Carbohydrates

Alternative names:

complex carbohydrates; diet and carbohydrates; simple carbohydrates; simple sugars; starches; sugars

Recommendations:

It is recommended that 50 to 60% of our total calories come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars rather than processed or refined sugars.

High-sugar foods are simple carbohydrates that provide calories, but minimal nutritional benefits. Within this category, healthy choices include fruit and low-fat or skim milk.

To increase complex carbohydrates:

• Eat more fruits and vegetables.
• Eat more whole grains, rice, breads and cereals.
• Eat more beans, lentils, and dried peas.

Ounce for ounce, starches contain the same number of calories as protein and less than half the calories of fat. Carbohydrates provide 4 Calories per gram, and fat provides 9 Calories per gram. Therefore, it is wise to limit processed and refined sugars.

Here are recommended serving sizes for foods high in carbohydrate:

• vegetables: 1 cup of raw vegetables, or 1/2 cup cooked vegetables, or 3/4 cup of vegetable juice
• fruits: 1 medium size fruit (such as 1 medium apple or 1 medium orange), 1/2 cup of a canned or chopped fruit, or 3/4 cup of fruit juice
• breads and cereals: 1 slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
• dairy: 1 cup of skim or lowfat milk

For information about how many servings are recommended see the food guide pyramid.

Here is a sample 2,000 Calorie menu of which 50 to 60% of its total calories are from carbohydrates:

• breakfast
  • 1 cup of raspberries
  • 1 1/2 cups of unsweetened cereal, with 1/2 sliced banana
  • 1 cup of skim milk
  • 1 slice of whole wheat toast
  • 1 teaspoon of margarine
  • 1 teaspoon of jelly
  • coffee or tea

• lunch
  • turkey pita pocket sandwich (2 slices of whole wheat pita bread, 3 ounces of lean turkey breast )
  • 1/2 cup of shredded lettuce
  • 1/2 cup of diced tomatoes
  • 1/2 cup of green peppers
  • 1 tablespoon of salad dressing
  • 1 cup of skim milk
  • 2 fresh medium-sized peaches

• dinner
  • 4 ounces of broiled salmon with 3 tablespoons of lemon juice and sprinkled with paprika
  • 1 cup of pasta
  • 1 dinner roll
  • 6 steamed broccoli stalks with sprinkled black pepper
  • salad:
    • 1 cup lettuce
    • 1/4 cup of sliced mushrooms
    • 1/2 cup of sliced tomatoes
    • 1/2 cup of sliced carrots
    • 1 tablespoon of salad dressing

  • 1/2 cup frozen unsweetened strawberries, sweetened with 1 teaspoon of sugar
  • 1-inch slice of angel food cake
  • 1 cup of skim milk