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Shape Up In 2015: Stock Up On These Carbs

If you are aiming to get into a better shape this year, you will need more carbohydrates in your diet. However the sources have to be healthy and low in calories. Add more of these healthy carbohydrates to your diet to kick start your year on a healt

Weight Management By Meenakshi ChaudharyJan 06, 2015

Let's Get to a Healthy Start

New Year comes with several reasons and opportunities to celebrate with delicious foods and drinks. All of these may ruin your plan for a healthy new year. You will need to avoid unhealthy, calorie-dense foods. Doing just that, however, will not be sufficient enough to get you in a better shape. You would need more carbohydrates. Here are some healthy carbohydrate-rich foods that can help you get better in shape without causing any harm to your health. It is recommended to eat everything only in moderate amounts.image Courtesy: getty



Natural and fresh fruits are healthy for your body. Fruits promote overall health and fitness. They also help in maintaining a healthy weight. Fruits are healthy sources of carbohydrates, vitamins, minerals and antioxidants. Most fruits have more than 10 grams of carbs per regular serve. Fresh fruits are recommend over canned fruits and packed fruit juices for healthy weight management as they don’t contain any added sugar and other chemicals. Add more fruits to your regular diet for healthier year ahead. Eat fresh fruits after washing them thoroughly. image Courtesy: getty



Once you are done shortlisting fruits to add to your daily diet of healthy carbohydrates, it’s time for healthy, fresh vegetables. Most fresh vegetables contain carbohydrates. However starchy vegetables offer more carbohydrates that can go as high as 15 grams per serving. On the other hand non-starchy vegetables may offer fewer carbohydrates, around 5 grams per serving. Fresh vegetables are not only rich in carbohydrates, they also offer you the much-needed vitamins, minerals, antioxidants and fibre. Add more fresh vegetables to your diet instead of processed foods as vegetables are low in calories. You will also be able to maintain a healthy weight throughout the year with a diet rich in fruits and vegetables. image Courtesy: getty



While all vegetables offer some amount of carbohydrates, some fresh vegetables need special mention as far as the carbohydrate content is concerned. Beans and peas are a healthy and rich source of dietary carbohydrates. Beans may offer more than 15 grams of healthy carbohydrates per serving. Beans are also a rich source of minerals including zinc, potassium and fibre. Moreover, beans and peas can be added to a wide range of dishes without much effort. Make sure to add some beans and peas to your diet this year to promote weight loss and healthy weight management. image Courtesy: getty



Another healthy starchy vegetable that you need to seriously consider for a carbohydrate-rich diet is potato. Potatoes are high on starch content and therefore offer more carbohydrate than any other food. A regular serving of boiled potatoes may offer as much as 31 grams of carbohydrates. Mashed potatoes may offer even higher carbohydrate content i.e. up to around 40 grams per regular serving. Fresh potatoes are also rich in potassium, vitamin C, vitamin B6, fibre and iron. However, too many potatoes in your diet may add more carbohydrates than what you require. Eat moderate amounts of potatoes for healthy weight management and overall health. image Courtesy: getty


It is well-known that grains are rich in carbohydrates, minerals and offer a high nutritional value but they are most commonly available in their processed form. Processed grains lose most of their nutrition during processing. Whole grains on the other hand undergo minimal processing and retain most of the nutrition. They offer higher carbohydrate content as compared with processed grains. Make it a thumb rule this year to read the food labels carefully before purchasing. Add food items that contain whole grains such as whole wheat to your cart. You will be able to add ample amount of complex carbohydrates and dietary fibre with the help of whole grains. image Courtesy: getty

Low-fat Dairy

Dairy and dairy products are rich source of carbohydrates, but they may also be high on fat which can affect your weight loss goal if you are aiming to lose some weight this year. Aim for low-fat dairy products including milk, yogurt and cheese, as they are low in fat and rich in calcium, potassium, protein and carbohydrates. A regular serving of low fat dairy can offer around 15 grams of carbohydrates. Don’t worry about the low-fat tag, as it only means that you will be getting lesser amount of fat but the same amount of carbohydrates. Switch to a low-fat dairy from high-fat dairy for healthy weight management and better muscle development. image Courtesy: getty

Egg Whites

Egg whites are rich source of proteins but they are also high in carbohydrates. Egg whites are also rich in riboflavin and selenium and low in saturated fats and cholesterol. However, make sure to keep your daily egg intake well below the recommended limits. You may eat 2 or 3 eggs daily regardless of your age or gender. However, if you are on some medications, it is recommended that you contact your health care provider to discuss these carbohydrate-rich foods for healthy weight and better shape. image Courtesy: getty

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