Fresh Fruits and Vegetables: Serving Size and carbohydrates – Diabetes Center for Children at CHOP


>>HERE WE ARE
IN THE FRESH FRUITS AND VEGETABLES SECTION. AND IT’S IMPORTANT TO EAT AT
LEAST FIVE SERVINGS OF FRESH FRUITS AND
VEGETABLES EVERY DAY. BUT WHAT COUNTS
AS A SERVING? SO HERE WE ARE IN AN
AREA OF VEGETABLES. AND IT’S REALLY IMPORTANT
TO TRY EATING A VARIETY OF VEGETABLES EVERY DAY. SO, FOR INSTANCE, CHOOSING
MORE OF THE DARK GREEN LEAFY VEGETABLES COMPARED TO SOMETHING LIKE USING AN ICEBERG LETTUCE. IT’S IMPORTANT TO EAT AT
LEAST FIVE SERVINGS OF FRESH FRUITS AND VEGETABLES
EVERY DAY. BUT WHAT COUNTS
AS A SERVING? A GOOD WAY OF LOOKING
AT WHAT A SERVING IS, IS BY LOOKING AT EVERYDAY
THINGS YOU HAVE IN THE HOUSE. FOR EXAMPLE, A TENNIS BALL
IS ABOUT EQUIVALENT TO THE SIZE OF A SERVING
FOR FRUIT. BUT ANOTHER WAY TO DETERMINE
A SERVING SIZE IS BY USING A FOOD SCALE. NOW, YOU CAN USE A FOOD
SCALE AT HOME OR YOU CAN USE THE FOOD SCALE RIGHT
AT THE GROCERY STORE. WHAT IS IMPORTANT, THOUGH,
IS TO REMEMBER WHEN YOU LOOK AT THE FOOD SCALE AT THE GROCERY STORE, 1 POUND IS
EQUIVALENT TO 16 OUNCES. NOW, HOW DO YOU DETERMINE
THE NUMBER OF GRAMS OF CARBOHYDRATE BASED
ON THE SERVING? YOU CAN USE PRODUCTS SUCH
AS THE CALORIEKING™ BOOK OR YOU CAN ALSO USE
THEIR WEBSITE, WHICH IS CALORIEKING.COM. SO LET’S FIRST LOOK
AT THE SERVING SIZE AND HOW TO WEIGH AND MEASURE
TO DETERMINE THE GRAMS OF CARBOHYDRATE IN THE FRUIT. FIRST, WE HAVE THIS APPLE. LET’S COMPARE
THIS TO THIS APPLE. HOW MANY GRAMS OF CARBOHYDRATE
ARE IN EACH FRUIT? MOST OF US WOULD LOOK AT A
PIECE OF FRUIT AND ESTIMATE THAT IT’D BE ABOUT 15
GRAMS OF CARBOHYDRATE. BUT THAT’S NOT
THE SAME FOR THIS. THIS IS A MUCH LARGER APPLE
AND THAT WOULD BE MORE THAN 15 GRAMS OF CARBOHYDRATE. SO WE’RE GOING TO WEIGH THIS
ONE TO DETERMINE HOW MANY GRAMS IT IS. SO WHEN YOU WEIGH THE FRUIT,
YOU WEIGH IT ON THE SCALE. AND FOR THIS APPLE IT IS
APPROXIMATELY 9 OUNCES. SO WHEN WE LOOK IN
THE CALORIEKING™ BOOK, A 9 OUNCE APPLE WOULD BE
EQUIVALENT TO ABOUT 32 GRAMS OF CARBOHYDRATE.

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