Most people, when they hear carbs, think of the enemy or must eliminate from the diet. Today’s society has placed diets on an anti-carb binge. What many people don’t know is the great purpose carbohydrates have in the human body. They are the primary source of energy. Energy that generates our respiratory system to allow us to breathe, our cardiovascular system to allow our hearts to beat. It is more than energy for physical activity. It creates electricity for our cognitive function to keep a sharp mind in our daily lives. It is the main fuel for our body to function properly.
Just as mentioned in our last discussion, it comes down to the choices. Not all carbs are equal. In order to understand what a good carb is and what is not, we must know where the source of the product came from. It’s not just pasta and bread. Carbohydrates that are fruits, veggies, whole grains, and legumes/beans are the carbs we can call our friends. These carbohydrates have a high nutrient quality yet low-calorie count. In other words, you get more bang for your buck.
Portion(s) of our macronutrients is where the second key lies. Measuring kilocalories and grams and weighing each aspect of your meal is unreasonable. Here is a simple way of doing so. Use your hands. Your hands are proportional to your body size and weight. It is a portable measuring tool that can help you visualize what is being measured. For carbohydrates, a cupped hand is used. With most meals, men are recommended to use two cupped hands and women one. Instead of remembering percentages and data, just simply cup your hand and there are your carbohydrates for your meal.
Examples:
- Fruits: Apples, Bananas, Grapes, Oranges
- Vegetables: Avocado, Asparagus, Carrots, Peppers, Tomatoes
- Whole Grains: Bread, Cereal, Pastas
Carbohydrates are what humans need to live on. Choosing the right ones is what can separate the outcomes from positive or negative. Now portioning is made simple. Use your hand to simply measure and balance your carbohydrate intake.
Next week, we talk about Fats. Are fats necessary and if so, what are the ones to eat and how much? We’ll explain the differences and how to measure using a tool you use every day. If you would like more details or have any questions, feel free to email gymcoordinator@espfit.net or call (214) 389-4001.