With all the hype about low-carb diets, pasta and other carbohydrates get a bad rep when it comes to weight loss. Carbohydrates are the body’s main energy source, and it's important to eat them at each meal to maintain a balanced diet.
Just keep in mind two key factors: portion size and carbohydrate type. A good rule of thumb is to limit your amount of carbs with each meal and snack to no larger than a fistful in size. This could be a fistful of whole wheat pasta with dinner or a piece of fruit the size of your fist as a snack.
Choose mainly whole grain products for a good source of fiber (3 or more grams per serving) and fruit that's low in sugar, such as berries to add antioxidants to your diet.
Here are a few examples of balanced meals with carbohydrates (portions vary for individuals):
Breakfast: 1 cup of cereal with 4 ounces of milk, and 4 egg whites
Snack: 1 tangerine and 1 string cheese
Lunch: 1 turkey sandwich on whole grain bread with lettuce, tomato, and 1/6 of an avocado
Snack: 1 apple with 2 tablespoons of natural peanut butter
Dinner: 5 ounces of salmon, 1 cup of brown rice, and 1 cup of broccoli
Post-workout Snack: 1 glass of chocolate milk and a banana
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