 1 cup (240 milliliters) of skim or low-fat milk or 8 ounces (225 grams) plain yogurt
The food guide plate recommends filling half of your plate with fruits and vegetables, and one-third of your plate with grains, at least half of which are whole grains.
Here is a sample 2,000-calorie menu with healthy carbohydrate choices:
- 1 cup (60 grams) shredded wheat cereal, topped with 1 tbsp (10 g) raisins and one cup (240 milliliters) fat-free milk
- 1 small banana
- 1 hard-boiled egg
Smoked turkey sandwich, made with 2 ounces (55 grams) whole-wheat pita bread, 1/4 cup (12 grams) romaine lettuce, 2 slices tomato, 3 ounces (85 grams) sliced smoked turkey breast
- 1 teaspoon (tsp) or 5 milliliters (mL) mayonnaise-type salad dressing
- 1 tsp (2 g) yellow mustard
- 1 medium pear
- 1 cup (240 milliliters) tomato juice
- 5 ounces (140 grams) grilled top loin steak
- 3/4 cup (190 grams) mashed sweet potato
- 2 tsp (10 g) soft margarine
- 1 cup (30 grams) spinach salad
- 2 ounce (55 grams) whole-wheat dinner roll
- 1 tsp (5 g) soft margarine
- 1 cup (240 milliliters) fat-free milk
- 1 cup (240 milliliters) unsweetened applesauce
- 1 cup (225 grams) low-fat plain yogurt with strawberries on top
Starches; Simple sugars; Sugars; Complex carbohydrates; Diet - carbohydrates; Simple carbohydrates
Abumrad NA, Nassi F, Marcus A. Digestion and absorption of dietary fat, carbohydrate, and protein. In: Feldman M, Friedman LS, Brandt LJ, eds. Sleisenger & Fordtran's Gastrointestinal and Liver Disease. 10th ed. Philadelphia, PA: Elsevier Saunders; 2016:chap 102.
Baynes JW. Carbohydrates and lipids. In: Baynes JW, Dominiczak MH, eds. Medical Biochemistry. 4th ed. Philadelphia, PA: Elsevier Saunders; 2014:chap 3.
Sacks DB. Carbohydrates. In: Burtis CA, Ashwood ER, Bruns DE, eds. Tietz Textbook of Clinical Chemistry and Molecular Diagnostics. 5th ed. Philadelphia, PA: Elsevier Saunders; 2012:chap 26.
U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. health.gov/dietaryguidelines/2015/guidelines/. Accessed February 8, 2016.
Review Date 2/9/2016
Updated by: Emily Wax, RD, The Brooklyn Hospital Center, Brooklyn, NY. Also reviewed by David Zieve, MD, MHA, Isla Ogilvie, PhD, and the A.D.A.M. Editorial team.