3. Put your tools to work!
Look at nutrition facts labels, serving sizes and total carbohydrates. (Note: This figure accounts for both the sugar and fiber in the product.) Multiply the number of servings you’ll be eating by the total carbs per serving for how many carb grams you’ll be eating. (If a food has more than 5 grams of dietary fiber, subtract half the total fiber grams from the total carb figure.)
Use food scales, measuring spoons and cups. Weigh, pour and measure—over time, you’ll get to know what a serving of your favorite foods looks like. If a food doesn’t have a label, use a carb-counting guide, like the American Diabetes Association’s The Diabetes Carbohydrate & Fat Gram Guide.