Present in many foods, carbohydrates give your body energy, according to MayoClinic.com. Carbohydrates are classified as complex and simple. Between 45 and 65 percent of your caloric intake should be from carbohydrates. Calculate your total caloric intake and multiply your targeted carbohydrate percentage. Divide the number by 4 calories per gram of carbohydrates to determine how many grams you should eat. If you eat a 2,000-calorie diet, eat about 250 g of carbohydrates. Learn which healthy, carbohydrate-rich foods to incorporate into your diet.
Vegetables
All vegetables have some carbohydrates. Starchy vegetables are good sources of complex carbohydrates, even though they do not contain the same vitamins as green vegetables. A white or sweet baked potato has 30 g of carbohydrates, 1/2 cup of corn has 17 g and 1/2 cup of peas contains 7 g, according to the Massachusetts Institute of Technology. Eat a baked potato with your dinner, and include peas and corn in your diet on occasion. Make a salad with 1 cup of romaine lettuce and 1/2 cup each of broccoli, cucumbers and carrots for about 10 g of carbohydrates, says the USDA National Nutrient Database.
Grains
Grains are an important source of carbohydrates, as they contain healthy fiber. Whole grains have undergone little processing, making these grains a low-glycemic food. According to the Harvard School of Public Health, carbohydrates with a low-glycemic index can help control blood sugar. Eat brown rice, nutrient-rich whole-grain breads, millet and oatmeal. Shredded cereal has about 41 g of carbohydrates per cup, and one package of oatmeal has about 25 g, says the USDA National Nutrient Database.
Fruits
Fruits are a good source of carbohydrates, says the U.S. Department of Health and Human Services. The sugars found in fruits are naturally occurring, as opposed to refined sugars in sweets and baked goods. Choose whole fruits rather than fruit juice. Use fruits that are frozen or canned in their own juice rather than syrup. Serve fruit with lunch, and have a piece of fruit for a snack. Fruits high in fiber such as apples at 19 g, oranges at 15 g and raw pineapple at 19 g of carbohydrates are good choices.
Beans and Dairy
You can find carbohydrates in both beans and dairy products. Dairy products such as milk and yogurt contain simple carbohydrates, and beans contain complex carbohydrates. One cup of low-fat yogurt has 16 g of carbohydrates, and 1 cup of skim milk has 12 g. Choose lower-calorie dairy.
Lima and kidney beans are both carbohydrate-rich, with over 35 g for one cup. Serve cooked beans as a side dish, or include in soups and stews. Make low-fat refried beans by boiling soft, soaked beans for several hours. Saute in garlic and onion, and mash with a fork until fluffy. Serve in place of meat in tacos.
References
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines
- Massachusetts Institute of Techology: Illustration of Carbohydrates in Foods
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- U.S. Department of Health and Human Services: Choose Carbohydrates Wisely
- USDA National Nutrient Database for Standard Reference, Release 16: Carbohydrate
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