Choosing The RIGHT CARBOHYDRATES!

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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!

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Choosing The RIGHT CARBOHYDRATES!

  1. 2. Macronutrients: Presentation #1 Choosing Healthy Carbohydrates A presentation of Lifelong Fitness, Inc.
  2. 3. Principle #1: Choose Complex Carbs <ul><li>Rule #1 </li></ul><ul><li>Most of your carbs should come form Veggies </li></ul><ul><ul><li>3-7 servings per day </li></ul></ul><ul><ul><li>Approxiametly 40-50% of your daily calories </li></ul></ul><ul><li>Then from Fruits </li></ul><ul><ul><li>3-5 servings </li></ul></ul><ul><ul><li>Approxiamately 30% of your daily calories </li></ul></ul><ul><li>Then from Whole Grains </li></ul><ul><ul><li>2-4 depending on activity level </li></ul></ul><ul><ul><li>Approxiamately 20% of your daily calories </li></ul></ul>
  3. 4. Examples of Fruits and Veggies
  4. 5. Remember Variety! <ul><li>Bulb Vegetables </li></ul><ul><li>Chives /Garlic /Leeks Onions /Scallions Shallots/Water Chestnuts </li></ul><ul><li>Fruit Vegetables </li></ul><ul><li>Avocados /Chayote/Cucumbers /Eggplant /Okra /Olives /Peppers /Squash/Tomatoes </li></ul><ul><li>Inflorescent Vegetables </li></ul><ul><li>Artichokes /Broccoli /Broccoli rabe/Cauliflower </li></ul><ul><li>Leaf Vegetables </li></ul><ul><li>Arugula /Brussels sprouts /Cabbage/Chicory Chinese cabbage /Collards /Cress /Dandelion nettles /Endive /Lamb's lettuce /Lettuce /Nasturtium Purslane /Radicchio /Savoy /Sea kale/Sorrel/Spinach </li></ul><ul><li>Root Vegetables </li></ul><ul><li>Beets /Burdock /Carrots /Celeriac /Malanga Parsnips /Radishes /Rutabaga /Salsify /Turni </li></ul><ul><li>Stalk Vegetable </li></ul><ul><li>Asparagus /Bamboo/Cardoon /Celery /Chard Fiddlehead /Fennel /Kohlrabi </li></ul><ul><li>Tuber Vegetable </li></ul><ul><li>Cassava/Crosne /Jerusalem artichoke /Jicama Potato /Sweet potato /Taro /Yam </li></ul>
  5. 6. Fruit Variety <ul><li>Apples </li></ul><ul><li>Apricots </li></ul><ul><li>Bananas </li></ul><ul><li>Blueberries </li></ul><ul><li>Cantaloupe </li></ul><ul><li>Cranberries </li></ul><ul><li>Figs </li></ul><ul><li>Grapefruit </li></ul><ul><li>Grapes </li></ul><ul><li>Kiwifruit </li></ul><ul><li>Lemon/Limes </li></ul><ul><li>Oranges </li></ul><ul><li>Papaya </li></ul><ul><li>Pears </li></ul><ul><li>Pineapple </li></ul><ul><li>Plums </li></ul><ul><li>Prunes </li></ul><ul><li>Raisins </li></ul><ul><li>Raspberries </li></ul><ul><li>Strawberries Watermelon </li></ul><ul><li>*The following was taken from: </li></ul><ul><li>http://bit.ly/cerwjN (Worlds Healthiest Foods) </li></ul><ul><li>I would encourage you all to visit this site…very cool. </li></ul>
  6. 7. Grains <ul><li>Amaranth </li></ul><ul><li>Corn </li></ul><ul><li>Hulled barley </li></ul><ul><li>Kamut </li></ul><ul><li>Millet </li></ul><ul><li>Oats </li></ul><ul><li>Quinoa </li></ul><ul><li>Rice </li></ul><ul><li>Rye </li></ul><ul><li>Spelt </li></ul><ul><li>Teff </li></ul><ul><li>Wheat </li></ul><ul><li>Wheat berries </li></ul><ul><li>This will give you a comprehensive list to choose from </li></ul>
  7. 8. Principle #2 Remember the Glycemic Index <ul><li>http://bit.ly/qctk6K </li></ul><ul><li>This Video will give you the details of the Glycemic Index </li></ul>
  8. 9. Thanks for Watching! <ul><li>Please let me know what you want addressed! </li></ul><ul><li>If you know any company that would benefit from our wellness coaching please let me know! </li></ul><ul><li>[email_address] </li></ul>

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