Spotlight: Sweets, Desserts, and Other Carbohydrates

So there are a lot (A LOT) of foods that fall under this category. It's likely the stuff you crave, and because of that this is also the stuff that the food industry markets to you in all kinds of different ways and packages to make you feel less guilty about succumbing to those darn cravings. So just to get our wits about us when it comes to sweets, desserts and other carbohydrate treats, here's a comprehensive list of the stuff you really should be limiting (we're not talking whole-foods here). This is where sugar, sodium, fat and calories can sneak up on us. Keep in mind that each serving listed below is equal to 15 grams of carbohydrates, but the fat, protein and calorie content will vary widely.

 





 





½ c Cranberry juice cocktail = 1 carbohydrate

1 can (8.3 oz) Energy drink = 2 carbohydrates

1 c (8 oz) fruit drink or lemonade = 2 carbohydrates

1 can (12 oz) soda, regular = 2 ½ carbohydrates

1 c (8 oz) sports drink = 1 carbohydrate

1 ¼ “ square brownie = 1 carbohydrate + 1 fat

2” square frosted cake = 2 carbohydrates + 1 fat

2" square unfrosted cake = 1 carbohydrate + 1 fat

2 small chocolate chip cookies = 1 carbohydrate + 2 fats

3 gingersnap cookies = 1 carbohydrate

2 small sandwich cookies with creme filling = 1 carbohydrate + 1 fat

3 small or 1 large sugar free cookie = 1 carbohydrate + 1-2 fats

5 vanilla wafers = 1 carbohydrate + 1 fat

1 small frosted cupcake = 2 carbohydrates + 1- 1 ½ fats

⅛ of 8” pumpkin or custard pie = 1 ½ carbohydrates + 1 ½ fats

½ cup regular pudding = 2 carbohydrates

½ cup sugar free pudding = 1 carbohydrate

½ cup sugar and fat free pudding = 1 carbohydrate

2 fun size candy bars (chocolate/ nut) = 1 ½ carbohydrates + 1 ½ fats

3 pieces hard candy = 1 carbohydrate

5 chocolate “kisses” = 1 carbohydrate + 1 fat

2 T liquid flavored coffee creamer = 1 carbohydrate

1 roll chewy fruit snacks = 1 carbohydrate

1 ½ T fruit spread (100% fruit) = 1 carbohydrate

1 T honey = 1 carbohydrate

1 T jam or jelly (regular) = 1 carbohydrate

1 T sugar = 1 carbohydrate

2 T chocolate syrup = 2 carbohydrates

2 T light pancake syrup = 1 carbohydrate

1 T regular pancake syrup = 1 carbohydrate

3 T BBQ sauce = 1 carbohydrate

¼ cup jelly cranberry sauce = 1 ½ carbohydrates

3 T salad dressing (fat-free, low fat) = 1 carbohydrate

1 “ slice banana nut bread = 2 carbohydrates + 1 fat

1 glazed donut (3 ¼ “ across) = 2 carbohydrates + 2 fats

¼ 4 oz muffin = 1 carbohydrate + ½ fat

2 ½ oz danish/ sweet roll = 2 ½ carbohydrates + 2 fats

1 frozen pop = ½ carbohydrate

1 100% fruit juice frozen bar = 1 carbohydrate

½ cup regular ice cream = 1 carbohydrate + 2 fats

½ cup no sugar added ice cream = 1 carbohydrate + 1 fat

½ cup light ice cream = 1 carbohydrate + 1 fat

½ cup fat free ice cream = 1 ½ carbohydrates

½ cup sherbert = 2 carbohydrates

⅓ fat free frozen yogurt = 1 carbohydrate

½ cup regular frozen yogurt = 1 carbohydrate + 0-1 fat

1 granola bar = 1 ½ carbohydrates

1 meal replacement bar = 1 ½ carbohydrates + 0-1 fat

1 can meal replacement shake = 1 ½ carbohydrates + 0-1 fat

1 oz candy/ nut based trail mix = 1 carbohydrate + 2 fats

1 oz dried fruit based trail mix = 1 carbohydrate + 1 fat

Phew! Next is non-starchy vegetables.