Carbohydrates in food act as the primary source of energy for your body. Through digestion and metabolism, you body turns carbohydrates into glucose. Glucose serves as the source of fuel for your muscles, tissue, kidneys and brain. A healthy diet should contain 45 to 65 percent of its calories from carbohydrates. Fruits, milk, grains, starchy vegetables, beans and sweets are the primary source of carbohydrates in your diet.
Grains
Grains are one of the primary sources of carbohydrates in your diet. Any food made with wheat, barley, rice or cornmeal is considered a grain. Food choices and serving sizes include one slice of bread, 1/2 cup of cooked cereal, 3/4 cup of ready-to-eat cereal, 1/3 cup of cooked rice or pasta, five crackers, two rice cakes and 3 cups of popcorn. Each serving of grain contains about 15 g of carbohydrates.
Starchy Vegetables
Starchy vegetables, such as corn and potatoes, also contain carbohydrates. Each serving of a starchy vegetable contains 15 g of carbohydrates. Choices and serving sizes include 1/2 cup of cooked corn or peas, 1/2 cup of mashed potatoes, 3 oz. of baked white or sweet potato and 1 cup of winter squash.
Beans
Beans, in addition to being a good source of protein and iron, also contain carbohydrates. Each serving contains about 15 g of carbohydrates. Serving sizes include 1/4 cup of any cooked bean or legume such as chickpeas, black beans, lentils, kidney beans and black-eyed peas.
Fruits
Fruits are another major source of carbohydrates in the diet. In addition to acting as a source of energy, fruits also provide vitamin A, vitamin C, potassium, folate and fiber. Healthy choices and serving sizes include a small apple or orange, 4 oz. of banana, 1 cup of cubed melon or cut-up berries, 1/2 of a large pear, a medium peach or nectarine, 1/2 cup of unsweetened canned fruit, 2 tbsp. of dried fruit and 1/2 cup of juice. Each serving of fruit contains 15 g of carbohydrates.
Milk and Yogurt
Milk and yogurt contain all of the essential macronutrients, including carbohydrates, protein and fats. Each serving of milk or yogurt contains 12 g of carbohydrates. Serving sizes include 1 cup of milk or 1 cup of yogurt.
Non-Starchy Vegetables
Non-starchy vegetables, such as broccoli, lettuce and carrots, also contain small amounts of carbohydrates. Each 1/2 cup of cooked or 1 cup of raw non-starchy vegetables contains about 5 g of carbohydrates.
Sweets
Sugar is also a form of carbohydrate. Most foods with high amounts of added sugar offer very little nutritional value, and you should limit your intake. Sweets and serving sizes include a 4-oz. serving of regular soda, three gingersnap cookies, five vanilla wafers, one small unfrosted brownie, five chocolate kisses, 1 tbsp. of honey and 1 tbsp. of jelly. Each serving of sweets contains 15 g of carbohydrates.
