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I’m a Nutritionist and Here’s Why You Don’t Have to Cut Carbs

You can reach your wellness goals while still enjoying pasta, rice, and potatoes using our nutritionist's tips to achieve a balanced plate.
Health Healthy Eating Nutrition

By Sarah Glunz, MS, CNS, LDN  

The next time pasta is on the menu, quiet that inner voice that says it’s off-limits. Most carbs, including pasta, have gotten a bad rap. But the truth is, your body needs them for energy, gut health, brain function, and heart health. With a few guidelines, carbs can be a healthy and important part of your diet. Here, we’ll break down three important things to keep in mind when eating carbs—quality, quantity, and balance.   

Choose Quality Carbs  

Carbohydrates are a macronutrient, like protein and fats, and are found in everything from candy to fruit to rice. However, not all carbs are created equal, nor do they have the same effect on your body. Choosing whole grains, beans, fruits, and veggies ensures that you’re also getting fiber which is essential for blood sugar balance and satiety as well as gut and heart health. The types of carbs you choose matter so choose wisely. Need some easy ideas for getting nutritious carbs? Try this recipe for Sesame Chicken and Rice Salad with Edamame—featuring brown rice, veggies, and beans!   

Be Mindful of Quantity  

While many carbs have important nutrients, that doesn’t mean more is better. Your total intake per day is important. For most adults, 45 grams to 60 grams of carbs per meal is a good target. That’s about a cup of cooked rice or pasta–which is not the piled plate you may be used to! Being mindful of how much helps to keep your calories and blood sugar in check. A meal like Maple Mustard Pork Tenderloin with Broccoli and Potatoes is a great choice because it has the potatoes we all crave, but also keeps the quantity of carbs in check. If counting carbs isn’t your thing, using the balanced plate method can help, too.  

Balance Your Plate  

Even when quality isn’t where it needs to be or you’re not counting carbs, balancing your plate can go a long way to creating a healthful meal. This approach to building a plate to ensure your meal is both nutritious and satisfying is simple—fill half with non-starchy veggies, one-quarter protein, and one-quarter starch. Without measuring or counting you’ll have a pretty good idea if you’re getting the right amount of carbs. Check out our balanced plate recipes, like this Greek Orzo Salad with Chicken. It’s the perfect example of balance and how pasta can fit into a nutritious meal. You can read more about why I love the balanced plate here 

Sarah Glunz, MS, CNS, LDN has been a nutritionist for over 15 years and currently dedicates her time to working at Savory and figuring out how to create balanced meals her family will eat.  

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