Rapid Estimation

Question 1

Simplified Food Grouping System

Answer 1

Similar macronutrients grouped together

Starches: 15g CHO + 3g protein
Fruits: 15g CHO
Vegetables (low starch): 0
Legumes: 15g CHO + 8g protein
Milk & alternatives: 15g CHO + 8g protein
Meat and alternatives: 8g protein
Fats: 5g fat
Sugars: 15g CHO in 1 tbsp

Question 2

Grain portions (CHO + protein)

Answer 2

15g CHO + 3g protein in:
1 slice of bread
1/3 (75ml) cup of cooked pasta, rice, barley, couscous and millet
1/2 cup cooked quinoa or bulgur
4 melba toasts
1/2 pita or burger bun
1/3 naan
1/2 cup unsweetened breakfast cereal
1/4 (60 ml) cup rolled oats

Question 3

Starchy vegetables CHO/protein content

Answer 3

15g CHO + 3g protein in:
1/2 potato
1/4 cup sweet potato
1/2 corn, yam or squash
1 cup green peas
2 cups spaghetti squash
1/4 plantain
1/4 cup cassava

Question 4

Fruit serving sizes for 15g CHO

Answer 4

2 cups whole strawberries
1.5 cups rasperries
1 cup blackberries
3/4 cup blueberries
1 cup melon
1 medium fruit (apple, pear, orange)
1/2 banana or grapefruit
2 clementines, plums
15 cherries or grapes
1/2 cup fruit compote
30 ml (2 tbsp) raisins
3 small dates or prunes

Question 5

Serving size for milk and alternatives for CHO/protein

Answer 5

1 cup of milk = 15g CHO + 8g protein

Alternatives can be very different, including dairy products like yogurt. Use labels in this case

Question 6

Legume serving sizes for CHO/protein

Answer 6

1/2 cup of cooked lentils, chickpeas, black beans, pinto beans, red kidney beans etc = 15g CHO + 8g protein

Question 7

Serving sizes for meat and alternatives for CHO/protein

Answer 7

8g protein in:
30g meat, fish and poultry (60 ml ground meat or fish) - 90g is a more reasonable portion generally
1 egg
30g cheese
1/3 cup cottage cheese
1/4 cup plain greek yogurt
50g tempeh/tofu
30 ml (2 tbsp) peanut butter
40-60 ml whole nuts/seeds

Question 8

Serving size for sugars for CHO

Answer 8

5 ml (1 tsp) contains 5g CHO
15 ml (1 tbsp) contains 15g CHO