What Are Carbohydrates?
If bread is the staff of life, carbohydrates are the stuff of a healthy lifestyle. Carbohydrate-rich foods—breads, cereals, pasta, rice, beans, grains, potatoes and many fruits and vegetables—are key to good nutrition.
Carbohydrates...
- Give you energy
- Can aid in proper digestion (the fiber-rich foods)
- Provide essential vitamins and minerals, especially vitamins A and C, plus potassium (found in fruits and veggies)
- Supply some B vitamins, iron and fiber (mainly whole grains and enriched breads and cereals)
- Can help you manage the amount of fat and calories in your overall diet because carbs naturally tend to be low in fat
| Types of Carbohydrates | Where Are They Found? |
|---|---|
| Whole Grains | Brown rice, oatmeal, whole grain breads and crackers, whole grain ready-to-eat cereals like shredded wheat |
| Starches (complex carbohydrates) | Cereal, potatoes, pasta, macaroni, rice, bread |
| Dietary Fiber | Whole grain cereals and breads, ready-to-eat bran cereals, dried beans and peas, fruits and vegetables |
| Sugars (simple carbohydrates) | Fruit juices, fruits, milk, yogurt, sweetened cereals and baked goods, jam and syrup |
Wise Carb Choices
Choose foods every day from the Grains, Fruits and Vegetables and Dairy groups. For a 2,000-calorie diet, the suggested amounts are:
- 6 ounces from the Grains Group
- 2.5 cups from the Vegetables Group and 2 cups from the Fruits Group
- 3 cups from the Dairy Group
Make half your grains whole grain foods.
Enjoy sweet treats in moderation as part of an overall healthful diet without overdoing it on calories.
It's easy to build a carbohydrate-rich diet when you select a variety of foods for breakfast, lunch, dinner and snacks.
| Grains Group | oz Equivalents |
|---|---|
| 1 small bagel | Is equal to 2 oz |
| 5 whole wheat crackers | Are equal to 1 oz |
| 1 cup whole wheat pasta | Is equal to 2 oz |
| 1 oz ready-to-eat cereal | Is equal to 1 oz |
| Vegetable and Fruit Groups | Cup Size Equivalents |
|---|---|
| 1/2 cup orange juice | Is equal to 1/2 cup |
| 1 cup mixed greens salad | Is equal to 1/2 cup |
| 1 cup cooked vegetables | Is equal to 1 cup |
| 1 apple | Is equal to 1 cup |
| 1/2 cup strawberries | is equal to 1/2 cup |
| 1/4 cup raisins | is equal to 1/2 cup |
| Dairy Group | Cup Size Equivalents |
|---|---|
| 1 cup milk or yogurt | Is equal to 1 cup |
| 1/3 cup cheddar cheese (shredded) | Is equal to 1 cup |
| 1-1/2 oz Swiss cheese | Is equal to 1 cup |
| 1/2 cup pudding (made with milk) | Is equal to 1/2 cup |
Carb Challenge
Most of us have no problem getting enough carbohydrates in our diets. The real trick, though, is to swap in more whole grains in place of other choices. Some popular ways include:
- Start at breakfast with whole grain items like muffins, bagels and/or cereal.
- Select whole grain breads for sandwiches at home or when ordering out.
- Choose whole grain crackers for snacking and entertaining.
- Try brown rice and whole wheat pasta.
- Rev up your recipe repertoire with some whole grains such as bulgur, oatmeal, wild rice or barley.
Learn About Label Terms for Sugars and Dietary Fiber
Here's what food product labels tell you about sugar and fiber:
Good Source/Provides/Contains Fiber
At least 10% of the daily value for fiber per serving (at least 2.8 grams).
High/Rich/Excellent Source of Fiber
20% or more of the daily value for fiber per serving (5.6 grams or more of fiber).
Sugar Free
Less than 0.5 grams sugar per serving.
No Added Sugar
No sugars (or any other sugar-containing ingredients) are added during processing or packaging. The product might not be reduced calorie, low calorie or sugar free; check the label.