Carbohydrates (carbs) provide your body with energy. In fact, MayoClinic.com states the starches and sugars that make up carbohydrates are the body's premier source of fuel. Some fads diets and commercial weight loss plans focus on reducing the amount of carbs daily. According to the Harvard School of Public Health, some carbohydrates should be part of a healthy meal plan. The key is to choose the right foods and track your intake. Counting your carbs is not difficult and may help you find the right balance to maintain a healthy lifestyle and manage your weight.
Step 1
Write out a meal plan for one week. The American Diabetes Association suggests that 45 to 60g of carbs per meal is a good choice. Concentrate on good carbs for each meal. Foods to consider include whole grains, fruits, vegetables and beans. Check labels on processed foods to record the carbs for each dish. List the carbs and calories for every item in your meal plan.
Step 2
Total the carbs and calories for each day. MayoClinic.com recommends 45 to 65 percent of all calories be carbohydrates. For example, if your plan is for 2,000 calories per day, the total carbohydrates should equal around 225 to 325g. Start with 45 percent of your calories as carbs and increase the percentage if necessary. For instances, if your total calorie count is 1500 for each day, include 675 calories of good carbs. For example, 1500 x .45 = 675.
Step 3
Use the meal plan for one week and see how you feel. Remember, carbohydrates provide you with energy. If you feel sluggish or lethargic, you may need more carbs to increase your energy. If you feel good, 45 percent is the right choice for you. When creating your next meal plan, stay on course with 45 percent carbohydrate or boost that number to increase your energy level.
Step 4
Record your food intake in a journal. This helps you keep on track with your plan. Write down all foods you eat. Next to the entry, record the calories and carbs for each item. At the end of the day, calculate the totals to determine if you are within the 45 to 65 percent range for carbs.
Tips and Warnings
- When dining out, ask to see the nutritional information for the menu selections. Many restaurants have this information available for guests. Keep the percentage in mind when making your choice. For example, a dish with 500 total calories should have 225 calories in carbs. If your dish has low carbs, add sides to it to increase the carbohydrate load.
- If you have diabetes or are on a restricted diet, talk to a medical professional to determine how many carbs you should eat daily.
Things You'll Need
- Notepad
- Pen
- Food journal
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