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DEBRALEE12 Posts: 118
11/3/13 8:34 P

Thanks so much for all your help and advice

MICHELLEXXXX SparkPoints: (8,889)
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11/1/13 12:50 A

All vegetables are sources of carbs

Edited by: MICHELLEXXXX at: 11/1/2013 (02:04)
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DIETITIANBECKY Posts: 27,210
10/31/13 7:59 P

You seem to be getting most of your carbs through refined grains; it would be a better choice to substitute with some whole grain breads, cereals, oatmeal, brown rice.

Carbs are also in fruit---aim for 2-3 servings each day

Carbs are also found in starchy veggies----add on a whole baked sweet potato, lima beans, lentils, kidney beans, black beans, sweet peas, etc.

And carbs are found in milk and yogurt---aim for 2 low fat servings daily.

Becky
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SLIMMERKIWI SparkPoints: (157,299)
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10/29/13 10:29 P

I had a quick peek at your Nutrition Tracker and note a couple things.

1. IF, on the days you have entered your nutrition, you enter everything that you eat, then you are often low on calories - 900 or less. Increasing them will increase carbs.

2. The days you have entered what appears to be all your nutrition, you are very low on fruit/veges (and sometimes protein) Again, if you increase fruit/veges, then your carbs will increase.

It appears that you have plenty of room for tweaking.

Good luck,
Kris

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ANARIE Posts: 12,588
10/29/13 6:21 P

You're not short on carbs, except on the days when you just plain don't eat enough.

There are three main nutrients, or macronutrients: carbohydrate, protein, and fat. They're called macronutrients because they're "big" nutrients-- they have calories. Each gram of carbohydrate and protein has about 4 calories, and a gram of fat has 9 calories. If you don't eat enough calories, you won't get enough carbs OR protein OR fat.

Looking at your tracker, the best way for you to add calories and carbs would be with more vegetables and fruit. Most days, a small baked sweet potato at lunch, or some sliced jicama and peppers with a little hummus or yogurt dip, an orange or bowl of strawberries, etc, would bring you up to the calories and carbs you need.

If you're not getting enough carbs, you're probably also not getting enough fiber. Fiber protects against several types of cancer, reduces your risk of diabetes, and generally makes you feel better. Fiber is a type of carb, so increasing that (with food, not supplements) will help out your macronutrient balance as well. Try switching from white breads to 100% whole grain, and maybe making your own sandwiches with good bread and extra veggies instead of relying on Subway. It doesn't really take any longer to make a sandwich than to go through the drive-through, and besides being healthier it will save you TONS of money. Consider doing an anti-Subway challenge where you take the money you're spending on lunches out and set it aside for a vacation or even a new car. You'll be startled at how fast it adds up!

The other thing about fiber is that it's a marker for a lot of vitamins and phytonutrients. If a food is naturally high in fiber, it's also high in other healthy things, so if you make sure to get enough fiber, you don't have to count every vitamin separately to know you're getting enough.

DEBRALEE12 Posts: 118
10/29/13 5:59 P

I am so totally confused as to what exactly carbs are. Almost every day I come up short. Any ideas on what I should eat to add more into my diet? Thanks in advance!

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