High Carb Foods

Carbs has become a dirty word to most Americans.  But for active athletes with high calorie needs, Dietician Nancy Clark recommends eating three to five grams of carbs per pound of body weight per meal.

Example:  If you weight 160 pounds, this comes to 480-800 grams, or about 60 percent of a 3,200 to 5,300 calorie diet.

So what does a gram of carbohydrates look like?

Here is a list from Clark's Sports Nutrition Guidebook to help you navigate the mysteries of proper nutrition.

FOOD      SERVING     CARBS     CALORIES
Fruits:
Apples     1 med               20g carbs     80 calories
Orange     1 med               15                65
Banana     1 med               25                105

Veggies:
Carrots               1 med               10                70
Broccoli             1/2 cup             5                  20
Zucchini             1/2 cup              2                 10

Breads:
Bagel                 1 small             31                165
English Muffin  1                      25               130
Pita                    1 small             21               105
Pancake             3-4 inch           35               185
Eggo Waffle      1                   15               120

Beverages:
Gatorade           8 oz.             14                 50
Choc. Milk        8 oz.             25               180
Milk 2%            8 oz.              12               120

Starches:
Baked Potato    1 large           50                220
Spaghetti           1 cup            40                200
Rice                   1 cup            45               200

Beans:
Refried Beans    5 oz.              45              370
Mac N Cheese   1 cup             29               210

Snacks:
Honey                 1 T.                7               30
Oreo                    1                  13               50
Fig Newton          1                   8               50
Fruit Yogurt         1 cup             50             225
Fro Yo                  1 cup            44             240

Remember, your diet should be at least 60 percent carbohydrate for daily training, and 65-70 percent before an endurance event.  Don't forget about a small amount of fat in your diet, but eliminate greasy foods, replace muffins with bagels, granola with muesli, and pesto sauce with tomato sauce.