Count carbohydrates
in your lunch or dinner
Scandinavian food

 

 

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How many carbohydrates does your lunch or dinner contain?        

Carbohydrates (gram) per portion                                          Fast food further down this side

                                                                                                      

 

1. Potatoes/ rice/ pasta....

   

      35 g (12 g/each)

3 potatoes =

 225 g boiled potatoes

      35 g

2˝ dl mushed potatoes 

      20 g

21/4 dl mushed potatoes

with Swedish turnips 

 

     17g

11/4 dl mushed potatoes

small portion

       40 g 

3˝ dl french fries

        50 g 

3 dl boiled spagetti

4 dl boiled makaroni

     45 g

2-2˝ dl boiled rice

    20 g

1 dl boiled rice

      30 g

drygt 1˝ dl boiled wheat

1˝ dl  boiled barley

     30 g

> 1˝ dl boiled bulgur

> 2˝ dl boiled couscous  

near 2 dl boiled quinnoa

 

... bread

The amount of carbohydrates in soft bread is usually about half the weight of the bread.

  17 g

30 g Lingongrova

 (bread with fiber)

  8 g

Crispbread

     25 g

40g Homebaked bread

 

     13 g

25 g White bread

 

 

 

Gluten free bread

17 g

 

 

 

 

2. Meat/ fish/ vegetarian.... 

often contain just small amounts of carbohydrates

     0 g

Pork/beef

      0 g

chicken meat

      6 g

125 g quorn

        0 g

Grilled chicken

 

      0 g

      fish

      0 g

        egg

     2 g

100 g=1 dl cottage cheese

  0 g

Dessertost

      0 g

       Bacon

        10 g

   60 g= 6 herring

         4 g

         90 g sausage

          6 g

     100 g pannbiff

(=small hamburgers)

  

           8 g

   150 g=10 meat balls 

 

       7 g

200 g=2 dl mincemeat sauce

     20 g

125 g fish fingers

              6 g           

      150 g falukorv

     ("falu" sausage)

 

       12 g

250 g=3 dl meat-/fish casserole

       14 g

250 g=3 dl veg casserole with quorn

      7 g

50 g=a good ˝ dl beans

       30 g    

150 g=2 sk black pudding

 

  

 

               

...and more

   3 g

3/4 dl Brown sause

 0 g

 vinaigrette

    6 g

3/4 dl bechamel

   1 g

3/4 dl bearnaise sause

   4 g

15 ml ketchup

  7 g

15 ml

lingonberry jam

  1 g

15 ml 

sugar free jam

 

 

3. Vegetables...

Most vegetables contain very small amounts of carbohydrates.

 

   1 g

50 g broccoli

     2 g

50 g cauliflower

  

       3 g

50 g=1 dl pizza salad

      2 g

   50 g salad

 

     4 g 

100 g tomato

       3 g

50 g=almost 1 dl peas

     10 g

 50 g=almost 1 dl corn

 

        4 g 

50 g=1 small carrot

   2 g

50 g= ˝

sweet pepper

      3 g 

90 g=˝ avocado

      7 g

50 g=a good ˝ dl beans

     27 g

 

˝ can

= 210 g white beans in tomato sauce

     60 g

250 g=2˝ dl brown beans 

 

  <1 g

25 g olives

 3 g

25 g = 1/2 dl nuts

 

 

 

...fruit och berries

 (The figures for carbohydrates are valid for the eatable parts.)

     10 g

200 g melon

=150 g witout skin

    10 g

65 g=10 st grapes

      15 g

140 g nektarin

 

   7 g

    kiwi 

   5 g

clementine

      20 g

150 banana

    10 g

1/4 l strawberries

       20 g

200 g pear

     20 g

  175 g apple

   10 g 

˝ orange

  

4. Beverages

  10 g

2˝ dl beer

 

 

25 g

2 dl squash

   10 g

2 dl milk

  0 g

brandy/cognac

   1 g

1˝ dl wine

    0 g

water/mineral-

    20 g

2 dl juice

 

 

 

 

Fast food

20 g

3 dl pea soup

30 g

3 dl lentil soup

     

10 g

3 dl Soup with thickening

 

 

25 g

Fish gratin

1/2 package/300 g

 

35 g

220 g pie,

type chese-and ham-

 

 

40 g

Big Mac

 

33 g

Mac Feast

 

60 g

Happy Meal

Chicken McNuggets

incl milk

 

30 g

Kebab, small

 

15 g

hotdog, 50 g+ 30 g ( bread )

 

55 g

Falafel, 325 g

30 g

Pizza slice, 125 g

125 g

whole pizza (from pizzeria)

3 g

pizza sallad

50 g/1 dl

40 g

Sushi, 240 g = 8 peaces

90 g

Filled baguette, 300 g

 

 

 40 g

Russian pastry

 

                               

          

 

 

 

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Carbohydrate counting

for diabetics

 

If you compose your meal according to the scandinavian"plate model" (see above) there is a good chance that your food intake will be healthy.

 

Plate model

Lunch/dinner

 3 components:

  1. potatoes/rice/pasta, bread
  2. meat/fish/vegetarian
  3. vegetables/fruits

 

Sum up carbohydrates  from different parts of your meal. 

Match with insulin!

 

1. Start with the carbohydrate part: potatoes/ rice/ pasta/ bread.

 

2. Continue with the protein part: meat/ fish/ vegetarian. 

 

3. Add fruit and vegetables.

 

4. Add beverage.

 

 

 

 

TO  (in Swedish)

Carbohydrates in breakfast>>

 

Carbohydrates in small meals>>

 

Carbyhydrates in cakes and cookies>>

 

Carbohydrates in snacks, candy and icecream>>

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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