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The enclosed tables list the carbohydrate (CHO) content of commonly consumed foods. You can use these to calculate the CHO content of the meals and snacks that you eat. It is best to add up the CHO values of all meal components to get a total CHO value for the meal. See example 1. The lists show the amount in grams of carbohydrate in an example serving. Compare this with your serving and multiply or divide the value accordingly. See example 2. The lists also include the average carbohydrate value per 100g. You can use this information when calculating the carbohydrate value of a weighed food portion e.g. boiled rice. See example 3. You can then alter your insulin doses as per your insulin/CHO ratio. See example 4.

Example 1 – Calculating CHO content of a meal 2 Weetabix 200ml milk TOTAL

20g 10g 30g

TOTAL

40g 15g 15g 70g

TOTAL

80g 0g 10g 0g 90g

Sandwich made with 2 large slices of bread Apple Crisps

1 large jacket potato (with skin) 1 small can tuna 2 tablespoons corn Melted cheese on top

We always recommend calculating the total CHO of a meal before working out insulin dose ie. Not saying 2 Weetabix is 2u, milk is 1u. This is because the ratio can change as the child grows and if a pump is being used the total CHO of a meal is the information required rather than number of units of insulin.


Example 2 – Calculating CHO content of an individual serving size from the example serving size listed in the tables. All children and adults have different serve sizes for foods. We have listed an example of a serve size as a guide. Breakfast cereal, pasta and rice are foods where individual serve sizes vary the most. Generally these can be measured by tablespoon if you do not have access to digital scales. An example of how to adjust the “example serve size” provided are listed below. Breakfast 12 tablespoons Cheerios 300ml Milk Tables give Cheerios 8 tablespoons as 30g CHO 12 tablespoons Cheerios = 12 x 30g = 45g CHO 8 Tables give 200ml Milk contains 10g CHO 300ml Milk = 300 x 10g = 15g CHO 200 By adding these two together you can see that the breakfast contains 60g CHO


Example 3 - Simple calculation from CHO per 100g You weigh your child’s portion of boiled rice as 200g From the table we know that boiled rice has 30 g carbohydrate per 100g. 200g (serve size)

x

30g (g/100g) 100 g

= 60g CHO

You weigh your child’s portion of Rice Krispies and find that it is 90g. From the tables or the label you know that Rice Krispies contain 84g CHO/100g. 90g (serve size) x 84g (g/100g) = 76g CHO 100g You then zero the scales and add milk to 250 g = 250 ml. 250ml

x

5 (g/100g) = 100g

12.5 g CHO

Then add 76g + 12.5g = 88.5g CHO


Example 4 – Calculating your Insulin Dose Your Diabetes Nurse will tell you what your specific ratio of Insulin/CHO is. This is often 1 unit/10g CHO but it can vary for each child, at different times of the day and will almost certainly change as the child grows. Common ratios for MDI are ½ unit/10g CHO, 1 unit/10g CHO up to 2 units/10g CHO. Ratios for Pumps are usually expressed as 1u per x grams of CHO.

For example - Breakfast in Example 1 for MDI 1u/10g If your ratio was 1 unit/10g CHO you would have 3 units of insulin. 30g CHO x 1 unit 10g

= 3 units insulin

If your ratio was 1 unit/20g CHO you would have either 1 or 2 units of insulin (either rounded up or down from 1.5 units) 30g CHO x 1 unit 20g

= 1.5 units insulin

Using a pump (ratio of 1u/7g CHO). 30g CHO x 1unit/7g = 4.3 units of insulin


Weight conversions ½ oz 1 oz 2 oz 3 oz 4 oz 5 oz 8 oz (½ Ib) 16 oz

= = = = = = = =

15g 25g 50g 75g 100g 150g 225g 450g

1 teaspoon 1 tablespoon

= =

5mL 15mL

Liquid measures (1 ml = 1g) 5 fl oz (1/4 pint) 10 fl oz (1/5 pint) 15 fl oz (3/4 pint) 20 fl oz ( 1 pint)

= = = =

150mLs 275mLs 425mLs 550mLs

On the table headings, CHO = Carbohydrate All weights are in grams unless otherwise stated NB – Where a tablespoon is stated this refers to a rounded tablespoon


BISCUITS FOOD

CHO PER CHO/100g PORTION g

1 Digestive or Hob Nob 2 small plain biscuits eg. Rich Tea 2 plain fruity type biscuits eg. Garibaldi 1 Custard Cream 1 Ginger Nuts 1 full coated chocolate biscuit eg. Penguin Flap Jack 1 square (60g) 2 Jaffa Cakes 1 Muesli Bar eg. Jordans, Quaker Chewee 1 Fruesli Bar 2 Rye Crispbreads

9 12 12 8 8 15

62 76 76 70 71 70

35 15 15

60 70 55

20 15

65 70

FOOD

EXAMPLE OF A PORTION

CHO PER PORTIO N

CHO / 100g

Milk (all types) Milk on bowl of cereal Glass of milk Natural yoghurt

100ml 200 mls 200 mls Small carton (125g) Small carton (125g) Small carton (125g ) 90 mls 2 tblsp

5 10 10 10

5 5 5 7

17

14

10

6

7 10

8 53

DAIRY

Low fat yoghurt Diet yoghurt Evaporated Dried skimmed milk


BREADS FOOD

White bread

Wholemeal bread

Wholemeal bap White bap White finger roll French stick Baguette Crusty white roll Granary bread Bread muffin Crumpet Rye bread Bagel Pitta bread Pitta bread Croissant Burger roll Waffle Naan bread Tortillas (wheat) Chapatti Crackerbread

EXAMPLE OF A PORTION

1 thick slice (large loaf) 1 medium slice (large loaf) 1 thin slice (small loaf) 1 thick slice (large loaf) 1 medium slice (large loaf) 1 thin slice (small loaf) 1 1 1 1” (2.5cm) slice 6” 1 1 medium slice (35g) 1 toasted (68g) 1 toasted (40g) 1 average slice (25g) 1 bagel (70g) 1 small 1 large 1 1 1 waffle (45g) Large Medium (40g) 6” diameter (medium) 2 slices

CHO PER PORTION g

CHO/ 100g

20

50

15

50

10 20

50 42

15

42

10 20 30 20 10 60 25 15 27 17 10 40 30 55 20 25 15 75 25 25 8

42 50 50 50 55 60 45 40 45 42 60 58 58 38 50 30 50 60 74 80


BREAKFAST CEREALS FOOD

All Bran All Bran, Flakes & Fruit All Bran, Fibre Plus Bran flakes Cheerios Coco Pops Corn Flakes Fruit n Fibre Frosties Just Right Oatibix Porridge with milk Puffed wheat Ready Brek Rice Krispies Rolled Oats Sugar free Muesli Shredded Wheat Shredded Wheat-bite size Shreddies Special K Start Weetabix minis Weetabix

EXAMPLE OF A PORTION

CHO PER CHO/100g PORTION

6 tbsp

20

7 tbsp 8 tbsp 7 tbsp 7 tbsp 6 tbsp 7 tbsp 3 tbsp 1 biscuit 200g 6 tbsp 40g 7 tbsp 1 oz (25g) 2 tbsp 1 biscuit 6

30 30 30 35 30 25 24 15 30 12 30 25 15 20 15 7

46 68 50 70 75 85 85 70 87 79 64 14 62 60 85 60 60 68 70

5 tbsp 6 tbsp 6 tbsp 14 biscuits 1 biscuit

30 20 30 30 14

74 70 80 22 68


BUNS, CAKES & DESSERTS FOOD

EXAMPLE OF A PORTION g

CHO PER PORTION g

Almond Slice Apple Strudel Apple Turnover Bakewell Tart (Individual) Black Forest Cake Chelsea Bun Cherry Fruit Cake Choc ice Chocolate Cake with icing Chocolate Éclair Chocolate Fudge cake Cream Filled Choux Bun Cream horn Cupcakes (Iced) Currant Bun Custard Custard powder Custard Slice Custard Tart (Individual) Danish Pastry (Medium) Doughnut Flapjack (Med) Fruit Cake (Plain) – Slice Fruit Cake with icing Gateau Slice Iced Bun Iced Bun Madeira Cake Malt Loaf (Slice) Meringue Nest (Small) Milk pudding

35 115 100 45

18 40 80 25

50 36 80 65

90 78 42 1 individual 65

30 40 25 14 35

35 56 60 28 58

90 100 95 60 40 60 120g 1 tbsp 100 95

25 50 25 15 15 30 20 10 40 30

30 50 30 25 50 50 17 92 40 30

110 60 60 90

55 25 35 50

50 50 60 60

70 85 35 35 40 35 15 Average (150g) 55 70

40 35 20 20 20 20 15 20

60 45 60 60 55 55 93 14

20 35

40 50

Mince Pies Muffins – Large

CHO/ 100g


Muffins - Mini Rock Cake

28 45

14 25

49 60

CONFECTIONARY FOOD

Bounty Chocolate Bar Crunchie Standard Fruit Pastilles Fry’s Turkish Delight Lockets M & M’s Maltesers Mars Marshmallows Milky bar Milky way Mints – extra Picnic Quality street, Roses Rolo Skittles Snickers Time Out Toffee Crisp Twirl Twix Wine gums Wine gums Wispa Yorkie

EXAMPLE OF A PORTION 57g twin pack 50g 38g 52g – 1 packet 51g bar 1 tube 45g Packet 37g Packet 65g bar 5g each 26g bar 26g bar 46g tube 49g bar 8g each 58g tube 60g packet 61g bar 40g bar 48g bar 44g bar 28g each finger 45g tube 4g each 39g bar 66g bar

CHO PER PORTION 30 30 30 45 40 40 30 25 45 4 19 19 45 28 5 36 55 33 22 29 24 20 34 3 20 39

CHO/ 100g 56 64 68 78 68 62 70 83 72 72 98 59 66 63 92 54 55 61 56 65 75 75 54 59


FRUIT FOOD

EXAMPLE OF A PORTION

CHO PER PORTIO N

CHO/ 100g

Apple - medium Apple - small Apricot fresh Banana - small Banana - standard Dried apricots Grapefruit Grapes or cherries Juice unsweetened eg. apple, orange, grapefruit Kiwi Mango Melon e.g. honeydew Nectarine Orange Paw-paw Peach Pear Pear - tinned Pineapple Stewed apple – no sugar Tin Peaches in juice Tinned fruit in natural juice Tin pineapple in juice Plum Pomegranate Prunes Raisins/Sultanas Raspberries Satsuma Strawberries

120g 90g 3 - 4 whole 110g with skin 150g with skin 3 - 4 ready to eat ½ 10 medium sized 100 mLs

15 10 10 20 30 10 5 10 10

12 12 7 23 23 37 7 15 10

2 fruit 1/3 1 slice 1 medium fresh 1 medium ¼ 1 medium 1 medium 100g 1 slice fresh 6 tablespoons 100g 100g

10 10 10 10 10 10 10 10 10 10 10 10 10

10 14 6 8 8 9 7 10 10 10 8 10 10

1 ring/6 chunks 2 1 small 3 medium dried Tablespoon (30g) 25 2 10

5 10 10 10 20 5 10 10

12 9 34 70 6 8 5


HOME BAKING FOOD ITEM

EXAMPLE OF A PORTION

White/wholemeal Flour Sugar Dried fruit Rolled Oats Syrup/honey Cocoa Powder Coconut, desiccated

CHO PER PORTION

CHO PER 100g

1 level tbsp (½oz) 10

76

1oz (25g) 1oz (25g) 1oz (25g) 1oz (25g) 1oz (25g) 2oz (50g)

100 70 62 80 10 6

25 15 15 20 3 3

EAT PIES, FISH FINGERS, SAUSAGE ROLLS ETC. FOOD

Cornish Pastie Fish Fingers Meat pie Pizza (Cheese and Tomato) Pork Pie Quiche Sausage Roll Sausage Roll Spring Roll Yorkshire Pudding Yorkshire Pudding

EXAMPLE OF A PORTION

CHO PER CHO/ PORTION 100g

Medium 2 fingers 1 Individual (160g) ½ Thin Crust

40-50 10 40 50

25

Individual (140g) ½ of 12” base (100g) 3” large

34 20

24 20 35 35

3”

15 40 10 13

7”

40

37

25 34

37


RICE, PASTA, COUSCOUS, BULGUR, QUINOA FOOD RICE Rice (uncooked) Rice boiled

Small portion 100g Medium portion 150 g Large portion 200g PASTA Pasta (uncooked) Cooked pasta 100g

CHO PER PORTION g

CHO/100g

10

86 30

30 45 60

30 30 30

25

74 25

100g dry weight of pasta, boiled in water, will weigh approximately 300g when cooked Small portion 150g 40 25 Small/Medium portion 50 25 200g Medium portion 250g 60 25 Medium/Large portion 70 25 300g Large portion 350g 80 25 Tortellini (cooked) 180g 55 30 Egg lasagne (dried) 1 sheet 10 70 Macaroni cheese 300g 42 14 Pot Noodles (1 pot) 40-50 Ravioli 200g small tin 20 10 Spaghetti in tomato sauce 25 13 (small tin) Cous Cous (cooked) 150g 77 50 Bulgur Wheat raw 75 Bulgar Wheat, cooked 30g 8 75 Quinoa, raw 72 Quinoa, cooked 30g 5


SNACKS AND MISCELLANEOUS FOOD

EXAMPLE OF A PORTION

CHO PER CHO PORTION PER 100g

Chocolate spread Crisps Peanuts Raisins Dried Fruit and Nut Mango Chutney

1 heaped teaspoon (20g) 1 small packet (25g) 50g packet 30g Small 30g packet

11

55

15 5 20 10

60 10 70 40

1 heaped teaspoon(16g) 1 tablespoon 1 teacup (20g) 25g packet 50g 50g 30g bag

8

50

10 10 15 25 30 10

50 62 50 60 35

Popcorn – raw Popped Twiglets Pringles Tortilla Chips Bombay Mix

YPO TREATMENTS FOOD

EXAMPLE OF A PORTION

Glucose tablets Lucozade Lemonade (not diet) Coca Cola or Pepsi (not diet) Sugar and glucose Honey Golden syrup

3 tablets 50mls/2 fl oz 200mls/8 fl oz 100ml

Jam

2 level teaspoons 1 level teaspoon 1 rounded teaspoon 2 level teaspoons (15g)

CHO PER PORTIO N 10 10 10 10

CHO/100 g

20 5 10

10 10 13

100 80 80

10

70


VEGETABLES FOOD

Potato Potato (raw) 1 egg size potato (60g) - boiled 1 egg size potato (50g) - roast 1 scoop mashed potato (60g) 1 large serving spoon mashed potato (100g) 2 rounded tablespoons mashed potato (150g) 2 large serving spoons mashed potato (200g) 1small jacket potato (150g) eaten with skin 1 medium jacket potato (200g) eaten with skin 1 large jacket potato (250g) eaten with skin 1 small jacket potato (150g ) flesh only 1 medium jacket potato (200g) flesh only 1 large jacket potato (250g ) flesh only 5 standard chips Standard portion chips (15 chips) Oven baked thin French fries style (100g) cooked Regular portion French fries eg. McDonalds Other vegetables Sweet Potato – boiled – 100g Sweet Potato – baked – 100g Peas – 2 tablespoons Sweetcorn – 2 tablespoons Pulses/Dahl Small tin Baked Beans Black Dahl (Urad) (uncooked) Baked Beans (3 tablespoons – 100g) Red Kidney Beans tinned (3 tablespoons – 100g) Chick Peas – tinned/cooked (3

CHO g per portion

CHO/100g

10 10 10 15

17 15 18 15 15

20

15

30

15

50

32

65

32

80

32

30 40 45 10 30 40

18 18 18 30 30

30

20 28 5 10

20 28 10 20

30 15 17

50 60 15 17

18

18


tablespoons – 100g) Mung Beans (uncooked) Mung Beans (boiled) – 2 tablespoons Green & Brown lentils (uncooked) Green & Brown lentils (boiled) Red lentils (uncooked) Red lentils (boiled) – 2 tablespoons

15

15

36 18 50 17 54 18

TAKEAWAY FOODS FOOD

McDonalds McDonalds Thick Shake McDonalds Hamburger McDonalds Cheese Burger McDonalds Quarter Pounder McDonalds Big Mac McDonalds Chicken Nuggets Bacon and Egg McMuffin McDonalds French Fries KFC KFC Chicken Original Recipe KFC Burgers Pizza Hut Pizza Hut, Thin and Crispy Pizza Stuffed Crust Pizza Pan Pizza Burger King Burger King French Fries Chicken Tenders Whopper or Double Whopper Bacon Double Cheese or Hamburger/Cheese Burger Indian

EXAMPLE OF A PORTION

CHO PER PORTIO N

Regular vanilla 100g 120g 160g 210g 6 nuggets – 100g

60 30 30 35 40 10

140g Medium/large

25 40/55

Wing/breast/drumstick

5/15/5

Chicken fillet burger

30

1 slice medium pizza

30

1 slice medium pizza 1 slice medium pizza

50 50

Small/medium/large 4 pieces Plain or cheese burger

30/50/70 10 45

Basic burger or with sauce

25


Rice Samosa Bhaji Chapatti Poppodom Naan Meat Tikka Vindaloo Biriani Chinese Plain Boiled rice Fried Rice Chow Mein Sweet & Sour Pork Pancake roll Mexican Chilli Con Carne Tortilla Taco shell Subway 6” roll (95g) Cookies Fish & Chips Fish in Batter Chips (large portion) Chips (small portion/cone) Scampi Doner Kebab

Takeaway serve Medium Large Medium 1 fried – 13g Large Main course (200g) Main course (350g) Meat & rice (400g)

90 15 10 25 5 70 10 10 10

Takeaway serve

Small (90g)

90 80 70 30 20

200g medium medium

15 25 10

1 cookie

40 30

Average portion Small

20 100 40 40 30

ASIAN FOODS (average portion) EXAMPLE OF A PORTION

CHO portion

CHO/ 100 g

Food Paratha Meat pilau Veg pilau Potato curry Chickpea and potato curry Chapatti small and very thin Chapatti large and very thick Meat/veg samosa thick pastry X3

126g 300g 250g 200g 200g 150g 150g 175g

55 75 60 40 55 20 85 60

45 25 25 20 30 55 55 35


(175g) Meat/veg samosa thin pastry X 3 Bhajia battered X 3 Khitcherie Kheer 2 square burfi 2 pieces jellabi Gulabjaman 3 pieces in syrup Rus-mango pulp

115g 145g 250g 200g 125g 70g 170g 150

45 30 30 60 60 30 155 45

20 20 12 30 50 42 90 30


Carbohydrate Tables