Deluxe PT

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Clean Food / Good Food

Good Carbohydrates List

There are two types:

1. Complex Carbohydrates:

1. Starchy:

        • Oatmeal (1 cup dry)
        • Sweet potatoes (8 oz baked)
        • Potatoes (8 oz baked)
        • Rice (1 cup cooked)
        • Pasta (8oz cooked)
        • Corn (1 cup canned)
        • Peas (2 cups cooked)
          Each serving approximately equals 40-50 grams of carbohydrates.

2. Fibrous:

        • Broccoli (1/2 cup raw)
        • Carrots (1 cup raw)
        • Cauliflower (1/2 cup raw)
        • Green beans (1/2 cup raw)
        • Lettuce (5 cups raw)
        • Mushrooms (3/4 cups raw)
        • Pepper (1/2 cup raw)
        • Spinach (3-1/2 cups raw)
        • Zucchini (1 cup raw)
          Each serving approximately equals 6 grams of carbohydrates.

2. Simple Carbohydrates:

      • Apples (1 apple)
      • Bananas (1 banana)
      • Grapefruit (1 grapefruit)
      • Grapes (22 grapes)
      • Oranges (1-1/2 orange)
      • Pears (1 pear)
      • Pineapple (3/4 of a cup)
        Each serving approximately equals 20-25 grams of carbohydrates.

arrow Good Proteins List:

Good Examples Of Protein Are:

      • Egg whites (10 egg whites)
      • Chicken breast (cooked, skinless and boneless: 6 oz)
      • Turkey (cooked, skinless and boneless: 6 oz)
      • White fish (6 oz).
        Each serving size equals approximately 35-40 grams of protein.

arrow Good Fats List:

  • Extra Virgin Olive Oil (preferably from can)
  • Organic Flaxseed Oil (which needs to be refrigerated at all times)
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