Goal 2: Understand Carbs, Protein, Fats, and Their General Serving Sizes

Topic 1: Carbs Are Sugar, Sugars Are Carbs

As we found in the last section, carbs are not the enemy. They are actually essential for the energy we use daily. Without carbs, our body would go into starvation mode, potentially causing processes that could result in long-term damage. Below you’ll find examples of “good” or nutrient-dense carbs and “bad” or refined carbs. The ones we want to eat are the good carbs. Realistically, there will be times when we are tempted to consume bad carbs, but consider eating these items in very small amounts. Reserve them for special occasions or weekend indulgences. Take a look below to get an idea of good carbs and bad carbs. Later on, we will discuss the recommended servings of each of these foods.

Nutrient Dense (Good) Carbs

Refined (Bad) carbs

These carbs contain carbohydrates but also provide essential nutrients such as vitamins, minerals, fiber, protein, and healthy fats. The fiber allows for a slower absorption rate within your intestines. This means that, in addition to receiving valuable nutrients and protein, you will avoid a sugar rush, which is particularly important for diabetic patients to consider. Whole Grains: brown rice buckwheat oatmeal popcorn quinoa rolled oats spelt whole grain barley whole grain cornmeal whole grain sorghum whole rye authentic wile rice 100% whole wheat bread 100% whole wheat cereal flakes 100% whole wheat crackers 100% whole wheat pasta 100% whole wheat sandwich buns and rolls 100% whole wheat tortillas See more ____

These carbs contain carbohydrates, but they have been refined or chemically processed to taste more sugary, often by removing all nutrients from the grain through bleaching or other methods. Although some vitamins and minerals are added back (enriched), protein and fiber are not usually replaced, causing these foods to be absorbed more like sugar. Refined Grains: white rice white bread white pasta french fries white flour bagels biscuits breadcrumbs cakes challah bread cookies corn flakes corn tortillas cornbread couscous crackers, saltine English muffins flour tortilla French bread grits hominy matzo pancakes See more

Topic 2: Protein Comes In Many Shapes and Sizes

There are so many types of protein! From grains, beans, and nuts to meat and dairy, the variety is vast. There’s a huge misconception that protein is only found in meat. Although meat does contain the most protein in small portions compared to other foods, it is not the only source. For example, half a cup of nuts contains about 14 grams of protein and 300 calories, which equates to a small meal. Additionally, one cup of lentil soup contains 18 grams of protein! So, don’t be bashful—show love to all the protein-containing foods out there.

I recommend avoiding high intakes of meat protein as your main source, since it can cause long-term problems due to cholesterol. We will discuss this in more detail later on. Below, you will see the different types of protein to consider. However, I want you to focus on plant protein, as this is where we want our diet to shift as we move forward.

Topic 3: Would You Like Good or Bad Fat?

Fats have a bad reputation, but it really depends on the type. Just like carbs and protein, there are good fats and bad fats. Good fats are high in polyunsaturated and monounsaturated fats, such as Omega-3s. Bad fats tend to be high in Omega-6s (associated with inflammation), saturated fats, cholesterol, and even trans fats (all three are linked to heart disease and obesity). Although trans fats are not allowed in food today, they can still be found, often disguised as hydrogenated oils on ingredient lists. Regardless of the type, if you consume more than your recommended daily intake, fats can significantly contribute to obesity. We will discuss serving sizes and recommendations next. Take a look below at our list of good versus bad fats.

Good Fats	Bad Fats
Non Hydrogenated Plant Butters Avocado Oil (HIGH HEAT cooking) Olive Oil (Low heat and cold food) Palm Oil Flaxseed oil Grapeseed oil Safflower oil	Dairy Butter Lard “Vegetable” oil Margarine (contains trans/hydrogenated fats) Shortening Beef Fat/Pork Fat/Chicken Fat

Not all plant oils are alike! To keep it simple, the good fats listed above are the highest on the list of oils with low saturated fats and Omega-6s. I recommend Earth Balance Butter, which is non-hydrogenated, and cold-pressed avocado oil for high-heat cooking due to its high smoke point, low saturated fats, low Omega-6s, and very high levels of good fats. While avocado oil can be pricey, it’s more affordable when purchased in large amounts from Sam’s Club or Costco. Brands like Olivari (cold-pressed), Primal Kitchen (cold-pressed), and Chosen Foods (refined) are good options, with Olivari being the most affordable. (For more information, read an excellent article by Ava Jane’s Kitchen on refined vs unrefined oils.) Olive oil is also great but should be used for low-heat cooking and salads. Oils with lower smoke points have a higher chance of degrading and producing unhealthy compounds when cooked.

I personally avoid plant oils that are high in Omega-6s, such as grape seed oil, sunflower oil, corn oil, cottonseed oil, soybean oil, sesame oil, hemp oil, peanut oil, and canola oil.

Coconut oil is high in short-chain saturated fats, and there is still not enough information to support its benefits or risks. If I do consume foods with coconut oil, it tends to be plant-based cheeses and ice cream. Otherwise, I only use this oil for skin and hair.

Topic 4: Determining Serving Sizes

Tricks of the Trade

Did you know that if you eat the proper serving sizes daily for breakfast, lunch, and dinner, you wouldn’t have to count calories? This topic often instills fear in many of my patients because of the measurements and numbers that seem overwhelming. Here, we will discuss how to measure out a proper serving size. On the Planning Page, you can sift through information to determine the recommended servings for your age. However, there are general guidelines you can follow when trying to determine how much of something to eat.

For example, one banana, one peach, one plum, one apple, or one orange can be considered one serving of fruit. This makes it easier if you consume whole fruits throughout the day, allowing you to keep track of your servings. See, not too bad, right? Take a look at the photo below to see how you can use your own hand to measure out servings!

Measuring The Recommended Grains

Remember, carbs should make up about 45-65% of your caloric intake. This means that this section, along with fruits and vegetables, will make up most of your diet! Here are the grains I recommend for those starting to incorporate whole foods into their diet. While there are other ancient grains to explore, it’s best to start slow. Replace white rice with brown rice or quinoa and get creative. Generally, one serving of grains in each category below equates to 100-200 calories, and 1/2 cup is a common recommendation for all grains. When dining out, consider asking for a 1/2 cup of grains.

Another great tool is Portion Control Serving Spoons, which help you scoop grains and other foods for proper portion control. You can find them at any store for better control over your portions at home. Based on the recommended 45-65% intake, you are free to eat any of these grains for breakfast, lunch, and dinner—generally three servings per day. Take a look at the serving sizes below to get an idea of how much you should eat with each meal; you’ll note it’s a filling portion.

Grains	Servings
100% Wole Wheat Bread	Serving = 1 slice
100% Whole Wheat Pasta	Serving = 2 ounces of pasta
Brown Rice/Black Wild Rice	Serving = 1/2 cup cooked | 1/4 cup dry = 3/4 cup cooked
Barley (great replacement for rice)	Serving = 1/2 cup cooked | 1/4 cup = 1/2 cup cooked
Quinoa	Serving = 1/2 cup cooked | 1/4 cup dry = 3/4 cup cooked
Oats	Serving = 1/2 cup cooked

Note the graphic above, when measuring spaghetti use a quarter to measure 1 serving size before cooking or buy a spaghetti measuring tool on the far right to measure out serving sizes for bulk prepping or for the whole family.

Grams of Protein in Each Serving

This category is very versatile! As we’ve seen, there are many forms of protein. There’s a huge misconception about protein intake in those who eat a plant-based diet, which is why I’ve dedicated a blog post to this topic. Let’s start with some basics, and just as we discussed with grains, start slow and ease your way to some of the more exotic foods.

One thing to consider when embarking on a healthy journey is to keep your animal protein out of the breakfast and lunch categories, and consider consuming this type of protein at dinner time. The Dietary Reference Intake (DRI) for protein is 10-35% of your caloric intake, which is a huge range! While many recommend a low 50-60 grams of daily intake, this isn’t necessarily optimal. For example, 35% of 1300 calories is about 455 calories from protein, which translates to 113 grams of protein. Therefore, protein levels between 80-100 grams are generally recommended by most nutritionists when consuming a balanced diet. Many meat eaters and vegans do not consume protein in this range, so it turns out we are all at risk of being protein deficient… who would have thought?

So, whether you’re vegan or not, consider supplementing protein in your diet via powders or seeds. Aim for 70-80 grams a day to ensure you reach healthy levels, but be sure to follow up with myself or another nutritionist for individualized guidance. Take a look below at each protein and the grams they generally provide. I recommend six plant-based servings of protein per day and, if you are still eating meat, only one meat serving at dinner. Generally, your meat should only be 3-4 ounces, or the size of a deck of cards. You may want to print this page, as it will be useful when creating your own meal plans. See below for general grams per serving for each food.

Plant Protein	Grams/Serving	Animal Protein	Grams/Serving
Whole wheat multigrain bread (carb>protein)	4-5 grams | 1 slice	Whole Eggs	6 grams | 1 egg (very high cholesterol)
Whole wheat pasta (carb>protein)	6 grams | 2 ounces	Egg Whites (5 grams/ serving)	5 grams | 3tbsp Generally 1/2 cup is used per serving because of the low calories in egg whites
Oats (carb>protein)	7 grams | 1/2 cup	Dairy Milk	8-10 grams | 1 cup
Brown Rice (carb>protein)	3 grams| 1/2 cup	Yogurt	6-20 grams | 3/4 cup – 1 cup
Lentils (carbs are fiber/low)	12 grams | 1/2 cup 24 grams| 1 cup	Chicken	26 grams | 3-4 ounces
Pinto Beans, Chickpeas (Garbanzo), and Kidney Beans (carbs are fiber/low)	7 grams | 1/2 cup	Beef	28 grams | 3-4 ounces
Black beans (carbs are fiber/low)	8 grams | 1/2 cup	Pork	24 grams | 3-4 ounces
Quinoa (high fiber)	6 grams | 1/4 cup dry	Fish	25 grams | 3-4 ounces
Nuts	12 grams | 2 ounces
Nut Butter	8 grams | 2 tbsp
Soy Milk	8 grams | 1 cup
Oat Milk	3 grams | 1 cup
Chia Seeds	4 grams | 2 tbsp
Hemp Seeds	9 grams | 3 tbsp
Flax seeds	4 grams | 2 tbsp
Tofu	10 grams | 1/2 cup
Broccoli	4 grams | 2 cups
Peas (high carb)	8 grams | 1 cup

Measuring Fats

Measuring fats tends to be straightforward because the recommended daily intake is generally consistent for everyone. The DRI for fats is 20-25% of your caloric intake, translating to about 300-400 calories from fats per day, unless you are consuming more than 2000 calories daily, in which case you will need more.

Just 3-4 tablespoons of plant oils can account for 300-400 calories, so you can imagine that fried foods, buttered popcorn, and meats pan-fried in oil can quickly exceed your recommended fat intake, leading to unhealthy calorie levels.

My recommendation is that if you’re a meat eater, limit yourself to 2-3 tablespoons of fats per day. If you are plant-based, 4 tablespoons of plant oil will be perfect for you. Of course, consider a nutrition consult for a more individualized plan to ensure accurate levels are calculated for your specific needs.

Now that you have mastered Proteins, Carbs, Fats, and other contents, Take Quiz 2 before moving on to the last section below: Quiz Two

*All of the information here is from the author’s ongoing nutrition education, and continued education via nutrition textbooks, eatright.org, and pubmed research articles that are not biased and have good accuracy. This information is not meant to diagnose or treat any condition. This information is to be read and utilized at your own will, and the author is not responsible for any outcomes that come from utilizing this information. This information may be discussed with and adjusted by your dietitian, nutritionist, or medical provider for a more personalized plan. If you have any questions feel free to contact us via the Contact Page. For sources Click Here.