The g.i. factor: carbohydrate requirements for bigger eatersThe picture of an average eater would fit you if you are: • doing regular physical activity (but not strenuous exercise), • an adult of average frame size. Bigger eaters need to eat: • around 6 slices of bread or the equivalent (crackers, rolls, muffins) PLUS • about 3 pieces of fruit or the equivalent (juice, dried fruit) PLUS • 1 cup of high carbohydrate vegetables (corn, legumes, potato, sweet potato) PLUS • at least 2 cups of cereal or grain food (breakfast cereal or cooked rice, or pasta or other grain) PLUS • 2 cups of low-fat milk or the equivalent (yoghurt, ice cream). This provides 260 grams of carbohydrate which is suitable for a 7500 kilojoule (1800 Calorie) diet. This is appropriate for a young, active adult of average build. Carbohydrate is the most satiating of all nutrients. This simply means that it satisfies your appetite and fills you up. Overconsumption of food is highly unlikely on a high carbohydrate and low-fat diet. So, base your diet on high fibre carbohydrate foods like whole-grain breads, cereals, fruit, vegetables and legumes and let your appetite dictate how much you need to eat. *18\33\4* «Online Pharmacy Without a Prescription» |
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