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For most people, between 40% and 60% of total calories should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars. Complex carbohydrates provide calories, vitamins, minerals, and fiber.
Foods that are high in processed, refined simple sugars provide calories, but they have few nutritional benefits. It is wise to limit such sugars.
To increase complex carbohydrates and healthy nutrients:
- Eat more fruits and vegetables.
- Eat more whole grains, rice, breads, and cereals.
- Eat more legumes (beans, lentils, and dried peas).
Here are recommended serving sizes for foods high in carbohydrates:
- 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 50-60% of the 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, sprinkled with paprika
- 1 cup of pasta
- 1 dinner roll
- 6 steamed broccoli stalks with 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
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