Carbohydrates

Carbohydrates have been cast as the bad guy for years, but they're your body's preferred quick source of energy, and your brain relies heavily on glucose. The real question is which carbs, and what you eat with them.

Whole-food carbs, like vegetables, fruit, beans, lentils and whole grains, come packaged with fiber, vitamins and minerals. Refined carbs, like white bread, pastries and sweetened drinks, digest quickly and can leave you riding a blood sugar roller coaster.

Try this: build each plate with a carb, a protein and a healthy fat. Pairing your sweet potato or rice with chicken, beans, eggs or avocado slows digestion and helps you feel steady and satisfied for hours, not minutes.