Food | Amount | Carb (grams) | Choices (#) | Totals (per meal) | Kcal per item | strawberries | 1 cup | 13.6 | 1 | | 52 | blueberries | 1 cup | 18.86 | 1 | | 79 | 1 banana | medium size | 26.95 | 2 | | 105 | 1 apple | small size | 20.58 | 1.5 | | 77 | greek yogurt | 1/2 cup | 3.6 | 0 | | 59 | orange juice | 1 cup | 25.79 | 1.5 | | 112 | spinach | 1 cup | 1.09 | 0 | | 7 | kale | 1 cup | 1.4 | 0 | | 8 | chia seeds | 2 tablespoons | 11.94 | 1 | | 138 | | | | Total breakfast choices: 8 | 123.81 g | 700 Kcal breakfast | Lunch | | | | | | whole grain bread | 2 slices | 27.3 | 2 | | 162 | ham | 3 oz | 6.18 | 0.5 | | 104 | swizz cheese | 2 oz | 3.05 | 0 | | 215 | carrots | 1 cup | 12.26 | 1 | | 52 | | | | Total lunch choices: 3.5 | 48.79 g | 533 Kcal lunch | Dinner | | | | | | Chicken breast | 5 oz | 0 | 0 | | 204 | red bell peppers | 1/3 cup | 2.32 | 0 | | 47 | green bell peppers | 1/3 cup | 1.62 | 0 | | 49 | corn | 1 ear | 19.07 | 1 | | 88 | | | | Total dinner choices: 1 | 23.01 g | 388 Kcal dinner |

1. The number of carbs in grams in a choice is approximately 15 g. 2. The carb values in the fruit was most surprising. When thinking about low carb diets, one typically doesn’t consider fruits. 3. 8 choices in breakfast, 3.5 in lunch, and 1 at dinner. 4. 195.61 gm of carbs X 4 kcal/gm = 782.44 kcal /1621 = 48.27 % kcal from carbs
My carb intake in slightly below the recommended value of 50%. 5. Women are recommended to have 3-4 choices and men to have 4-5 choices. 6. a. My carb consumption decreased with each meal. b. I consumed 8 choices at breakfast. c. Yes, I had just below the average recommended amount. d. No, a female with diabetes would not have been able to consume the breakfast that I consumed due to it containing 8 choices.
7. When treating diabetes, you are trying to continuously control glucose levels by monitoring the amount of carbohydrates consumed. This needs to be done spread out through the day as to not cause hyperglycemia. Manageable amounts of carbs must be present in each meal, not total.