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.
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.
Good Fats List:
- Extra Virgin Olive Oil (preferably from can)
- Organic Flaxseed Oil (which needs to be refrigerated at all times)
