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Are you one of 64% of US Adults that is either overweight or obese?

Are you concerned about your general health, and well being?

Do you want to learn how I lost 100lbs in one year, and have kept if off for the last two years?

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Enter your daily caloric needs:

To determine your caloric needs go to our Caloric needs calculator.

Calories/Day

Grams/Day

40% Carbohydrates

30% Proteins

30% Fats

What are Carbohydrates?

Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the particular food source and reflects how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars while complex carbohydrates have three or more.

Examples of single sugars from foods include fructose (found in fruits) and galactose (found in milk products). Double sugars include lactose (found in dairy), maltose (found in certain vegetables and in beer), and sucrose (table sugar). Honey is also a double sugar, but unlike table sugar, contains a small amount of vitamins and minerals. (NOTE: honey should not be given to children under 1 year old.)

Complex carbohydrates, often referred to as "starchy" foods, include:

breads
cereals
starchy vegetables
legumes
rice
pastas

Simple carbohydrates that contain vitamins and minerals occur naturally in:

fruits
milk and milk products
vegetables

Simple carbohydrates are also found in processed and refined sugars such as:

candy
table sugar
syrups (not including natural syrups such as maple)
regular carbonated beverages
Refined sugars provide calories, but lack vitamins, minerals, and fiber. Such simple sugars are often called "empty calories" and can lead to weight gain. Also, many refined foods, such as white flour, sugar, and polished rice, lack B vitamins and other important nutrients unless they are marked "enriched." It is healthiest to obtain carbohydrates, vitamins, and other nutrients in as natural a form as possible -- for example, from fruit instead of table sugar.

Recommendations for Carbohydrates

For most people, between 40% and 60% of total calories should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars. Complex carbohydrates provide calories, vitamins, minerals, and fiber.

Foods that are high in processed, refined simple sugars provide calories, but they have few nutritional benefits. It is wise to limit such sugars.

To increase complex carbohydrates and healthy nutrients:

Eat more fruits and vegetables.
Eat more whole grains, rice, breads, and cereals.
Eat more legumes (beans, lentils, and dried peas).
Here are recommended serving sizes for foods high in carbohydrates:
Vegetables: 1 cup of raw vegetables, or 1/2 cup cooked vegetables, or 3/4 cup of vegetable juice
Fruits: 1 medium size fruit (such as 1 medium apple or 1 medium orange), 1/2 cup of a canned or chopped fruit, or 3/4 cup of fruit juice
Breads and cereals: 1 slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
Dairy: 1 cup of skim or lowfat milk

Here is a sample 2,000 Calorie menu of which 50-60% of the total calories are from carbohydrates.

Breakfast

1 cup of raspberries
1 1/2 cups of unsweetened cereal, with 1/2 sliced banana
1 cup of skim milk
1 slice of whole wheat toast
1 teaspoon of margarine
1 teaspoon of jelly
coffee or tea

Lunch

Turkey pita pocket sandwich (2 slices of whole wheat pita bread, 3 ounces of lean turkey breast )
1/2 cup of shredded lettuce
1/2 cup of diced tomatoes
1/2 cup of green peppers
1 tablespoon of salad dressing
1 cup of skim milk
2 fresh, medium-sized peaches

Dinner

4 ounces of broiled salmon with 3 tablespoons of lemon juice, sprinkled with paprika
1 cup of pasta
1 dinner roll
6 steamed broccoli stalks with black pepper
salad:
- 1 cup lettuce
- 1/4 cup of sliced mushrooms
- 1/2 cup of sliced tomatoes
- 1/2 cup of sliced carrots
- 1 tablespoon of salad dressing
1/2 cup frozen unsweetened strawberries, sweetened with 1 teaspoon of sugar
1-inch slice of angel food cake
1 cup of skim milk

Weight Loss Calculators

We have several weight loss calculators available for you to use. Choose from the following...

Body Mass Index (BMI Calculator) > BMI Calculator | Read about the BMI Calculation
Caloric Needs

Caloric Needs Calculator

Nutritional Needs

Nutritional Needs Calculator

Ideal Weight Calculator

Ideal Weight Calculator

Body Fat Calculator

Body Fat Calculator

Target Heart Rate

Target Heart Rate Calculator

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Content from this site may not be used without prior, written permission.

Information provided on Lose Weight 'n Feel Great and in our newsletter is for EDUCATIONAL PURPOSES ONLY!
This information is not to be taken as medical advice - it is NOT medical advice.
ALWAYS contact your doctor before starting a diet or exercise program!