Starchy foods are a primary source of complex carbohydrates like rice, potatoes, corn, wheat and tapioca. Such foods should provide most of the carbohydrates you eat in one day. The U.S. Department of Agriculture recommends a minimum of six, half-cup or 1 oz. servings of starchy carbs or grains per day. Starchy foods are especially necessary if you do aerobic exercise for more than 90 minutes per session, according to the American Council on Exercise.
Rice and Chicken
Long-grain white rice is inexpensive and easy to prepare in a rice cooker. Make the rice according to the package directions. Bake a whole chicken or purchase a rotisserie chicken from your local grocer. Plate 1.5 cups of cooked rice, 4 oz. of chicken and 1/2 cup of canned corn for a high-starch and carbohydrate meal. This plate has 585 calories with 62 percent of the calories from starchy carbs.
Chili and Baked Potato
If you are out for lunch, stop at a restaurant for a baked potato and a small chili. The potato alone offers up 63 g of carbohydrates. Combined with a small chili, you will have a filling lunch of 540 calories with 85 total g of carbs, in which 62 percent of the calories are from the starch.
Spaghetti
Boil spaghetti noodles . Then measure a hefty 1.5 cups of cooked noodles onto your plate. This provides 60 g of carbohydrates. Pour 1/2 cup of marinara sauce over your noodles for approximately 370 calories with 70 total g of carbohydrates; 76 percent of the meal's calories come from carbs.
Cereal and Eggs
Cereals are quite high in starch and are convenient when you have little time for breakfast. Eat 2 cups of cold oat cereal in milk and a side dish of two boiled eggs for a 350 calorie breakfast. This meal has 40 g of starchy carbs in which 46 percent of the calories come from carbs. Boil and peel the eggs ahead of time to make breakfast preparations go faster. The eggs will give your breakfast staying power until your next meal or snack.
Mashed Potatoes, Corn and Chicken
Corn and mashed potatoes at a restaurant are excellent sources of starch. Order two individual servings of mashed potatoes without gravy, a large corn on the cob and one grilled chicken breast. This meal provides you with 530 calories and 63 g of carbs, all of which come from the corn and potatoes.
References
- University of Maryland Department of Chemical & Biomolecular Engineering: Starch Hydrolysis by Amylase
- Wendy's: Nutritional Facts
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
- Kentucky Fried Chicken: Nutrition Guide
