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Fat - Carbohydrates Eating Guide
The word "carbohydrate" is a
nutritional term for what is more commonly known as "starch" or "sugar." We need to
eat a certain amount of carbohydrates because they provide calories or energy for the
body as well as consume other phytonutrients. There are three major types of
carbohydrates: complex, refined and simple.
Complex or whole-grain carbohydrates are the ones we should eat for good health.
They are relatively low in fat while rich in vitamins, minerals and fibers. Examples of
complex carbohydrates are starchy foods such as potatoes, yams, corn, whole-wheat
bread, cereal and pasta, brown rice, beans, peas and lentils.
Refined carbohydrates include white bread, white rice, pasta, cookies, pies, cakes
and most baked desserts. It is best to avoid these types of carbohydrates in general
because they are high in calories and low in essential nutrients. |
Simple carbohydrates are also known as "sugars." Some simple carbohydrates are good
to eat such as whole, fresh fruits. Other simple carbohydrates should be avoided while
on a weight-loss program. Examples of these include white sugar, brown sugar, corn
syrup, honey, maple syrup, molasses, malt syrup, jams and jellies.
It is easy to overeat both refined and simple carbohydrates. Since the total number of
calories is important while following a weight-loss regimen, it is recommended to limit
these types of foods.
Eat daily from the "green light" section, limit the foods from the "yellow light" section to
once or twice a week, and mostly avoid the "red light" section while trying to lose
weight.
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GO!
- Whole-grain pasta, bread, bagels, crackers
- Oatmeal, whole-grain, non-sweetened cereals
- Brown rice
- Corn, beans, peas, legumes, lentils
- Sweet potato, yam
- Vegetables, fresh or frozen, tomatoes
- Whole fruits, fresh or frozen
- Sugar-free gelatin
- Air-popped popcorn
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CAUTION!
- Crackers, regular (1 serving)
- Muffins, waffles, pancakes, granola
- Pretzels
- Potatoes
- Canned fruits, unsweetened
- Canned vegetables
- Sorbet, sherbet, sugar-free pudding
- Non-fat cookies or other non-fat desserts
- Wine, limit to one glass.
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STOP!
- Pasta, bread, crackers, made from white flour
- Sweetened cereals
- Croissants, doughnuts, pastries, pies
- White rice
- Fruit, canned, sweetened
- Refried beans, packed in oil
- Dried fruits
- Buttered popcorn
- Ice cream, chocolate, candies, other desserts
- Regular sodas, beer
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INSTEAD OF...
Cooking in butter or oil . . . . . . . . . . . . . . . . . . . . . . .
High-fat cream sauces . . . . . . . . . . . . . . . . . . . . . . .
Regular portion size . . . . . . . . . . . . . . . . . . . . . . . . .
Sauteed, fried. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Sauces and dressings. . . . . . . . . . . . . . . . . . . . . . . .
Potato salad, coleslaw . . . . . . . . . . . . . . . . . . . . . . .
Butter, oils. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Cream soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Basket of bread on your table. . . . . . . . . . . . . . . . . . .
At the salad bar:
fried noodles, crumbled bacon bits, sunflower seeds,
potato salad, coleslaw, avocado, olives, cheese
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TRY...
Chicken or vegetable stock, water, or use
a tablespoon or two of olive oil to saute vegetables
Non-fat tomato-based sauces, salsa
Appetizer size
Grilled, steamed, poached, broiled (no butter), stir-fried
Order them on the side and use sparingly
3-bean salad, cold salads with no added oil or mayonnaise
Non-stick cooking sprays, non-stick pots and pans
Bouillon-based soup
Ask for carrot and celery sticks
cauliflower, broccoli, green or red peppers, carrots,
tomatoes, peas, beans, lentils, pineapple, melon
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ShapeWorks 
eight Loss Line - Web Site of Independent Herbalife Distributor