Cereals
Food Serving Size gr. CHO
Biscuit 2 small sweet or 3 med. plain 15
Bread (all except starch reduced) 1 slice, 1 ounce 15
Breakfast cereal (varies with brand) 2 tablespoons 20
Bagel 3 inch diameter 30
Bun, plain 2 oz. 25
fruit 2 oz. 30
iced 2 oz. 40
Cake, plain 2 oz. 35
cream 2 oz. 35
rich fruit, iced 2 oz. 40
Corn flour 1 oz. raw 25
Macaroni 2 oz. uncooked, 6 oz. cooked 50
Rice 1 oz. uncooked, 4 oz. cooked 20
Roll, bread 1-2 oz. 30
Spaghetti 2 oz. uncooked, 6 oz. cooked 50
Tapioca 1 oz. uncooked, 4 oz. cooked 20
Vermicelli 2 oz. uncooked, 6 oz. cooked 45
Fruits
Food Serving Size gr. CHO
Apple medium, 4 oz. 10
Apricot medium, 2 oz. 5
Apricot, dried 6 halves, 1 oz. 10
Avocado ½ medium 5
Banana 4 oz., 1 medium 25
Blackberries 1 cup 18
Blueberries 1 cup 22
Cherries 4 oz. (1 cup) 15
Currants, black or red 2 oz. 5
Dates, dried 6 medium, 1 oz. 20
Figs, dried 2 medium, 1 oz. 15
Grapes 10 grapes 10
Grapefruit ½ fruit 10
Lemon 1 large 9
Melon 6 oz. 10
Orange 6 oz., 1 medium 18
Peach 4 oz., 1 medium 10
Pear, dried 2 halves, 1 oz. 15
Pear 5 oz., 1 medium 20
Pineapple 1 cup 21
Plums 1 medium 8
Prunes 2 medium, 1 oz. 5
Raisins 1 oz. 20
Raspberries 1 cup 17
Strawberries 1 cup 12
Tinned fruit in syrup 4 oz. 25
Tinned fruit juices, unsweetened 5 oz. 15
Orange juice 8 oz. 26
Grapefruit juice 8 oz. 23
Apple juice 6 oz. 20
Grape juice 6 oz. 30
Pineapple juice 6 oz. 25
Vegetables
(count all green vegetables as 0)
Food Serving Size gr. CHO
Artichoke, Jerusalem 4 oz. 5
Beans (cooked) 1 cup 33
Beans (snap, cooked or raw) 1 cup 7
Carrot 3 oz. (1 stick) 7
Corn 1 cup 31
Lentils 1 oz. raw, 2 oz. cooked 15
Parsnips 4 oz. 10
Peas, green 4 oz. 10
Potato 3 oz. (1 medium) 20
Tomato 4 oz. (1 medium) 5
Tomato Juice 4 oz. 5
Turnip 3 oz. 5
Dairy & Nuts
Food Serving Size gr. CHO
Milk, whole 8 oz. 11
Milk, skim or non-fat 8 oz. 13
Buttermilk 8 oz. 10
Cottage Cheese 4 oz. 4
Cream Cheese 1 oz. 1
Yoghurt, plain 8 oz. 20
Yoghurt, fruit 8 oz. 32-49
Ice Cream 4 oz. (½ cup) 16-20
Almonds 1 oz. 7
Cashews 1 oz. 9
Peanuts 1 oz. 6
Mixed 1 oz. 7
Sweets, Sugars, Jams, and Soda
Food Serving Size gr. CHO
Chocolate 2 oz. 25
Custard 4 oz. prepared 10
Honey ½ oz. 13
Jams ½ oz. 10
Jellies, sweet 4 oz. 20
Molasses ½ oz. 10
Milk Puddings 4 oz. 25
Sweets 1 oz. 20
Sugar ½ oz. 15
Syrup ½ oz. 13
Soda, regular sugared 8 oz. 26
For best results eat as much meat fish and fowl as you want and supplement
this
with lots of salad, think of it as a caveman diet, meat , leafs and
berries
this will get you in top physical condition. It does not have to be
all
scientific in order to work!
Exercise
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