counts in your phone or a
small notebook that you can
carry with you.Use your hands
Your hands can
come in handy
when you are
out without
your usual
measuring
tools. While
it obviously
depends on
hand size (if
you have large
hands they may
underestimate your
carb intake), these guidelines
give a quick and easy way to
estimate portion sizes:- Tip of thumb (to first
knuckle) is about
1 teaspoon. - Whole thumb (to second
knuckle) is about
1 Tablespoon. - Tight fist is about ½ cup.
- An open handful is
about 1 cup.
Sauces and
dressings
are counted
Use carb-counting
books and apps
There are many different
books, websites and apps
providing nutrition information,
including details for restaurants
and cafes. While meals can
obviously vary widely in their
ingredients and serving size,
if it’s an unfamiliar dish, this
can still give you a starting
point to work from.
Good options for Australian
foods are the Traffic Light
Guide to Food (visit
trafficlightguide.com.au)
pocketbook or phone app
and the Calorie King (visit
calorieking.com.au) website
or phone app.Check for nutrition
information instore
or online
While it varies between states
within Australia, most large
fast food chains are now
required to provide nutrition
information for their menu
items to assist customers inMaster carb
counting at home
The more you measure your
carbs accurately at home,
where you have all
the tools you
need, the easier
it will be to
make a good
estimate of
the amount
in your meals
when eating
out. Try
to regularly
measure carb
foods such as pasta,
rice, grains, legumes
and starchy vegetables,
and see what they look like
on your plate. Then, when
dining out, you’ll be able to
take a look at your meal
and make a reasonable
guess at how many carbs
it might include.
Depending on how good
your memory is, you might
want to keep a list of commonly
eaten foods and their carb