Day 90

Carbohydrates are a primary fuel source, there are two types of carbohydrates: Complex and Simple. The Recommended Dietary Allowance for carbohydrate is 130 grams per day; this amount is only sufficient to supply adequate glucose to the brain. The Acceptable Macronutrient Distribution Range (AMDR) for carbohydrate is 45 to 65% of total energy intake.

The healthiest foods are high in fiber, and contain complex carbohydrates along with many other vitamins, minerals and phytochemicals. They will also contain other nutrients, such as protein and fats, in moderation. These foods will not be highly refined.

Some examples of healthy foods containing complex carbohydrates are:

Spinach
Whole Barley
Grapefruit
Turnip Greens
Buckwheat
Apples
Lettuce
Buckwheat bread
Prunes
Water Cress
Oat bran bread
Apricots, Dried
Zucchini
Oatmeal
Pears
Asparagus
Oat bran cereal
Plums
Artichokes
Museli
Strawberries
Okra
Wild rice
Oranges
Cabbage
Brown rice
Yams
Celery
Multi-grain bread
Carrots
Cucumbers
Pinto beans
Potatoes
Dill Pickles
Yogurt, low fat
Soybeans
Radishes
Skim milk
Lentils
Broccoli
Navy beans
Garbanzo beans
Brussels Sprouts
Cauliflower
Kidney beans
Eggplant
Soy milk
Lentils
Onions
Whole meal spelt bread
Split peas
Tomatoes

Simple carbohydrates are more refined, are usually found in foods with fewer nutrients, and tend to be less satisfying and more fattening.

Some examples of foods containing simple carbohydrates are:

Table sugar
Corn syrup
Fruit juice
Candy
Cake
Bread made with white flour
Pasta made with white flour
Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.
Candy
All baked goods made with white flour
Most packaged cereals