How Much Carbohydrates Should You Be Eating?

Here is an example of a 45 to 60 grams meal plan:

Breakfast
2 slices of whole gain toast (30 g of carbs)
4 ounce grilled chicken, tomato and romaine lettuce
1 slice of fruit (15 g of carbs)
Total carbs: ~ 45 g of carbs

Lunch
1 cup of lentil soup, lightly seasoned (30 g of carbs)
Salad with 1 egg, 1 avocado, tomato and cucumber tossed in 1 tablespoon of extra virgin olive oil (~20 g of carbs)
Total carbs: ~ 50 g of carbs

Snack
1 small apple (15 g of carbs)
1 tablespoon peanut butter
or
3 cups of lightly salted air popped popcorn (15 g or carbs)
Total carbs: ~15 g carbohydrate

Dinner
4 ounce grilled salmon
1 large sweet potato (~35 g of carbs)
1 cup steam broccoli (~14 g of carbs)
Total carbs: ~ 49 g of carbs

Snack
3/4 cup blueberries (15 g of carbs)

Sources:
1. American Diabetes Association. Standards of Medical Care in Diabetes – 2015. Diabetes Care. 2015 Jan; 38 (Suppl 1): S1-90.
2. American Diabetes Association. Carbohydrate Counting. Accessed on October 25, 2015: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/carbohydrate-counting.html

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