A Healthy Approach to Carbohydrates

A Healthy Approach to Carbs

Healthy carbohydrates are generally the ones found in whole, unprocessed foods. These carbohydrates are healthy because they provide you with vitamins, minerals, fiber and antioxidants.

Carbohydrates should make up one quarter of what you eat. Choose carbs that that are:

• Low in calories, fat, and sugar
• High in fiber and water
• High in vitamins, minerals, and protein

Here are some healthy carbohydrate swaps you can try:

Instead of..	Try this..
Sweet drinks like regular soda, iced tea with sugar,fruit punch, ad sports drinks	Water, sparkling water, or plain iced tea
Juice	Whole fruit
Bread made with refined flour	Bread made with 100% whole wheat flour
White rice	Brown rice, bulgur, buckwheat, freekeh, or barley
Cereal made with refined flour	Cereal made with whole grains, or oatmeal
Full-fat yogurt made with sugar	Plain nonfat yogurt with berries
Apple pie	Stewed apple with cinnamon
Chocolate bar	Hot chocolate made with nonfat milk, cocoa powder, and a touch of sugar.