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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