Carb Counting the Cookout

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Article Title : Carb Counting the Cookout
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Summer cookout season is starting, so I thought I would offer a few tips to help you count your carbs and keep your blood sugars on track all summer long, without missing any of the fun.

1. Remember Key Carb Exchanges

A few key 15 gram carb servings can be used to estimate the carb content of a wide variety of dishes. For example, knowing that 1/2 cup of potato is around 15g of carb might help you to estimate the carb content of a similar size portion of potato salad or fries. Here are a few more that I use all the time to help me "guesstimate": 

15 grams of carbs is: 

- 1/2 of a hamburger or hot dog bun

- 1/3 cup of pasta or rice

- 1/2 of a large corn-on-the-cob

- 1/2 cup of beans (but only 1/3 cup of baked beans with the sugary sauce!)

- 9-13 potato or tortilla chips

- 1 1/4 cups of watermelon cubes

- 1/2 cup of ice cream

2. Use Your Hands

When you can't use a measuring cup to check your portion size, try comparing what's on your plate to these visuals: 

your palm = 1/2 cup

your fist = 1 cup

your thumb = 1 tablespoon

your thumb tip = 1 teaspoon

3. Don't Forget to Count the Condiments...

1 tablespoon ketchup = 5g carb

1 tablespoon of barbeque sauce = 7g carb

4. ... And the Beverages

8 oz lemonade = 25g carb

1 can (12oz) soda/soft drink = 35g carb

5. Avoid The "Fillers" 

Social gatherings and special seasonal foods are important to all of us, and you don't want to miss Aunt So-and-So's amazing famous dish. But at most of these events, there are many other foods you have all the time or that are just not that exciting. It's different for everyone - some people skip the boring white hamburger buns so they can have macaroni salad; others wait all year for that one taste of white bread. But be mindful and have a strategy - choose what you really love, savor it, and skip the rest. 

6. Contribute Something Healthy

I like to volunteer to bring something healthy and lower in carbs, so I know there will be something I can have a larger portion of that will be filling. Chances are, others will appreciate this too. Try bringing something like a green salad or a chopped salad with beans that will be filling, colorful, and healthy. 

Don't forget to have fun and enjoy the season!

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"Carb Counting the Cookout"

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