Carbohydrate-containing foods supply your body’s preferred source of energy: Glucose. Fruits, vegetables and whole grains provide the carbohydrates you need, as well as fiber and essential vitamins and minerals. Aim for 2 ½ cups of vegetables per day in addition to fruits, grains and legumes to meet your daily carbohydrate needs on a 2,000-calorie diet, advises the U.S. Department of Health and Human Services.
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A fat-free food, one half-cup of sliced zucchini provides 2 grams of carbohydrate and 1 gram of fiber. You’ll also get 15 percent of your daily vitamin C requirement, according to the U.S Department of Agriculture. Store fresh zucchini in the refrigerator for up to one week and add it to casseroles and soups or grate it over salads. Zucchini bread is a delicious way to sneak vegetables into your diet.