Smart Carb Tips

Are there truly good carbs and bad carbs? The answer depends not only on the food itself, but also on your goals and what you are asking the food to do for you. For weight control, for example, it’s really a matter of portion control and having energy when you need it to complete your activity. When you workout you need to have a regular source of quickly available carbohydrates to maintain stamina. Without it, you’re setting yourself up for long-term failure – in both performance and weight control. 

Fruits and vegetables should remain your main carbohydrate sources, because of the fiber and the fact that the calories by weight are lower due to the large amounts of water in them. These are called “low calorie density” foods. Your second choice should be whole grains and cereals in pre-measured amounts. The high-fiber content fuels your body with energy and the measured amounts make calorie counting easier and more accurate. Does this mean that you will never touch a piece of cake or cookie again? Of course not! But don’t be fooled into thinking you can regularly substitute these types of treats for healthy carbohydrate sources that you need for quick energy before a good workout. Use this snack list to find the good combinations of carbohydrate-containing foods to sustain your energy before, during and after your workout session. 

Best Choice Carbs: 

- Fresh Fruits (about 60 calories per serving): apples, oranges, pears, nectarines, bananas, peaches, plums, grapefruit, berries, grapes, melon (1 cup)

 - Low-Starch Vegetables (about 25 calories per serving): raw vegetables (1 cup), cooked vegetables (1/2 cup) including broccoli, brussel sprouts, cabbage, carrots, cauliflower, eggplant, green beans, onions, or 100% Tomato or Vegetable Juice (1/3 cup) 

Choose with Caution: -

 High-Starch Vegetables (about 80 calories per serving): beans (lima, navy, pinto), corn, baked white or sweet potato with skin 

- Pasta/Rice (about 80 calories per serving): brown or white rice, noodles/pasta (whole wheat) 

- Breads/Cereals/Crackers (about 80 calories per serving): mini pitas, mini bagels, 100% whole wheat bread (one slice), light bread with added fiber (two slices), English muffin (1/2), high-fiber cereal (3/4 cup), low sugar cereal (1/2 cup), oatmeal, pretzels, air-popped popcorn, rice cakes

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