Carbohydrates

Carbohydrates	Portion	Calories	Protein (g)	Carbs (g)	Fat (g)	Fiber (g)
White Rice	4oz	147	3	32	0	0.5
Brown Rice	4oz	126	3	26	1	2
Quinoa	4oz	137	5	24	2	3
Sweet potato	4oz	98	2	22	0	3.5
Yam*	4oz	134	2	32	0	4.5
Red potato	4oz	82	2	18	0	2
White/Russet potato	4oz	110	3	25	0	2.5
Oatmeal	40g	150	5	27	3	4
Wheat bread	2 slices	160	6	34	2	4
Lentils*	0.5 cup	115	9	20	0.5	8
Black beans*	3 oz	90	6	16	0	6.5
Kidney Beans*	3 oz	65	5	12	0	6.5
Garbanzo Beans*	3 oz	72	4	13	1	4
Ezikiel Bread*	1 slice	80	4	15	0.5	3
Dave’s Killer Bread*	1 slice	110	6	17	2	6
High Fiber Tortilla*	1 tortilla	60	5	14	2	9
Rice Cakes	1 cake	35	1	7	0	0
Cereal	27g	110	2	22	1	2
Cream of Wheat	33g	110	4	24	0	1
Cream of Rice	45g	160	3	36	0	0
Banana	100g	90	1	20	0	2.5
Apple	1 apple	80	0	22	0	5
Berries	1 cup/140g	70	1	17	0	5
Broccoli	1 cup/87g	30	2	4	0	2
Zucchini	4 oz	25	1	3	1	1
All Fruits/Veggies
* High Fiber Foods

Notes

CARBS WILL NOT MAKE YOU FAT. I repeat carbs will NOT make you fat. Over eating and lack exercise will make you gain fat. Carbohydrates are an incredible source of energy and YUMMY. Try and eat 85% of your carbs from this list.