Food rich with carbohydrates

Nutritive facts give the number of grams of carbohydrates, proteins, fats and alcohols(if present) by serving, so as calories per gram:

• 1 g carbohydrates = 4 calories
• 1 g proteins = 4 calories
• 1 g fat = 9 calories
• 1 g alcohol = 7 calories

According to these numbers you will easily calculate what you want to know. To calculate number of carbohydrate calories in some food, multiply number of carbohydrate grams with 4(4 calories per gram). Than compare carbohydrates with total calories by serving and design percentage of carbohydrate calories from total calories.

Carbohydrates in food that is most often eaten

To store muscles with glycogen, carbohydrate food should be the base of every meal. For precious designing of carbohydrates do one from the following:

1)      Eat 6-10 g of carbohydrates per kilogram of your weight(note – this method is good only for active athletes)

2)      Count your calory requirements and multiply the given number with 60% - that is the proper amount of carbohydrates you need

Etiquettes on products are the most practical source of carbohydrate info. Following table can also be helpful.

Desired intake amount for normal human should be 60% carbohydrates, 15% proteins and 25% fat.

Food	Amount			Carbohydrates(g)	Total calories
Fruit
Apple		1 medium		20	80
Orange		1 medium		15	65
Banana		1 medium		25	105
Raisins		1/3 cup		40	150
Marellas, dried		10 halves		20	85
Vegetables
Corn, conserved		½ cup		15	70
Pumpkin		½ cup		15	60
Tomato sauce		½ cup		10	95
Peas		½ cup		10	60
Carrot		1 medium		10	40
Legumes		½ cup		5	20
Broccoli		½ cup		5	20
Zucchini		½ cup		2	10
Bread and rolls
Graham bread		1 slice		20	85
Roll		1 small		31	165
Bun		1		25	130
Pancakes		7-10cm		35	185
Graham crackers		2 pieces		10	70
Cereals
Moesli			¼ cup	25	105
Raisin bran			¾ cup	30	120
Granola, non-fat			½ cup	45	210
Oatmeal with instant sugar			1 pack	30	165
Greaze, cooked			¾ cup	24	115
Drinks
Marella nectar		300ml		35	140
Rapsberry/cranberry juice		300ml		36	145
Apple juice		300ml		30	120
Orange juice		300ml		25	105
Gatorade		300ml		14	50
Coke		500ml		39	155
Beer		300ml		13	145
Milk, chocolate		300ml		25	180
Milk, 2%		300ml		12	120
Legumes, pasta, starch
Potato, roasted		1 big		50	220
Peas, roasted		1 cup		50	260
Lens, cooked		1 cup		40	230
Stuffing, bread		1 cup		40	340
Spaghetti, cooked		1 cup		40	200
Rice, cooked		1 cup		45	200
Gnocchi		½ pack		25	180
Appetizers, appropriate meals
Lentil soup		300ml		27	170
Buritto with beans, frozen		150g		45	370
Fried beans, conserved		1 cup		32	200
Spaghettios		1 cup		36	200
Maccaroni with cheese		1 cup		29	210
Sweets, deserts, nibbles
Cranberry sauce		1 spoon		7	30
Maple syrup		1 spoon		13	50
Strawberry jam		1 spoon		13	50
Honey		1 spoon		15	60
Fig tile		1		11	60
Pop-Tart, blueberry		1		30	195
Fruit yoghurt		1 spoon		50	225
Frozen yoghurt		1 spoon		44	240

Hidden fat food

Food that is written now cheated many athletes, cause they were thinking that they load themselves with carbohydrates, and it were hidden fats. So be warn what are you eating and read carefully! Top fat border of 25% shouldn’t be crossed over.

Food	Fat %	Carbohydrate alternative	Fat %
Seeds	35	Moesli	1
Cookies, home-made	25	Roll, integral	1
Ritz crackers	50	Salt batons	15
Pizza, thin dough	40	Pizza, thicker dough	30
Maccaroni with cheese	45	Spaghetti, tomato sauce	10
Icecream, gourmet	55	Frozen yoghurt, non-fat	0

"Sports nutrition", Nancy Clark