Carbohydrate is a main nutrient or a macronutrient found in sugars and starches. Your body requires a sufficient amount of macronutrients--including protein and lipids--to function properly, according to the National Strength and Conditioning Association. The carbs in fruit, milk, beer, honey, molasses and table sugar are simple sugars or simple carbs. The carbs in grains, legumes, nuts and veggies are from starch and fiber, termed complex carbs. Dairy products, nuts and vegetables are low-carb foods.
Almonds, Cheese and Tomatoes
One-quarter cup or 1 oz. of almonds has 172 calories and only 6 g of carbs. Include a 2-oz. serving of whole milk, block cheese such as sharp cheddar cheese or havarti cheese for 0 g of carbs; add 1 cup of cherry tomatoes for 7 g of carbohydrates. This low-carb meal has 443 calories of which 12 percent of the calories come from carbs; 15 percent of the calories are from protein, 70 percent are from fat.
Steak, Veggies and an Orange
Season and marinate 8 oz. of beef sirloin steak with your favorite dry rub and grill for 222 calories and 0 g of carbs. Cook 10 pieces of the asparagus with 4 g of carbs, half of a medium, yellow onion with 4.5 g of carbs and a ½ cup of sliced carrots with 9 g of carbs. Complete your meal with a medium navel orange adding 16 g of carbs. This low-carb combination has 376 total calories and 33.5 g of carb; 36 percent of the calories come from carbohydrates; 57 percent of the calories are from protein and 9 percent are from fat.
Bread, Peanut Butter, Milk and an Egg
Select one slice of whole wheat bread for only 11 g of carbs; read the food label and note if the serving size is for one or two slices on your package. In a small bowl, mix together 2 tbsp of natural peanut butter for 47 g of carbs and a ½ tbsp of all-natural fruit spread for five more grams. Complete your meal with the one whole egg for 0 g of carbs and 1 cup of skim milk, adding 11 g. The total calories come to 455 with 34 g of carbs; 30 percent of the calories are from carbohydrates, 22 percent of the calories are from protein and 43 percent come from fat.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
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