Low carb, no carb. We hear it all the time. A balance nutrition plan should include about 50-55% of your calories as carbohydrates. This does not mean stack up on pasta and bagels. Fruits and vegetables are a great source of carbohydrates. They also pack a powerfull assortment of vitamins and minerals that help your body function properly making it easier to lose or maintain weight and lean muscle. Take a look at this guide to carbohydrates below.
Good
Breads: Pumpernickel, rye, sourdough
Cereals: Cheerios, Kashi, oatmeal (slow cooking-not instant)
Starches: Brown rice, couscous, quinoa
Root Vegetables: Beets, sweet potato, yams
Green vegetables: Asparagus, broccoli, brussel sprouts, cucumber, field greens, green beans, romaine lettuce, snap peas, spinach
Other Vegetables: Bell peppers, carrots, celery, eggplant, mushrooms, soybeans, squash, tomatoes.
Fruit: Green apples, blackberries, blueberries, cantaloupe, cherries, grapefruit, red grapes, honeydew, kiwifruit, mangoes, oranges, papaya, peaches, plums, pomegranates, raspberries, strawberries, watermelon
Neutral
Breads & baked goods: whole wheat bread, whole wheat tortillas
Cereals: Corn-based cereals, rice-based cereals
Starches: Egg noodles, pancakes (non enriched/whole wheat, buckwheat, or sourdough – no or low sugar syrup), whole wheat or vegetable pasta
Root Vegetable: Baked potato
Other vegetables: Iceberg lettuce, yellow squash, zucchini
Fruits: Dates
Snacks: Rice cakes, wheat crackers
Bad
Baked Goods: Bagels, cakes, cookies, doughnuts, English muffins, white bread
Cereals: Sugary cereals
Dairy products: Frozen yogurt (with sugar), ice cream
Snacks/treats: Dried fruit, French fries, granola bars, potato chips, trail mix
Salads: Coleslaw, creamy seafood salads, potato salad