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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wellness coaching please let me know!

griff@llfit.com