair our body.

Proteins and fats are low-to-no carbohydrate foods that

will not affect your blood sugar. They will help stabilize

your blood sugar levels.

 Reading Your Food Label

1. Identify the serving size.

2. Identify the grams of carbohydrate.

3. Are the grams of carbohydrate > 15?

4. If the grams of carbohydrate are > 15, cut the serving size in half OR do the math!

5. Take the serving size (count) and divide it by the grams of carbohydrates. Then, multiply

by 15. Now you will have a new serving size for 15 grams of carbohydrates.

6. Or, multiply by the amount of carbohydrates you need (such as 30, 45, or 60 grams).

Let's practice with Honey Maid Graham Crackers

There are 8 crackers per serving

1 serving = 24 grams carbohydrates

8 crackers per serving ÷ 24 grams per serving =

0.33

0.33 x 15 = 5 crackers

There are 15 grams of carbohydrates in 5 crackers.

This is your new serving size!

Let's practice with Keebler Original Club Crackers

There are 4 crackers per serving

1 serving = 9 grams carbohydrate

4 crackers per serving ÷ 9 grams per serving =

0.44

0.44 x 15 = About 6 and 1/2 crackers

There are 15 grams of carbohydrates in about

6 and 1/2 crackers.

This is your new serving size!

 Counting CHO When Cooking

Let's practice counting carbohydrates for a full recipe with Jiffy Corn

Muffin Mix.

The package makes 6 servings

There are 28 grams carbohydrate per serving

28 grams carbohydrate X 6 total servings =

168 grams carbohydrate in the entire package

If you make 5

pieces of

cornbread, each

piece will have

about 34 grams

carbohydrate per

piece.

168 total grams carbohydrate ÷ 5 pieces = 34

grams carbohydrate per piece

If you make 10 pieces of cornbread, each

piece will have about 17 gm CHO.

168 total gm CHO ÷ 10 pieces = 16.8 or

17 gm per piece