Want to lose weight? Start counting your carbs!

The Basics of Carbohydrate Counting

nutritional counseling and factsWhat is carbohydrate counting?

Carbohydrate counting is a way to plan your meals by counting the amount of carbohydrate in foods. It can help you eat the right amount of carbohydrate to keep your blood sugar levels under control.  Too much carbohydrate will get stored as body fat.  If you are looking to lose weight , read more…

Every person is an individual and dependent on your age, height , weight and lean body mass will determine how much carbohydrate you will need to consume for healthy weight loss.

On an average, I like to tell people that 20 – 25 gm carbohydrate in each given main meal is sufficient for weight loss.  NO MORE!  READ LABELS!  You need to know what you are eating and how much.

What are some of the foods that contain carbohydrate?

Starchy Carbohydrates:  Each item listed below is approx. 20 – 25 gm carbohydrate.  Check out the PASTA!

Applesauce Musselmans 4 oz.
Beans Refried – El Paso 5 oz.
Bread Whole Wheat 1 slice
Cereals Cream of Wheat 2 1/2 tbsp.
Grape Nuts 1/4 cup
Oats Shredded Wheat 1/2 cup
Nutri Grain 1 cup
Puffed Wheat 1 1/2 cup
Fruit Juice 12 oz
Raisins , Dated 1/2 cup
Apples, Peaches , Plums 1 whole piece
Oranges , Pears, Banana 1 whole piece
grapes, cherries, melon 1 1/2 cup
Milk skim 12 oz.
Pancakes regular size 1 pancake
(   1 tbsp syrup = 13 gms carbs
Pasta Cooked whole wheat 2/ 1/2 oz or

1/3 cup

Popcorn hot air popped 6 cups
Potato white ( half large potato) 5 oz.
yam   (half large yam) 3 1/2 oz.
Rice cooked white or brown 2 1/2 oz. or

1/3 cup

Rice Cakes Pritican, Quaker 3 cakes
Soup Progresso 1 cup
Yogurt Dannon (low fat) 8 oz.
Greek yogurt 8 oz.


measuring cups

10 cups of Zoodles is equivalent to 1/3 cup of Pasta Noodles in carbohydrate. What would you rather eat?

zoodlesZucchini - Nutrition Facts

Here is a great zoodle recipe for you to try!

Quick Spiralized Zucchini and Grape Tomatoes

Servings: 2 • Size: 1 cup • Old Points: 2 • Weight Watcher Points+: 3 pt
Calories: 117 • Fat: 5 g • Carb: 20 g • Fiber: 5 g • Protein: 4 g • Sugar: 2 g
Sodium: 31 mg • Cholest: 0 mg


1/2 tablespoon olive oil
3 garlic cloves, chopped
3/4 lb grape tomatoes, cut in half
pinch red crushed pepper flakes
Kosher Salt and freshly ground black pepper, to taste
1 tbsp chopped fresh basil
1 large zucchini, spiralized with thicker blade

Add in some grilled chicken or grilled shrimp for extra protein!


In a large non-stick pan set over high heat, heat the oil. Add the garlic and cook until golden, 30 seconds. Add the tomatoes, and crushed red pepper flakes, and season with salt and pepper. Reduce the heat to low. Simmer, covered, until the tomatoes soften, 15 minutes.
zoodles recipe

Start counting your carbohydrate today.  Don’t worry about calories, worry about your carbohydrate intake.
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