Mastering Carb Smart Eating for a Healthier Lifestyle

If you're reading this, chances are you're trying to limit the amount of carbs you eat. Whatever your reason, I have a recipe to help. You'll notice, though, that the recipe isn't extreme in it's carb reduction instead, it is what I call carb smart. That's because your body actually needs carbohydrate-rich foods to get the nutrients it needs to function.

A primary source of energy.

Your body breaks down most carbs into glucose, which is absorbed into your bloodstream and then used as a main source of energy.

With the exception of fiber.

Fiber doesn't get absorbed. Because of this, having too much fiber may cause nutrient deficiencies, as it can interfere with the body's ability to absorb other essential nutrients.

You shouldn't be exceeding more than 15 percent of your total carbohydrate intake in fiber a day.

What amount of carbs should a person consume each day?

There is a lot of negative discussion about carbs these days, making it hard to think outside the carb-focused box sometimes, but your body and long-term health are dependent on it.

So, what amount of carbs per day is best, you might ask? There's no one target that's best for everyone, but I generally stay within a 40% range of your total calories. It's perfectly okay to aim lower for those of you who prefer a lower carb intake. Just remember, the lower the carb target you set, the more important it is to make your carbs count. How do we do that? We do that by cutting out foods that aren't nutrient-dense.

Processed foods.

Cake, Pastries, Candy, Soda.

If you feel the need to consume processed foods, make sure to earn it and restrict how frequently you indulge in them, such as on cheat meal days.

Now, ready for that carb-smart recipe I mentioned earlier?

Sweet Potato, Sausage, and Goat Cheese Egg Casserole

Serves: 8

Prep Time: 30 minutes

Cooking Time: 35 minutes

Stand: 15 minutes

Nonstick cooking spray

6 oz. lean turkey breakfast sausage

1 tsp. olive oil

1 Cup chopped onion

1 Cup chopped red or green bell pepper

4 cloves garlic, minced

1 - 5 oz. pkg. fresh baby spinach

1.5 Cups roasted cubed sweet potatoes

8 Eggs, lightly beaten

4 Egg whites

0.5 Cup low fat (1%) milk

0.5 tsp. dry mustard

0.5 tsp. crushed red pepper

0.5 tsp. black pepper

0.5 tsp. salt

0.5 Cup crumbled goat cheese

2 Tbsp. chopped green onion

• Preheat oven to 350 degrees Fahrenheit. Coat a 3-qt. baking dish with cooking spray.

• In a 10-inch nonstick skillet cook sausage over medium for 5-7 minutes or until browned, stirring to break up meat. Remove from skillet; drain off fat.

• In the same skillet heat oil over medium-high heat. Add onion, bell pepper, and garlic; cook for 6-8 minutes or until tender, stirring occasionally. Add 1 Tbsp. water, stirring to scrape up any browned bits. Add spinach; cook and stir about 2 minutes or until wilted. Stir in cooked sausage and sweet potatoes. Transfer mixture to the prepared baking dish.

• In a large bowl combine the next seven ingredients (through salt). Pour over sausage mixture.

• Bake 35-40 minutes or until center is soft. Top with goat cheese and green onion. Let stand for 15 minutes before serving.

Per Serving: protein - 17g, carbs - 15g, fat - 11g, sodium - 446mg, fiber - 3g

Note: For those of you who want to pad your carbs slightly, finish this meal off with 3 oz of fresh grapes.