As a general rule, 55 to 60 percent of your calories should come from carbohydrates, which supply energy to your body and help it function properly. Every organ in your body needs carbohydrates. Choosing healthy carbs can make a difference in your overall health, and they have been shown to prevent some chronic diseases, such as heart disease, cancer and diabetes. Carbohydrates are found in every food group, but the grain, fruit and milk groups are the main sources.
Grains
The 2010 Dietary Guidelines for Americans recommends that half of the grains you eat be whole grains. Fewer than 10 percent of Americans consume the recommended amount. Whole grains include brown rice, whole-wheat pastas and breads, and whole-grain cereals. Look for the word "whole" in the ingredient list; it should be one of the first identified. These types of grains are also good sources of fiber.
Enriched grains should also be included in a healthy diet. Enriched means some of the vitamins and minerals that may have been removed during processing are added back into the food. Enriched grains usually contain the B vitamins, folic acid and iron.
Fruits
Fruits contain a variety of vitamin and minerals. The 2010 Dietary Guidelines suggest choosing whole fruits instead of fruit juices. Whole fruits contain fiber, while juice does not. It is also easy to consume too many calories if you drink too much juice. If you do drink juice, choose 100 percent fruit juice. Canned fruits can also be part of a healthy diet, but choose fruit that has been canned in water or 100 percent fruit juice to avoid eating too much sugar.
Dairy
Milk and yogurt are the two foods in the dairy group that contain the most carbohydrates. Cheese contains very little. Other dairy products, such as sour cream, cream cheese and butter, are considered fats because of their high fat content and low calcium and carbohydrate content. Choosing low-fat or fat-free milk and yogurt will help you maintain a healthy weight and a healthy heart.
Vegetables
Most vegetables are low in carbs, but there are a few that contain higher amounts, known as starchy vegetables. These include corn, peas, potatoes and winter squashes. Sweet potatoes, yams and winter squashes are also excellent sources of vitamin A. All of these vegetables are good sources of fiber, as well.
Beans and Legumes
Lentils, pinto, kidney, cannellini and black beans are just a few of the beans and legumes that should be included in a diet of healthy carbs. These foods not only contain carbohydrate and fiber, they also are rich in protein, iron, zinc, potassium and folate. According to the 2010 Dietary Guidelines, beans and legumes can be considered a vegetable or a protein food because of their high nutrient content.
References
- Iowa State University Extension; The Health Value of Fruits and Vegetables; July 2000
- MayoClinic.com; Heart-Healthy Diet: 8 Steps to Prevent Heart Disease; March 6, 2010
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010: Chapter 4 - Foods and Nutrients to Increase
- MyPyramid.gov: Food Groups: Grains
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