Here are the typical carb and protein values from the recommended foods in the diet.

CARBS VALUES - You only need count the carb values in the foods below. The protein content in these foods is minimal and will not count towards your daily protein requirements.

Breakfast foods/Cereals

1 slice of Brown/Wholemeal/Rye/Wholewheat Bread 12g
Toasted 12g
Wheat Crackers – Thin x 4 8g
All Bran Cereal Medium Bowl 30g
Weetabix – 2 biscuits 25g
Wheaties Cereal – Medium Bowl 23g
Special K – Medium Bowl 35g
All Bran – Medium Bowl 30g
Bran Flakes - “ “ 30g
Muesli - “ “ 30g
Cheerios “ “ 30g
Oatmeal “ “ 35g
Corn Flakes “ “ 30g
Corn Frits “ “ 30g
Yogurt (Small Yogurt) 4oz Plain 20g
Yogurt (Small Yogurt) 4oz Fruit 23g
Freshly Squeezed Orange Juice (1 tall glass) 15g
Pure Grape Juice (1 tall glass) 26g
Cranberry Juice (1 tall glass) 35g


Fruits

Banana (1 Medium) 27g
Apple (1 medium) 30g
Orange (1 medium) 15g
Grapes (approx 20) 20g
Pink Grapefruit (1 half) 10g
White Grapefruit (1 half) 12g
Apricots (3 medium sized) 12g
Raspberries (approx 20) 15g
Dried Apricots (approx 10 large) 25g
Raisins (California – handful) 12g
Prunes (5 large) 30g
Strawberries (approx 10) 12g
Plums (1 small) 9g
Kiwi Fruit (1) 11g
Honeydew Melon (1/4) 12g
Watermelon (1/4) 8g
Tangerine (1 medium sized) 11g
Mango (1 medium sized) 17g
Galia Melon (1/4) 6g
Pear (1 medium sized) 28g
Peach/Nectarine (1 medium sized) 30g


Vegetables/Salads

Carrots (1 medium raw) 7g
Carrots (boiled – large spoonful) 12g
Cauliflower (4 spears) 10g
Broccoli (4 spears) 20g
Green Beans (10 beans) 12g
Asparagus (4 spears) 8g
Brussel Sprouts (10 sprouts) 10g
Cabbage (1 large spoonful) 7g
Parsnips (1 medium parsnip) 10g
Corn ( 1 large) 15g
Kale (1 cup) 8g
Mushrooms (5 large) 10g
Onions (1 large) 16g
Eggplant (1 large) 6g
Zuccini (3 medium sized) 8g
Turnips (5 small) 8g
Bean Sprouts (large serving) 100g 10g
Spinach Boiled (100g) large serving) 1g
Squash/Swede “ “ “ 2g
Celery 1 stalk 1g
Lettuce 1 large leaf 1g
Radish (4 small) 4g



Pastas/Rice/Potatoes

Brown Rice (Cooked/Boiled) 100g (small cup full) 20g
Wholewheat Rice “ “ “ 20g
Wholewheat Spaghetti “ “ “ 22g
Wholewheat Pasta “ “ “ 20g
Macaroni “ “ “ 28g
Boiled Potatoes (5 medium sized) 20g
Baked Potato (1 medium sized) 30g
Roasted Potatoes (5 medium sized) 25g
Instant Potato (5 heaped tablespoons) 25g
Sweet Potato (1 large mashed) 24g
Yam (1 medium) 20g
Noodles (Stir Fry) 100g 14g



Snacks/Others

Ryvita/Crispbreads x1 8g
Graham Cracker x 2 11g



PROTEIN VALUES – You only need count the protein values in the foods below. The foods below have minimal carb values and therefore do not need to be counted towards your daily carb intake.


Poultry

Chicken Breast without skin 30g
Turkey Breast without skin 24g
Chicken Roll (2 slices) 8g
Chicken chunks (canned – 1 tin) 16g
Turkey Roll (2 slices) 8g
Ostrich Steak (4 oz steak) 22g
Quayle Breast (4 oz) 22g
Squab/Pigeon (4oz) 20g
Pheasant (Leg Meat) 22g


Fish/Seafood

Tinned Tuna (1 tin) in water 35g
Tinned Tuna (1 tin) in oil – ensure juice is squeezed out 26g
Salmon Tinned (1 medium sized tin) 18g
Tinned Shrimp (1 medium sized tin) 18g
Crabmeat (1 medium sized tin) 23g
Sole/Flounder Baked 18g
Cod – Medium sized portion 16g
Baked Salmon 21g
Baked Tuna 25g
Baked Trout 21g
Halibut 20g
Sardines (3 medium sized) 18g


Meats – Red meats should be consumed no more than 2 times weekly

Sirloin Steak (Lean 4oz) 22g
Rump Steak (Lean 4oz) 20g
Beef – Roast Rib (lean 4oz) 20g
Stewing Streak (approx 10 chunks) 18g
Ground Minced Beef (4oz portion) 16g
Lamb Roasted (3 chops) 18g
Beef Heart – Braised 3oz 20g
Pork Chop – 1 medium sized 15g
Pork Rib – lean 3oz 20g
Veal – Regular serving 3-4oz 22g
Bacon – 1 lean rasher 6g
Canadian Bacon – 1 slice 5g
Luncheon Meat – 2 slices 10g
Ham – Sliced – 2 slices 15g
Pastrami 100g 18g
Cold Roast Beef – 2 slices 15g
Cold Roast Pork – 2 slices 12g

Others

Egg Whites (1 white) 4g
Soy Beans – 100g 20g + 20g carbs
Tofu – 1 piece 10g
Cottage Cheese 100g tub 25-30g
Protein Bar 30g 20-30g + Carb Count on Wrapper
Whey Protein Shake with non fat milk – 1 scoop 20g
Whey Protein Shake with non fat milk – 2 scoops 40g
Soy Protein Shake 1 scoop 15g
Soy Protein Shake 2 scoops 30g


How to count your values
Breakfast Idea: 1 bowl of Wheaties (23g) and a Slice of Toast (12g)
= 35g Total Carbs + Whey Protein Shake + 1 scoop (20g) = 20g Total Protein

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