I need help with my carbs, please. I only allow 45 gm of carbs at each meal.

– Laura B.


You are in company with other people who may need to count carbohydrates, often for blood sugar management. The focus would be on low glycemic choices. For a limit of 45 grams carbohydrate per meal you could roughly plan on 25 gm from grain/starch, 10 gm from fruit or milk, and 10 gm from non-starchy vegetables. Remember that use of certain condiments will necessitate corresponding reduction from your food total.

Here’s one example providing approx. 45 gm carbohydrate meals:

  • Breakfast: 8 oz. plain Greek yogurt, ¾ C raspberries, 1 medium white potato and ½ C peppers & onion as potatoes O’Brien (Tbsp oil)
  • Lunch: ½ C rice pilaf, fish fillet, 2 Tbsp tartar sauce, 1 pineapple ring, 1 C green beans
  • Dinner: 5” corn cob, 1 C broccoli, grilled chicken, grilled peach half, 6 fl. oz. milk

Analysis on by a Registered Dietitian Nutritionist = 135 gm total carbohydrate (42 breakfast, 47 lunch, 42 dinner) in 1850 calories. Findings were used along with RDN’s professional judgment.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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