If you're starting a new diet or revamping your lifestyle, you may want to start by taking inventory of your consumed calories, which includes carbohydrates. Although carbs are incorrectly blamed for the majority of weight gain, they are actually essential to your health. In fact, approximately one-half of the calories you consume should come from carbohydrates. Depending on your age, sex, height, weight and activity level, your daily-recommended caloric value will vary. In general, however, men usually require 1,600 to 2,000 calories a day; women need 1,400 to 1,600 per day. Only you and your physician can select a meal plan that works for you.
Step 1
Read the nutrition labels on all purchased food products. The label will tell you how many calories per serving your item is, as well as the carbohydrate, protein, sodium and sugar content.
Step 2
Calculate the total calories by accounting for the serving size. Many times, the serving size can be deceivingly small, making a small snack into a high-calorie mistake. If you eat two times the serving size, you need to multiply the calories by 2. Alternately, if you eat one-half the serving size, you will need to divide by 2.
Step 3
Purchase low-calorie foods that contain complex carbohydrates, such as whole grains. If you're counting calories, you are most likely trying to lose weight or keeping healthy. Unlike refined carbohydrates, such as white flour or enriched wheat flour, complex carbohydrates take longer to break down due to the fiber content. Look for whole grains in the ingredients list.
Step 4
Go for the raw instead of the packaged. Despite the appeal of prepackaged foods, raw foods are generally healthier as they tend to contain a higher nutritional value. To count the calories and carbs, however, you will need to search in reputable books or on online sources as raw items rarely come with a nutritional label.
Step 5
Count the carbohydrate content carefully. The carbohydrate amount listed on foods will almost always include the amount of contained sugar. Refined white sugar is a simple carbohydrate and is considered an empty calorie. Read the ingredients list to identify the added sugar. Common ingredients to avoid include white sugar, high fructose corn syrup, dextrose and corn syrup. Your consumed sugar should ideally come from natural sources, such as fresh fruits, and not as added ingredients.
Step 6
Avoid following fad diets that eliminate carbohydrates from your diet. Carbs are essential in providing energy for physical activity, organ function and brain activity. The key is to choose complex carbohydrates, which are abundant in whole grains, fresh fruits and fresh vegetables.
Tips and Warnings
- You can purchase a food scale to measure your serving size accurately.
- Always consult your doctor before making dietary changes, especially if you have an underlying health condition such as diabetes. Diabetics have to moderate their carbohydrate intake and amounts depend on the individual.
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