Carbohydrates are the main energy source for your body. Around 45 to 65 percent of your total calories should come from carbs each day. Based on a 2,000 calorie diet, you can have 225 to 325 g of carbs daily. Carbohydrates provide 4 calories per gram. For example, if the nutrition facts label says one serving contains 8 g of carbs, this is equivalent to 32 calories from carbohydrates. Sugar also provides carbs, so if you are watching your carb consumption, limit the grams of sugar you eat as well.
Vegetables
Carbohydrates can be either simple or complex, depending on how they are broken down in your body. Simple carbohydrates are found in veggies and fruits, as well as processed foods. Complex carbs are found in whole grains. The simple carbs in vegetables are short and break down quickly. This can affect your blood sugar if you are diabetic. Celery sticks are an ultra low-carb snack that you can enjoy with peanut butter, fat free dressing or reduced-fat cream cheese. Five 4-inch celery sticks have less than 1 g of carbohydrates. You can also have carrot sticks. Two 5-inch carrot sticks provide around 10 g of carbs. Enjoy a small salad in the afternoon. A 1 cup serving of salad greens contains less than 3 g of carbohydrates.
Fruits
Fruits are a natural source of simple carbohydrates, reports Medline Plus. Keep a bowl of apples, oranges and bananas out on your counter. They will be out in front of you at all times and you will be more likely to grab a piece of fruit instead of snacking on something unhealthy. A small apple that is about 2 3/4 inches in diameter, contains 20 g of carbs. You can get 21 g of carbs from 1 cup of orange wedges. A small 6-inch banana provides about 23 g of carbohydrates.
Cheese
Cheese sticks or slices can be delicious alone or with raw veggies. One part-skim mozzarella string cheese stick has a little more than 1 g of carbohydrate. A 1 oz. slice of low-fat cheddar cheese contains .5 g of carbs and the same amount of Swiss cheese provides around 1.5 g. Limit your cheese portions since cheese is high in fat.
Hummus
Hummus is a delicious addition to your favorite veggie or cracker. You can make hummus at home by combining garbanzo beans, olive oil, fresh garlic and Parmesan cheese. Mix all the ingredients in a food processor and put your daily portions into sealed containers to enjoy throughout the week. Limit your portion sizes to avoid consuming too many carbs, suggests MayoClinic.com. A 2 tbsp. serving of hummus provides 6 g of carbs.
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