Most people should get between 40% and 60% of total calories from carbohydrates, preferably from complex carbohydrates (starches) and natural sugars. Complex carbohydrates provide calories, vitamins, minerals, and fiber.

Foods that are high in processed, refined simple sugars provide calories, but very little nutrition. It is wise to limit these sugars.

To increase complex carbohydrates and healthy nutrients:

• Eat more fruits and vegetables.
• Eat more whole-grain rice, breads, and cereals.
• Eat more legumes (beans, lentils, and dried peas).

Here are recommended serving sizes for foods high in carbohydrates:

• Vegetables: 1 cup of raw vegetables, or 1/2 cup cooked vegetables, or 3/4 cup of vegetable juice
• Fruits: 1 medium-size fruit (such as 1 medium apple or 1 medium orange), 1/2 cup of a canned or chopped fruit, or 3/4 cup of fruit juice
• Breads and cereals: 1 slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried peas
• Dairy: 1 cup of skim or low-fat milk

For information about how many servings are recommended, see the food guide pyramid.

Here is a sample 2,000 calorie menu, of which 50% - 60% of the total calories are from carbohydrates.

• Breakfast
  • Cold cereal
    • 1 cup shredded wheat cereal
    • 1 tbsp raisins
    • 1 cup fat-free milk
  • 1 small banana
  • 1 slice whole-wheat toast
    • 1 tsp soft margarine
    • 1 tsp jelly
• Lunch
  • Smoked turkey sandwich
    • 2 ounces whole-wheat pita bread
    • 1/4 cup romaine lettuce
    • 2 slices tomato
    • 3 ounces sliced smoked turkey breast
    • 1 tbsp mayo-type salad dressing
    • 1 tsp yellow mustard
  • 1/2 cup apple slices
  • 1 cup tomato juice
• Dinner
  • Grilled top loin steak
    • 5 ounces grilled top loin steak
  • 3/4 cup mashed potatoes
    • 2 tsp soft margarine
  • 1/2 cup steamed carrots
    • 1 tbsp honey
  • 2 ounces whole-wheat dinner roll
    • 1 tsp soft margarine
  • 1 cup fat-free milk
• Snacks
  • 1 cup low-fat fruited yogurt