Your daily calorie intake should be made up of to 45 to 65 percent carbohydrates, which is 225 g to 325 g each day. Many foods contain carbohydrates, but some are healthy while others are not. MayoClinic.com recommends getting most of your carbohydrates in the form of fresh fruits, vegetables, whole grains and beans and limiting your intake of refined grains and sugary treats. Eating out can make it difficult to make healthy carbohydrate choices, but you can be prepared by knowing which ingredients are good options and asking for substitutions when available. Look at a restaurant's nutrition information to find the meal that is right for you.
Mexican Food
Many items offered on a Mexican restaurant's menu are high in carbohydrates, and many of them are not the best choices. Look for meals that contain whole beans over refried ones, whole-wheat tortillas instead of white ones, brown rice over white rice and plenty of diced lettuce, tomato and avocado. These ingredients contain healthy carbohydrates that will fuel your body without a spike in blood sugar. Many of the sauces that top Mexican meals are made with refined flour, so limit them and flavor your dish with fresh salsa instead, which is primarily good carbohydrates from the vegetables used to prepare it. To have a meal that is lower in carbohydrates, skip the tortilla and have your burrito or taco fillings in a bowl.
Italian Food
Italian food centers around pasta, which is often made from refined grains. If you want to choose good carbohydrates, ask if whole-grain pasta is available. Be careful when ordering pasta sauce because many have added sugar, which equates to more carbohydrates. Homemade sauces are typically better options and many Italian restaurants feature them. If you want a lower carbohydrate meal, opt for fresh salads or Italian soups that allow you to enjoy the cuisine while controlling your intake of carbs.
Asian Food
Many Asian dishes contain rice or noodles, which contain plenty of carbohydrates. Whole-grain noodles or brown rice are healthier carbohydrate options. Pair them with lean meats and vegetables for a healthy meal. If you want to enjoy an Asian meal, but are watching your carbohydrate intake, skip the rice or noodles and choose a meal that focuses on meat and vegetables.
American Food
Many items on the menu at an American restaurant are high in unhealthy carbohydrates. However, you can still eat at your favorite place without overdoing the carbohydrates. Choose meals that focus on whole grains and fruits and vegetables. Opt for a salad bar over a stack of pancakes, for example. If you want to lower your carbohydrate intake, order burgers and sandwiches without the bread and have fruit salad for a side rather than french fries or potato chips.
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