choosing the right carbohydrates!
DESCRIPTION
Have you ever struggled with choosing the right carbohydrates? This presentation will help you make the right selections and give you some idea's of where to start! Life is good!TRANSCRIPT
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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