Get familiar with portion sizes: The ability to accurately eyeball portion sizes without a scale is a highly useful skill when you're out to eat.Remember the rule of 15: Most fruits vegetables, and starches (1 cup of squash, 1 ear of corn, 1 small white potato) have around 15 grams of carbs per serving, which is a good rule of thumb to remember for foods without a label.Don't focus too much on the numbers if they cause you to stress about what you're eating: just aim for a general target number and focus instead on reaching for whole grains, complex carbs, and fresh fruits and veggies. Try not to stress: Carb-counting may seem daunting, but it's really just a tool to help you practice mindful eating.That number should be able to tell you the approximate portion you should be eating and how to effectively count those carbs. Follow the serving size: When reading labels, don't forget to look at the suggested serving size at the top of the Nutrition Facts label.Recognize all carbs: Think beyond bread and crackers: Milk, yogurt, fruit, sugar, and starchy vegetables are all sources of carbs, too.For some people, a notebook and pen are best, for others, updating a digital note on your phone or using an app (see more below) may be simpler. Keep a log: Keeping a running mental carb tally can be tricky to remember, which is why it's helpful to start a food diary in which you can log your carb intake for each meal and snack.Compile your resources: Get familiar with label-reading, and start to look up nutrition facts on the USDA's food composition database to find how many grams of carbohydrates are in a serving of the food you eat.For example, if your target intake is 45 grams of carbs per meal, you'll need to add up the carb count of your meal components so as not to go over 45 grams. Work with your healthcare team, including a registered dietitian and your healthcare provider to set a carb target for yourself, then get familiar with serving sizes, nutrition labels, and the carb values of common foods to keep a running tally. Calculate your customized goal: Remember that everyone's individual needs are different.

Myplate calorie tracker