Diabetes Service - Carbohydrate portions for good blood glucose control and weight management

The three main sources of carbohydrate in our diet are starchy foods, foods (or drinks) with added sugar and foods (or drinks) containing natural sugars.

Although the quality of the carbohydrates you eat is important, the quantity is also very important.

The list below shows appropriate portion sizes per meal for good blood glucose control and weight management.

Starchy foods

• 45-90g cooked yam/fufu/gari/boiled plantain
• 35-70g cooked cassava/fried plantain
• Approx. 50g breakfast cereal, or 3-6 tablespoons of dry porridge oats
• 2 medium slices of bread (2x40g)
• 1 small chapatti or pitta
• Approx. 50g dry weight of pasta, rice, noodles or couscous OR approx. 100g cooked weight
• 4 egg-sized boiled potatoes, 4 tablespoons mash (approx. 200g), small fist-sized baked potato

Fruit

• A serving of fresh fruit the size of a tennis ball (approx. 80g) For example a medium orange, apple, pear or peach.
• 2 small fruits, e.g. satsumas or kiwis
• A small cup of grapes, berries or cherries (12 - 15, approx. 80g)
• 3 tablespoons stewed/tinned fruit (80 - 100g), without the juice
• 1 tablespoon dried fruit (20 - 30g)

Dairy

• 200 - 300mls milk
• Small pot of yogurt (120 -150ml)
• Small pot of custard (up to 150ml)

Sugary/fatty ‘treats’

• 100 - 200 calories a day maximum (aim for 500-700 calories of treats per week maximum)
  For example, a small packet of crisps, a mini chocolate bar, 2 small or 1 large biscuit.