Healthy High Carbohydrate Meals

Carbohydrates are necessary for good health and provide energy for the body as well as the brain and central nervous system. Carbohydrates are found in breads, pasta, fruit, vegetables and processed foods containing sugar. According to the USDA, carbohydrates should make up between 45 and 65 percent of your total daily calories. Choosing healthy carbohydrates can reduce the risk of health problems and unwanted weight gain.

Whole Grains

Healthy carbohydrate meals should contain whole-grain varieties of bread and pasta rather than those made with white flour. Whole-grain products contain bran and fiber which aid in digestion and may help prevent serious health issues such as heart attacks, heart disease or type 2 diabetes. According to the Harvard School of Public Health, a Nurses' Health Study suggested that women who consumed two to three servings of whole-grain foods reduced their risk of heart attack or heart disease by 30 percent when compared to women who consumed less than one serving of whole grains each week.

Vegetables

Root vegetables are good sources of carbohydrates. These include sweet potatoes, potatoes, corn, beets and squash. Vegetables are a healthy addition to any meal, and these high-carb vegetables can be used in place of bread or pasta or served alongside whole-grain foods. Green leafy vegetables should also be included in a healthy high-carbohydrate meal as they are good sources of dietary fiber and other important vitamins and nutrients.

Fruits

Fruits provide carbohydrates in the form of fructose. Fructose is a naturally occurring sugar responsible for the sweet taste of fruit. Eating fruits as part of a healthy meal is preferable to drinking fruit juice, as the whole fruit contains fiber.

Fiber

Dietary fiber is a nondigestible type of carbohydrate. Fiber aids in digestion and can prevent constipation. According to the USDA, 14 g of fiber are recommended for every 1,000 calories consumed. That would mean an adult requiring 2,500 calories should try to consume 35 g of fiber each day. Fiber can be found in whole-grain breads and pastas as well as fruits and vegetables.

Example

A simple healthy high-carbohydrate meal can be enjoyed by preparing whole-wheat pasta according to the package directions. Top the pasta with canned marinara sauce and serve with a fresh salad and sliced fresh or canned fruit. The pasta, salad vegetables and fruit are all healthy sources of carbohydrates.