Estimation aids in everyday life

• Create a list with the carbohydrate amounts of foods that are eaten frequently
• Take photos of the starch side dish portions
• Create a pictorial exchange table with 1 KHW portions
• Count out how many tablespoons of rice, pasta, polenta, etc. make up the normal carbohydrate portion
• Ask in the shop if the bread roll or doughnut could be placed on the scales for a short time
• In the grocery shop, the fruit scales can be used to weigh not only fruit, but also bread rolls
• Pasta with different volumes can be deceptive
• The portion looks different depending on the size of the plate
• Consider whether the food also contains fat and protein and therefore slightly fewer carbohydrates

Rules of thumb

• A handful of fruit: approx. 15 g KH
• A handful of banana: approx. 10 g KH
• One grape or cherry: approx. 1 g KH per piece
• One bread roll: approx. 25 g KH
• One croissant: approx. 20 g KH
• A large pizza in a restaurant: approx. 75-100 g KH
• Pasta or rice as a main course: approx. 80 g KH
• Mixed menu, side dish: approx. 30-40 g KH
• One egg-sized swollen potato: approx. 10 g KH
• One row of chocolate: approx. 10 g KH
• 1 dl sweet drink or fruit juice: approx. 10 g KH
• Half the weight of a dessert corresponds to the number of grams of KH. So 50g of dessert contain approx. 25g of KH