Carbohydrates: Friend or Foe?
What is a carbohydrate?
A macronutrient our bodies use for energy
Sources of carbohydrates:
- Every cell in the body depends on carbohydrates to provide energy for proper functioning, even the brain.
- Carbohydrates provide energy for ADLs and exercise.
- Grains and grain products: oatmeal, bread, cereal, rice, crackers, pasta, etc.
- Fruit: oranges, apples, melons, grapes, peaches, pears, bananas, berries, etc.
- Vegetables: potatoes, corn, peas, carrots, broccoli, squash, etc.
- Beans and legumes: lentils, chickpeas, black beans, kidney beans, etc.
- Dairy products: milk, yogurt, ice cream, frozen yogurt, etc.
- Sugars: table sugar, honey, candy, baked goods, etc.
Portion Sizes: 1 portion size= 15 grams carbohydrates
- Some fruits and vegetables have more carbohydrates than others, such as bananas and grapes for fruits and then potatoes, corn and peas for vegetables.
- Try choosing more of the whole grain products such as whole wheat bread, whole grain pasta, brown or wild rice and plain oatmeal for more nutrients.
- Limit consumption of Refined Carbohydrates which are foods that have been highly processed such as white rice, white bread, all-purpose flour, most sweets and processed foods.
- Follow portion sizes of carbohydrates to avoid taking in excess amounts that may not be needed for you.
- ½ cup pasta or rice
- ½ cup cooked potatoes, peas and corn
- 1 slice bread or 2 slices low carb bread
- ½ cup canned fruit or frozen fruit unsweetened
- ½ large banana (4 inch banana)
- ½ bun or 1 low carb bun