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A Guide to Carbs!

A Guide to Carbs!

Renato Capobianco


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.


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



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



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