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I like to substitute spaghetti squash for my pasta but I’m not sure what the proper amount is and how to count it – X # carb – 1/2cup – 1 fruit?/ vegetable. Also I make my own whole cranberry sauce using Splenda, onions. water, etc. Would I still count a serving (1/4 cup of cooked) as 1 fruit plus the Splenda?

One serving of spaghetti squash is ½ cup, and contains about 5 grams of carbohydrate. ½ cup of whole unsweetened cranberries has about 6 grams of carbohydrate (Unsweetened cranberries have less carbohydrate per half cup than other fruits because they naturally contain less sugar). To determine the carbohydrate content, you would need to calculate the total amount in your recipe, taking care to assign the correct carbohydrate value to the amount you are adding. One fruit serving (on either the Weight Watcher’s or Diabetic Exchange Lists) has about 15 grams of carbohydrate. Divide the total carbohydrate by 15, and that will give you the number of fruit servings in your recipe

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The Expert: Wendy Reinhardt Kapsak, MS, RDN, is the President and CEO of the Produce for Better Health (PBH) Foundation. At PBH, she guides the Foundation’s efforts to advance the overall effort of increasing fruit and vegetable consumption.
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