How Many Carbs Should I Eat?

Pasta lovers, put on your party pants: To keep pounds off, you should get up to 65 percent of daily calories from carbs—45 to 55 percent for meat eaters; 55 to 65 percent for vegetarians getting protein from carb-rich stuff.

Here's what a perfect day of carb eating looks like, complete with tasty ideas.

More: How to Carb Load Before a Race

Grains, Beans and Starchy Vegetables

Your Daily Goal*

5 to 8 servings (75 to 120 g)

Tasty Ideas

  • 1 cup cooked whole-wheat pasta (37 g)
  • 1 small potato (30 g)
  • 1 medium sweet potato (24 g)
  • 1 slice whole-wheat bread (12 g)

*Recommendations are based on an 1,800-calorie diet.

Non-Starchy Vegetables

Your Daily Goal*

5 to 7 servings (25 to 35 g carbs)

Tasty Ideas

  • 1 cup cooked broccoli (11 g)
  • 1 cup cooked green beans (10 g)
  • 1 cup chopped tomatoes (7 g)
  • 1/2 cup baby carrots (6 g)

*Recommendations are based on an 1,800-calorie diet.

More: Power Your Run with Veggies

Fruit

Your Daily Goal*

3 servings (45 g carbs)

Tasty Ideas

  • 1 small banana (23 g)
  • 1 small apple (21 g)
  • 1 cup cantaloupe cubes (13 g)
  • 3/4 cup blackberries (10 g)

*Recommendations are based on an 1,800-calorie diet.

More: 4 Fruits You Should Snack On

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About the Author

Patti Wolter

SELF gives you great advice on being healthy, happy, slimmer, fitter and less stressed.

SELF gives you great advice on being healthy, happy, slimmer, fitter and less stressed.

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