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)