1. Weigh and measure foods

• Get a scale that indicates ounces clearly
• Also use measuring cups, measuring spoons, and a ruler
• Measure how much food your bowls and serving spoons hold

1. Get a good carbohydrate counting book

• The Doctor’s Pocket Calorie, Fat & Carbohydrate Counter, by Allan Borushek (calorieking.com)
• The Complete Book of Food Counts, by Corinne T. Netzer
• Carbohydrate Gram Counter, by Corrine Netzer
• Calories and Carbohydrates, by Barbara Kraus
• Carbohydrate Guide to Brand Names and Foods, by Barbara Kraus
• Food Values of Portions Commonly Used, by J. Pennington

2. Use caution when reading food labels

• If you have an unexplained response to a food, double check by weighing or measuring the food next time
• Be conscious of varying portion sizes on each label
• Be aware if the information is indicating cooked or uncooked

3. Don’t ignore fat and protein

• A portion size of protein is considered to be 3 oz of meat or meat substitute
• (the size of the palm of your hand or deck of cards)
• A portion of fat is 1 tsp oil or butter which has 5gm fat (the size of one die (dice))
• A high fat meal (25 - 35 gm or more) can delay food from leaving the stomach for several hours
• A high protein meal (6 - 12oz) (2-3 decks of cards) can also slow the carbohydrate from being digested and sometimes raise your blood sugar
• If you are on a pump a dual wave bolus can be used to cover meals with extra protein and fat
• Be aware that fat and protein can provide a lot of calories and can lead to weight gain

4. Be careful when eating out

• Be familiar with typical restaurant foods and portion sizes
• (e.g. restaurant size portion of pasta = about 4 cups)
• Get take-out at favorite restaurants and measure the portion size at home
• If you are on a pump use a dual wave for heavier meals like pizza and Chinese food
• Be aware of hidden carbohydrates in soups, sauces, gravies, dressings, and condiments
• Ask for sauces on the side