Macronutrients: Presentation #1
Choosing Healthy Carbohydrates
A presentation of Lifelong Fitness, Inc.
Principle #1: Choose Complex Carbs
• Rule #1• Most of your carbs should come form Veggies
– 3-7 servings per day– Approxiametly 40-50% of your daily calories
• Then from Fruits – 3-5 servings– Approxiamately 30% of your daily calories
• Then from Whole Grains – 2-4 depending on activity level– Approxiamately 20% of your daily calories
Examples of Fruits and Veggies
Remember Variety!
Bulb Vegetables
Chives /Garlic /Leeks Onions /Scallions Shallots/Water Chestnuts
Fruit Vegetables
Avocados /Chayote/Cucumbers /Eggplant /Okra /Olives /Peppers /Squash/Tomatoes
Inflorescent Vegetables
Artichokes /Broccoli /Broccoli rabe/Cauliflower
Leaf Vegetables
Arugula /Brussels sprouts /Cabbage/Chicory Chinese cabbage /Collards /Cress /Dandelion nettles /Endive /Lamb's lettuce /Lettuce /Nasturtium Purslane /Radicchio /Savoy /Sea kale/Sorrel/Spinach
Root Vegetables
Beets /Burdock /Carrots /Celeriac /Malanga Parsnips /Radishes /Rutabaga /Salsify /Turni
Stalk Vegetable
Asparagus /Bamboo/Cardoon /Celery /Chard Fiddlehead /Fennel /Kohlrabi
Tuber Vegetable
Cassava/Crosne /Jerusalem artichoke /Jicama Potato /Sweet potato /Taro /Yam
Fruit Variety
• Apples • Apricots • Bananas • Blueberries • Cantaloupe • Cranberries • Figs • Grapefruit • Grapes • Kiwifruit • Lemon/Limes
• Oranges • Papaya • Pears • Pineapple • Plums • Prunes • Raisins • Raspberries • Strawberries Watermelon
*The following was taken from:
http://bit.ly/cerwjN (Worlds Healthiest Foods)
I would encourage you all to visit this site…very cool.
Grains
• Amaranth• Corn• Hulled barley• Kamut• Millet• Oats• Quinoa • Rice• Rye• Spelt• Teff• Wheat• Wheat berries
• This will give you a comprehensive list to choose from
Principle #2Remember the Glycemic Index
• http://bit.ly/qctk6K
• This Video will give you the details of the Glycemic Index
Thanks for Watching!
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