Content

• Steps
• Advice
• Warning

Starch comes in two forms: complex and simple. The human body converts any type of starch into glucose or blood sugar. However, complex carbohydrates allow glucose levels to rise slowly, while the simple form is metabolized very quickly. Complex carbohydrates are found in foods such as beans, whole grains, and vegetables. Complex starchy foods are also valuable sources of vitamins, minerals and fiber. Single starches are found in fruit, milk, dairy products, candies, syrups and all refined sugars. Complex and simple starches such as fruit, milk and other dairy products should be included in a healthy and nutritious diet.

Steps

Method 1 of 3: Read Food labels

1. 

   Know what items are required on food labels. The US Food and Drug Administration (FDA) requires that all food products in the US be labeled. It is important that you know what items should be on the label, where and what they really mean.
   • Food manufacturers right write the "identity statement" and the net weight or weight of the food on the "main side of the package" (PDP). This is the part of the label you see when the product is displayed on a shelf.
   • "Identification statement" is not considered a trademark, although it is usually also listed on the PDP. It is actually a name used to describe the product (eg ketchup, pasta, etc.).
   • Even in the United States, food labels must include both imperial and metric units.
   • Manufacturers are also required to put an "information label" (IP) on the product. The information label must be on the side or right side of the main side of the bag. Information labels include manufacturer's name and address, distributor's name, product ingredients, nutritional and allergen information; all must be listed on this side if Such information is not listed on the main side of the package.

2. 

   
   
   Interpret the ingredient list. The ingredient list must include all ingredients in descending order of dominance and weight (ie the ingredient with the largest amount listed first). The ingredient list should contain the amount of water added to the product during packaging, if any. In addition, ingredient names must be common to a human identifiable (eg "sugar" instead of "sucrose").
   • If the product contains any chemical preservative, information about that chemical must be included in the ingredient list. In addition to the name of the preservative, a brief description of its use should be made (eg "Ascorbic Acid to preserve color").

3. 

   
   
   Understand what allergen labels mean. The Food Allergen Labeling and Consumer Protection Act of 2004 (FALCPA) stipulates which items must be listed on food labels about allergens. Meat, poultry, and egg products are also subject to special labeling requirements under the United States Department of Agriculture (USDA) control. FALCPA requires milk, eggs, fish, seafood, nuts, wheat, peanuts, and soybeans to be considered "primary" allergens. These ingredients are responsible for about 90% of all food allergies in Americans. Only “major” allergens should be listed on the package.
   • Fresh produce such as fruits and vegetables is not required to be on the label.
   • Only crustaceans are considered allergens, including crab, lobster, shrimp, etc. Oysters, shellfish, etc. are not considered allergens.
   • In addition to the list of substances that may cause allergies, the FALCPA regulations require that these substances be separated so that they are conspicuous (eg “including eggs, milk”.)

4. 

   
   
   Learn about the nutritional values ​​on the label. Every product must contain nutritional information (except for the products listed below). However, the FDA does not require a record calculation amount of nutrients. This means that manufacturers can apply a "medium" nutrient intake to their products instead of measuring it accurately. Furthermore, the FDA believes that manufacturers adhere to their standards and do not meticulously test the numbers that measure their nutritional value.
   • Note that there are exceptions to products that require a nutrition label. The following foods do not require actual labeling (although you can of course ask for product information): retail products at a grocery store or bakery (unpackaged), most spices, fresh seafood and produce, individual packages packaged in one package (only the outer package must be labeled), and donated products that are not for sale.
   • Foods with less than 5 calories may have “calorie free” on the packaging and 0 calories on the nutrition label.
   • For products with 50 calories or less in one serving, the number can be rounded to the nearest 5 larger calories. For products with more than 50 calories, the number can be rounded to the nearest 10 calorie greater.
   • Foods with less than 0.5 grams of fat per serving may have 0 grams of fat on the nutrition label. Foods with 0.5 to 5 grams of fat can be rounded to the nearest 1/2 gram. Foods with more than 5 grams of fat can be rounded to the nearest whole number

5. 

   
   
   Understand what the statement "rich in nutrition" or "highly nutritious" means. How the FDA requires a Nutritional Content Statement (NCC) to be listed on the label. Each NCC needs to meet specific requirements before it is on the package.
   • A product is considered a “rich source of” something (eg fiber) if it contains 10–19% of the recommended daily amount of that substance (eg the manufacturer may claim a “good source have plenty of fiber if the product contains 15% of the recommended daily intake).
   • A product is considered “high in” of something (eg fiber) if it contains at least 20% of the recommended daily amount of that substance (eg the manufacturer may claim a “content high in fiber ”if the product contains 25% of the recommended daily intake).

6. 

   
   
   Be sure to understand the true meanings of the "low", "light" and "no" content. Nutritional content claims include those such as "low fat", "fat free", "sugar free", etc. Manufacturers are not allowed to make unacceptable terms themselves. - for example "low fat" or similar statements.
   • Manufacturers are not allowed to use words like "low" or "no" on products that have not been specially processed (eg they cannot claim frozen beans are "low fat").
   • The statements "none" and "low" are to be used only for products of the "regular" form. The “low” and “free” form must be handled in such a way that something (such as fat or sugar, etc.) is less than the “regular” form.
   • When the statement "light", "reduced", "less", "more", or "added", the label should state: how many percent of the food has been reduced; the name of the reference food, the nutritional content of the product on the label and the reference product. For example, “50% less fat than xxx. Light xxx = 4g fat; Regular xxx = 8g fat per serving ”.

7. 

   
   
   
   
   Identify products considered "healthy", or "fresh". As with other nutritional content claims, only foods that meet certain standards have the words "healthy" or "fresh" on the packaging.
   • A product can be labeled "healthy" if all of the following can be declared: low total fat content, low saturated fat content, less than 480 grams of sodium (per serving (medium portion), a low level of cholesterol is considered to be absent, and contains at least 10% of the recommended daily intake of vitamin A, vitamin C, calcium, iron, protein or fiber.
   • Product on the label is “fresh” only when raw and should not be frozen or undergone any heat treatment or storage.

8. 

   
   
   Determine if the “percentage of” the daily value on the label is right for you. Every nutrition label on food products must list specific nutritional ingredients. Only in special cases does not it need to include certain nutritional ingredients. The checklist should include the amount of nutrients per serving and the percentage of that nutrient when compared to Recommended Needs (RDV). However, the RDV of each nutrient is calculated for a person with a calorie intake of 2,000 calories. Remember that many people consume less than 2,000 calories a day. Therefore, these ratios are purely a guide and should be used as examples.

9. 

   
   
   Understand how carbohydrates are calculated on nutrition label labels. FDA requires food manufacturers to calculate the total amount of carbs in food using the following formula: Total starch = total weight of the food serving - (crude protein weight + total fat weight + weight of moisture + weight of ash). Sugar and fiber are considered starches and should be separated on the nutrition label.
   • A food manufacturer may use words such as "less than 1 gram", "contain less than 1 gram" or "low in fiber / dietary sugar" if the product contains less than 1 gram of fiber and / or sugar. They don't need to calculate the exact quantity.
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Method 2 of 3: Calculating Starch Consumption

1. 

   Determine how much carbs your diet should include. The menu for most people should consist of 40-60% of the amount calories from starch. This rate may be lower in people with diabetes, polycystic ovary syndrome (PCOS) and some other conditions. Starches can be found in fruits, vegetables, dairy products and whole grains, but not meat. 1 gram of carbs on average is equivalent to 4 calories.
   • Whichever way you calculate carbs, keep in mind that carbs are not the only ingredients you need to calculate as part of your diet. You should also measure fat and protein intake to ensure a balanced diet. And of course there is no harm in being wary of sodium intake.

2. 

   Convert starches into ones Ration Food group. One way to determine how much carbs you can eat is to divide fruits, vegetables, dairy products and whole grains into daily ration. The number of servings per day depends on your age and gender. You can see a spreadsheet of serving sizes here - http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php. On average, adults of both sexes should consume a daily amount of about:
   • Grains = 5-8 servings per day. A serving of whole grains can include: 1 slice of bread, 1 bowl of cereal, 1/2 cup (64 g) of rice or 1/3 cup (43 g) of noodles. cooked. Whole grains should make up at least half of all grains.
   • Fruits and vegetables = 4-10 servings per day. A serving of fruits and vegetables can include: 1/2 cup (120 ml) whole juice or vegetable juice, 1 large carrot, 1 cup (128 g) green vegetables, 1 medium apple, ½ cup ( 64 g) berries, or 20 g of grapes.
   • Dairy products = 2-3 servings per day. A serving of dairy products can include: 1 cup (240 ml) of skim milk, 50 g of hard cheese, or 3/4 cup (96 g) of yogurt.
   • Don't forget that you also need to consume 1-3 servings of meat or meat substitutes per day for your primary protein intake. One serving can include: 2 eggs, 1 tablespoon of peanut butter, 1/2 cup (64 grams) of lean meat, or 3 / 4cup (96 grams) of tofu.
   • While not specifically listed as an ingredient in food guidelines, a healthy menu should also include a small amount of unsaturated fats each day. The average person should consume about 2-3 tablespoons of fat. Unsaturated fats can include vegetable oils, oily salad dressings, and soft margarine (those that do not include hydorgen as a thickener).

3. 

   Learn how to use scales to measure serving sizes. Another way to calculate the amount of starch or to determine the serving size of a food is to weigh it. Kitchen scales are available in most stores and are also inexpensive.
   • To calculate the number of grams of carbs in a food based on weight, you need to know two things: the weight of the food; and the "coefficient" of the food. Each food has different coefficients. (For example, bread has a factor of 15, which means there are 15 g of starch per ounce (28 g) of bread).
   • You can find a list of food factors in the University of California's diabetes education online - http://dtc.ucsf.edu/pdfs/CalculatingCHObyWeight.pdf. (Note -this site is for diabetics, but the food factor applies to everyone).
   • For example, if you want to know how many carbs are in a bowl of strawberries for a snack, weigh the strawberries first. For example, the bowl of strawberries weighs 10 ounces (280 g). Next, find the strawberry coefficient of 2.17. Finally multiply the weight and the food factor = 10 ounces x 2.17 = 21.7 grams of carbs.
   • You can also use weight to determine how many servings are in a food dish. For example, a serving of lean meat or poultry is counted as 1/2 cup (64 g). This is equivalent to 2.5 ounces or 75 g. If you have a 4-ounce (113 g) piece of cooked chicken, divide it by 2.5 and you'll see that this piece counts as 1.6 servings.

4. 

   Estimate food serving sizes visually. Make visual estimates for foods such as apples, oranges, bananas, eggs, or bread slices. But items like cheese, meat or loose food can be more difficult to estimate. There are many visual measurements you can use to calculate portion sizes, especially if you eat out or don't cook for yourself.
   • Dry cereal flours - 1 cup (128 g) of baseball size
   • Cooked cereal, pasta or rice - one 1/2 cup (64 g) serving is about the size of a baseball.
   • Orange, apple or pear - 1 "small" ball the size of a tennis ball.
   • Raisins - 1 / 4cup (32 g) the size of a golf ball.
   • Baked potatoes - 1 "medium" potato is about the size of a computer mouse.
   • Shredded veggies or mixed salads - a 1 cup (128 g) serving the size of a baseball, or a fist.
   • Hard cheese - a 50-gram serving is roughly equivalent to a 1.5-ounce serving, which could be the size of a 9 volt battery (rectangular battery type).
   • Lean beef or poultry - one 1/2 cup (64 g) serving is the size of a deck of cards.
   • Grilled fish - one 1/2 cup (64 g) serving is about the size of a checkbook.
   • Margarine - 1 serving of 1 teaspoon the size of a stamp, 3 teaspoons equals 1 tablespoon.
   • Salad sauce or oil - 1 teaspoon serving can fill a regular mineral water bottle cap.

5. 

   Calculate the amount of carbs in the packaged foods you eat. The nutrition label on the package will list the amount of carbs in the food package. But there are a few things to keep in mind when using these numbers to calculate your carbohydrate intake.
   • Nutrition information based on one portion size determined by the manufacturer. In some cases, like canned yogurt, the serving size is equal to the actual amount you will consume. In other cases, like cold cereals, serving sizes can equal a much smaller amount, maybe only 1/2 or 1/3 of what you normally eat.
   • You need to multiply starches per serving on the nutrition label with number of servings that you actually consume. For example, if the label of a cold cereal package says 10 grams of carbs per 1/2 cup (64 g of cereal, but you are going to eat 1 ½ cup (192 g) of cereal, multiply 10 g by 3 to determine the actual amount of carbs you will consume In this example, the amount of carbs you will eat is 30 g.

6. 

   Don't forget that there are good carbs. The nutrition label will list it total amount of starch, dietary fiber, and Street. Fiber and sugar are both carbs, but the body uses the two carbs differently. The body does not digest fiber, but only introduces it to the digestive process. Fiber helps fight constipation and improves gut health, controls blood sugar levels and helps with weight loss.
   • Men 50 and younger should eat 38 grams of fiber per day. Men over 50 should eat 30 grams per day.
   • Women 50 and younger should eat 25 grams of fiber per day. Women over 50 years old should eat 21 grams per day.
   • Remember that fiber is also carbs, so the amount of fiber is also calculated for your carbohydrate intake.

7. 

   Find out how much carbs you are currently consuming. Depending on what goals you are trying to accomplish with your diet, calculating the amount of carbs you are currently consuming can help. If you are planning to lose or gain weight, you need to know how many calories you are currently consuming to determine how many calories you need to reduce or increase each day. If you want to change your weight, you can take this opportunity to develop a healthier eating plan that includes healthier carbs.
   • Start with journaling, or computerized tracking.
   • Every day (or even several times a day) keeps track of exactly what you eat and drink, including quantity or weight.
   • Follow up for a week, taking it as an average week. Don't forget to include items like sauces, butter or margarine, etc.
   • If you eat packaged food, keep the information on the nutrition label in your journal.
   • If you eat at a restaurant, try to determine the nutritional parameters through their website, or ask the waiter to show you the brochure.
   • For other foods, you can use the USDA Super Tracker to look up nutritional values ​​(https://www.supertracker.usda.gov/default.aspx).
   • Calculate the total number of calories, carbs and dietary fiber per day. Including fat and protein is also a good idea as your overall diet plan should include these.
   • Use your calculation as a starting point for your future plans. There are many useful mobile apps available today that help people keep track of all the nutrients they eat each day, including carbohydrates.
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Method 3 of 3: Estimating the amount of carbs in your diet

1. 

   
   
   Set goals for yourself. Before you can execute any plan, you need to define your goals. Your goal is to maintain your weight, but do you want healthier choices? Do you want to lose or gain weight? Take your current calorie intake as a starting point and try to determine how many calories you will need to consume in the future to reach your goal.
   • Remember that it takes to cut 500 calories per day (on average) to lose 0.5 kg per week. For most people, this can come from carbs. Remember not to reduce any macronutrient group too much. Avoid losing too much protein and good fats as both are useful for hormone repair and production.
   • For example, the number of calories you are currently consuming is 2,000 calories per day. Because you want to lose weight, you decide to reduce your caloric intake to 1,500 calories per day just to be safe. To keep a healthy diet, 40-60% of those calories need to be carbohydrates. For the sake of ease, let's say you want 50% of your daily calories to be carbs. Multiply your target daily 1,500 calories by 50%, yielding 750 calories from carbs. Then divide 750 calories per day by 4 (since there are 4 calories per gram of carbs) to come up with 187.5 grams of carbs per day. You have now calculated your calorie and carbohydrate intake.

2. 

   
   
   Plan a meal plan. Use the nutrition label on the package and the USDA Super Tracker tracking sheet (https://www.supertracker.usda.gov/default.aspx) to determine how many calories and carbs are in each planned food dish. your. Super Tracker is also a great online planning tool because there is a wealth of nutritional information available.
   • The Super Tracker also reminds you that daily exercise is also an important part of a healthy lifestyle.

3. 

   
   
   Don't forget to get fiber every day. Try to eat something with at least 5 grams of fiber for breakfast to start your day. Half of your daily cereal intake should be wholegrain. Eat breads with at least 2 g of fiber per serving (1 serving of bread is usually 1 slice) Replace white flour with whole wheat flour for baking. Add fresh or frozen veggies to foods like soups and sauces. Add beans or lentils to soups or salads.
   • Add unprocessed wheat bran to your cereals for extra fiber.
   • Try brown rice, wild rice, barley, whole wheat pasta, and bulgur wheat instead of the "white versions".
   • When replacing white flour with whole wheat flour for bread, you can add more yeast or allow the dough to rise for a while. If a baking recipe has baking soda, add 1 teaspoon of baking powder for every 3 cups (384 g) of whole grain flour.
   • Apples, bananas, oranges, pears and berries are good sources of fiber and can easily be eaten as a snack.
   • Nuts and dried fruits are high in fiber, but some dried fruits can be high in sugar.

4. 

   Don't forget to calculate the amount of nutrients from drinks. Everything you put in your mouth, including gum, can contribute to your daily calorie intake. However, drinks are often forgotten and ignored. Water has no calories, but it's the only drink that you don't have to worry about. And while the coffee or tea itself is not high in calories, you need to count how much milk, cream or sugar is added to it. In general, sugary drinks are the worst culprit. Regular soda, energy drinks, juices and sugar added to tea or coffee will increase your calorie count very quickly.
   • Remember that drinking juice is not the same as eating fruit. Consuming the same amount of calories in juice as compared to whole fruit does not mean that the two foods are equal. When eating whole fruit, the fiber contained in it will help regulate the high blood sugar level caused by starch consumption. Juices usually have little or no fiber, causing blood sugar to spike. Choose whole fruit instead of juice.
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Advice

• For details on when a food manufacturer may use certain words on the label (eg low, none, reduced, etc.), see the chart on the FDA website here - http: / /www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm064911.htm.
• For more details on how to read nutrition labels on food packages, see the explanation on the FDA website here -http: //www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm.
• To visually estimate the food groups needed for a healthy diet visit the Choose My Plate website - http://www.choosemyplate.gov/about.

Warning

• People with a medical condition such as diabetes should always consult their doctor before making any dietary changes.