Counting Carbohydrates Using a Food Label – Diabetes Center for Children at CHOP


>>READING FOOD
LABELS CAN BE CONFUSING, BUT YOU ONLY NEED TO
LOOK AT A FEW KEY POINTS ON THE LABEL WHEN
CARBOHYDRATE COUNTING. THE NUTRITION FACTS CAN
BE FOUND ON THE SIDE OR THE BACK OF THE
FOOD PACKAGE. FIRST, YOU NEED TO
LOOK AT THE SERVING SIZE, WHICH IS LISTED AT THE
TOP OF THE FOOD LABEL. THE SERVING SIZE LISTED ON
THIS LABEL IS 1 OUNCE. YOU MAY BE ASKING YOURSELF,
“WHAT DOES 1 OUNCE LOOK LIKE?” YOU CAN NEXT, LOOK AT THIS
AND FIND THAT THE WEIGHT OF 1 OUNCE OR 28 GRAMS
IS ABOUT 11 CRISPS. WE ALL KNOW THAT THESE
CRISPS CAN BE BROKEN IN THE BAG AND IT MAY BE DIFFICULT
TO COUNT OUT 11 CRISPS. SO WE RECOMMEND FOR
YOU TO USE A FOOD SCALE FOR ACCURATE CARBOHYDRATE. IF YOU WEIGHT THE CRISPS
ON A FOOD SCALE, YOU CAN WEIGH IT EITHER
IN OUNCES OR IN GRAMS. REMEMBER THE WEIGHT IN
GRAMS IS NOT THE GRAMS OF CARBOHYDRATE. ONCE YOU HAVE WEIGHED
ONE OUNCE OF CRISPS, YOU CAN LOOK FURTHER DOWN
ON THE FOOD LABEL TO FIND THE TOTAL GRAMS
OF CARBOHYDRATE. THE GRAMS COUNTED HERE,
1 OUNCE OF CRISPS EQUALS 23 GRAMS OF CARBOHYDRATE. THIS BAG OF CRISPS
CONTAINS 10 SERVINGS. SO IF YOU EAT MORE
THAN ONE SERVING, YOU ARE EATING MORE THAN
23 GRAMS OF CARBOHYDRATE. FOR EXAMPLE, IF YOU
EAT 2 OUNCES, YOU ARE EATING 46 GRAMS
OF CARBOHYDRATE. IF YOU DOUBLE
THE PORTION SIZE, YOU NEED TO DOUBLE THE
TOTAL CARBOHYDRATE GRAMS.

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