Jan 26 in General discussion
1/26/24 - Carb Swaps
Part of getting really good at balancing your macros is the ability to be flexible with your food selections. If you genuinely enjoy eating the same foods every day, it's extremely simple. However, if you like to mix things up, it helps to know how much you can move around to fit other things in. Here is a basic list of what 30 grams of carbs looks like to make your meals easier.
Weight of food for 30 grams of Carbohydrates
Apple = 220 grams (114 calories)
Berries = 250 grams (130 calories)
Melon = 380 grams (114 calories)
Banana = 140 grams (116 calories)
Orange = 260 grams (122 calories)
Pineapple = 230 grams (115 calories)
cooked rice = 130 grams (144 calories)
cooked quinoa = 140 grams (168 calories)
cooked potatoes = 135 grams (117 calories)
uncooked oats = 45 grams (169 calories)
corn = 200 grams (161 calories)
black beans = 130 grams (164 calories)
carrots = 310 grams (127 calories)
tomatoes = 750 grams (135 calories)
lettuce = 850 grams (100 calories)
pasta = 40 grams (149 calories)
flour tortilla = 60 grams (184 calories)
bread = 60 grams (162 calories)
cereal = 35 grams (131 calories)
Check your labels on more processed options.
These are rough estimates, there will always be a slight variance even on fruits and veggies.
If the calories are higher on any of these, it means it also has protein and fat.
There is next to no difference between WHITE RICE and BROWN RICE and WHITE POTATOES and SWEET POTATOES. The micronutrient profile varies a little, but don't think you can only have one or the other.
Reflective Questions
- What are your primary carb sources so far?
- How often do you swap in and out your carb sources?
- Has your opinion of any of your food choices changes since you started?
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1/26/24 - Carb Swaps
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