NUTRITION:  CARBOHYDRATE(S)
This page updated January 19, 2015.

( c ) Copyright.  Mike Stewart Fitness ( MSF ).  All Rights Reserved.  2000-2015.
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Carbohydrate
Grams ( gr ) per serving
Purchase/Cooking info


To all clients:

If you are overweight, obese, super obese or super morbidly obese, or looking
to loose at least 15-20 lbs of bodyfat, you must cut your carbohydrate intake back to
morning and lunch only.  Do not eat carbs at dinner time!  Carbs = energy.
Eat them at breakfast and lunch only!
BAGELS
45gr carbs / 5gr fiber
Best brand:  Thomas.
BREAD, VEGETARIAN
20gr carbs / 3gr fiber / 5gr protein
Best brand:  Ezekiel.  
BREAD, WHOLE WHEAT
20gr carbs / 3gr fiber / 4gr protein
Any brand whole wheat ok.
CEREALS, MUESLIX
20gr carbs / 4gr fiber / 4gr protein
Best brand:  Bob's Red Mill.
CEREALS, STANDARD
22gr carbs / 3gr fiber per 1 cup
Best brand:  Total.  Morning or lunch.
COUS COUS
35gr carbs / 2 gr fiber / 6gr protein
Here are a few good recipes.
FRUIT, APPLE
25gr carbs / 5gr fiber per serving.
Any brand, ok.
FRUIT, BANNANA
27gr carbs per serving.
Any brand, ok.
FRUIT, PAPAYA
17gr carbs / 3gr fiber per serv.
Any brand, ok.
OATMEAL, PACKAGED
18gr carbs / 7gr fiber / 5gr protein
Avoid packaged brands with high sugar.
OATMEAL, QUAKER BRAND
30gr carbs / 9gr fiber / 5gr protein
Best brand:  Quaker Oats.
OATMEAL, STEEL CUT
30gr carbs / 7gr fiber / 5gr protein
Best brand:  Bob's Red Mill.
RICE, ALGONQUIN, ORG
25gr carbs
Any brand, ok.
RICE, BASMATI
52gr carbs per 1 cup serving
Any brand, ok.
RICE, BROWN, STEAMED
45gr carbs / 5gr protein per serv.
Any brand, ok.
RICE, WHITE, STEAMED
45gr carbs / 5gr protein per serv.
Best brand:  KoKuho Rice.
PASTA
55gr carbs / 5gr protein per serv.
Any brand although Buitoni is best.
PASTA, WHOLE WHEAT
50gr carbs / 4gr protein per serv.
Any brand, ok.
SEEDS
carbs vary by type.
Any brand, ok.
VEGETABLES ( ANY )
Varies by vegetable.
Any brand, ok.
YAMS ( SWEET POTATO )
  Any type or brand, ok.
POTATOES.
35gr carbs / 5gr fiber per serving.
Eat w skin on!
COLOR CODE
Grey
Good carbohydrates.
Red
Bad carbohydrates.
Yellow
Good/Bad carbohydrates I eat.  ( I also eat pasta and potatos ).
Green
Do not eat if you have colitis, diverticultis or lower GI problems.
Blue
Vegetables are -fibrous- carbohydrates, but considered "good".  Any / all vegetables are good
and can be eaten with * any type of salad dressing * regardless of the fat content.