Recheck your measureing at least once a week to be sure your guesses are correct. As you get used to the portion sizes, it will get easier for you to estimate and you won't have to measure everything as often. A free food is any food or drink that contains less than 20 calories and 5 grams or less of carbohydrate per serving. These foods do not need to be counted. You may have several servings in a day but spread them out over the day.
Some foods contain small amounts of carbohydrate, such as non-starchy vegatable, nuts, and seeds.
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