In this final week I’ll be covering the final topic on carbohydrates. Up to now we have covered all the bases like, “what are healthy carbohydrates?” But how do we piece it together, how can you put this into action and onto your plate?
We know that both simple and complex carbohydrates have a place in our diet. We know that we need, not only energy, but,vitamins, minerals, and fiber to keep us healthy. All I’m saying and, listen up, is that we NEED carbohydrates. But what we haven’t talked too in depth about is: how much?
In the first week I wrote about how our body prefers to run on sugar, broken down from carbohydrates. Research shows that anywhere from 45-65% of our total food eaten for the day should come from carbohydrates. Even at the low end, it’s still almost half of your calories.
It may seem like a lot but check out MyPlate.gov and you’ll see why the percentage is so high. The MyPlate model can help you plan meals so you are getting the correct proportions of macros. This method also helps you get a variety of food groups in at each meal.
Here is what you need to know:
- 50% of your plate should be filled with either fruit, veggies, or both
- 25% should contain grains or starchy vegetables
- 25% is left for your protein source
- The MyPlate model is flexible and can be modified to fit your needs
NOTE: you don’t need to structure every meal like this and nor should you (that would get pretty repetitive and boring) Think about how often you have a veggie at breakfast.
Look back to the plate. We know that fruits and vegetables are both sources of carbohydrates, as well as grains. So…then most of your plate should be from carbohydrate sources (according to your plate 75% actually). No, that doesn’t correlate with the 45-65%, but think, fruits and veggies are higher in fiber and lower in calories compared to a portion of grain or grilled chicken. So, in the end the calories consumed of carbohydrates will be less than the portions on your plate.
When it comes to grains they have more energy per bite compared to your fruits and veggies. But, depending on the grains you choose they may have more or less vitamins, minerals, and fiber. And like I shared before you don’t always have to choose a whole grain to be healthy. White rice, bread, and pasta still can play a role in your health. A good guideline to follow when choosing your grains throughout the day is to make at least half of the grains you choose be whole grains. This will give you the nutrients you need and a good chunk of you daily fiber needs as well.
And of course we have to talk about snacks and treats. How do you deal with foods like ice cream, chips, and cookies?? I put these foods in the treat category; enjoying them every once and awhile or having a little bit everyday still lets you enjoy foods you love AND reach your health goals. It’s a good idea to reflect on what treat foods you can and can’t live without and come up with a plan for yourself. You still want to be able to enjoy the cake at your friend’s birthday and you should be able to…GUILT FREE. And when you do find that balance it becomes rewarding to stick to your plan and the foods you love tend to taste even better on the times you are enjoying them.
When it comes to developing healthy eating patterns, I suggest that you tune the media, and friends/family on the best food practices. Only you can determine what makes you feel the best (and what makes most feel better is eating in a flexible way so they can still find joy in food and be the healthiest version of themselves). What I’m trying to say is…Go with your gut….pun totally intended.
This concludes the Carbohydrate Series! Till next time I’ll be working on some more projects for y’all and redecorating the blog…if you will.
Shoot me your carb/food questions questions and let me know how your enjoying your carbohydrates on this beautiful August Monday!!
