When we hear the word "carbohydrates" there's always a lot of confusion when it comes to dieting. The fact is that carbohydrates are a significant part of most healthy diets. It's not that carbohydrates are "good" or "bad", it's that there are different types.

Carbohydrates come in two forms: Simple and complex. Simple carbs are those found in nutritious foods like fruit and milk, as well as in white sugar. I like to think of fruit, especially dried fruit, as "nature's candy". Complex carbohydrates are also called "starches", and are found in breads, cereals, rice, and pasta.

You want to minimize refined products, like white flour and white rice, which don't have the nutrients and fiber of the originals.

Focus on healthy carbs, not "no" carbs. Choose fruits and vegetables as your main source of carbohydrates. Aim for at least 5 servings each day.

Select starchy carbohydrates that are fiber rich, with products like 100% whole wheat bread, brown rice, and flax pasta. Read the package label for the fiber content and look for at least 3 grams per serving don't be fooled by labels that say "wheat" or a product that looks brown - they're not necessarily a whole grain product.

My bottom line? When you include a variety of "smart" carbohydrates like fruits, vegetables, and whole grains, you can enjoy the occasional indulgence of candy, cakes and other sugary treats.

Carbohydrates always seem to get a bum rap as a go-to nutrient. While all carbs are not created equal, I am a huge defender of "smart carbs". What you might not know is that our bodies prefer carbohydrates as the number one source of energy. We don't store much of it in our bodies (that's the job of fat), and so we must replenish it regularly for optimal energy balance.



It's time to start thinking about carbs in a whole new way: not "good" and "bad" choices, but as "smart" ones. Here are my top 5 ways to do that.

1. Focus on Fruits and Vegetables. Produce is nature's primary carbohydrate source, which gives us a big hint on good health. These are perfect carbs, since they are not only nutrient rich, but high in fiber and water. The combination of fiber and water fill you up with few calories. Choose a variety of colors when selecting fruits or vegetables for optimal nutrient intake. Most vegetables (except peas and corn) allow nearly unlimited consumption with few calories. Can't get them fresh? Think frozen or canned - but avoid sauces and heavy syrups.

2. Introduce Legumes. Dried beans, peas, lentils, are just some of your choices for legumes - which are both fiber rich carbohydrates, and a good source of protein. Nutrient dense, it's easy to maintain portion control, since modest servings (1/2 - 1 cup) are very satisfying, with the one-two nutritional punch of fiber and protein. Don't have time to cook the dried versions? Using canned beans of all varieties is fine, but try draining the beans in a strainer and rinse with water to avoid extra salt.

3. Choose Whole Grains. Whole grains mean fiber rich carbs, packing a powerful nutritional punch, and lots of fiber. Don't just think 100% whole wheat, but bran, quinoa, brown rice, and couscous to name a few. Save calories by choosing "thin sliced" breads and rolls, and mini-pitas. Be a label reader, and don't be fooled by a bread's "dark"color which might only mean added coloring; look for 100% whole grains. When it comes to whole grain breads, rice, and pasta, you'll get a lot more flavor, and increased satisfaction with smaller portions (thanks to the fiber rich content!), when compared to the refined "white" versions.

4. Limit Processed and Refined Carbohydrates. Here's where carbs get a bad name. A processed or refined carbohydrate is usually combined with other sugars, salt, and fats to create a nutritional nightmare.Think potato chips, fries, cakes, cookies, and candy. "White" products like bread, rice, and pasta are also major sources of refined carbohydrates. While the food police won't come and arrest you for indulging (with portion control) now and then, a steady diet of these products can wreak havoc on your blood sugar levels (never a good thing), and pack on the pounds.

5. Avoid Liquid Calories. Most of us don't think of liquids as a major source of carbs.. From sodas, to juice drinks, to 100% juice, to sports drinks - these are all loaded with refined sugars you'll want to avoid. And don't be fooled by drinks make with "natural" sweeteners" like honey, molasses, or brown sugar. They still fall in the category of refined sugars, and should be avoided. Watch out for smoothies, as many contain sugary fruit mixes. Stick with a homemade version with fresh fruit, and low or non-fat yogurt for a smart-carb drink. Water or seltzer should be your go-to choice. Use a low-calorie sweetener if you choose, or add a slice of fresh fruit, or splash of juice for extra flavor.

Kudos to our President for his fab eating habits. While he is a model of healthy eating and daily physical activity, he can also enjoy a burger and fries on occasion, without guilt (and with obvious enjoyment!). As you've heard me say before, it's all about the portions.

While the world recently watched President Obama going out for burgers and fries with Vice President Joe Biden, I was more impressed with what was ordered: Regular size hamburgers - or a splurge of a regular cheeseburger! No super-sizing, or bacon double cheeseburgers. No orders of mega-fries, just a regular (which if I recall correctly might have been a "shared" item.)  No giant-sized regular sodas or milkshakes.

I'd like to see this portion "downsizing" stick around. Perhaps President Obama is setting the next new food trend, and fighting back against portion distortion. I sure hope so!

What do you think? Leave a comment below.

More from Madelyn:

• Managing Your Food Cravings

We all know the difference between "health" food and "junk" food. That's a no brainer. But what happens when we find ourselves choosing foods that appear to be healthy - based on a quick look of the packaging, or wording on the labels - but are nutritional frauds. It's not that their "bad" for your health, but it's the mistaken idea we have that such foods are a health-plus. We often justify eating them, sometimes in big servings, believing we've made a healthy choice.

Here are some of my favorite tips for making truly healthy food choices, so so you won't be fooled! What are some of your own "fool-proof" ideas?

Watch the segment from TODAY

Snack Bars: Don't fall for terms like "natural", "contains whole grains" or other buzz words that don't always mean a more nutrition-dense product.. Many snack bars have the same nutritional content of a candy bar. That's not a bad thing, unless you think you're making a healthier choice. Look for calorie-controlled bars (about 100-120 calories) with protein and added fiber.

Granola: Avoid packaged brands that often contain extra hidden fats and added sugars. Make your own by choosing a high-fiber, low sugar cereals, and adding a variety of sliced nuts and dried fruits. Divide into small snack-size bags for an on the go treat.

"Fruity" Chewies and Strips: Fruit is nature's candy, and the best substitute is dried or fresh fruit. Try 100% fruit "leather".

"Fortified" Waters and 100% Fruit Juice: While water is the gold standard for hydration, many of us want a sweet and tasty beverage to help quench our thirst. Whether it's a sugary vitamin fortified water or sports drink, or even 100% fruit juice (plenty of calories, and little nutritional power), you'll want to avoid liquid calories, to avoid excess consumption. Humans don't perceive calories we drink very well, so it's easy to overconsume liquid calories, and not even know it. Dilute 100% fruit juice to 1 part juice and 3 parts water or seltzer (or even equal parts). Look for low-sugar drinks ranging with no more than 10 calories per 8 ounce serving (usually 25-30 calories for a 20 ounce bottle).

Wraps, Breads, and other Grains that Look Healthy: Products like "spinach" pasta and wraps, or "tomato" pasta and wraps don't back a nutritional punch. These only look like they contain significant vegetable content, but really have only a tiny amount of the vegetable, and often some added color. And don't be fooled by "wheat" bread - look for 100% whole wheat bread, even if a bread appears to be darker, and made from whole wheat.

Yogurt: While a great source of protein and calcium, yogurt - both refrigerated and frozen - can be a carrier for extra sugar, fat, and calories. Start with low-fat or non-fat plain yogurt, and try strained (Greek-style) yogurt if you haven't already, which has a thick and delicious flavor. Add your own fresh fruit toppings, with a light sprinkling of nuts or coconut for added flavor. Reading the label for both calories, as well as sugar and fat, is key when it comes to yogurt.

Salty/Crunchy Treats: Salt and crunch are a match made in heaven. While we know that potato chips are an indulgent treat, it's important to know that other vegetable fried chips (yes, potatoes are a vegetable) may sound more healthful, but are not. So, think twice before you polish off a bag of "vegetable" chips, or specialty corn chips, like "organic blue corn". Try some fresh vegetable sticks, sprinkled with a little bit of sea salt (intense flavor allows you to use less). Stick with single serve 100 calorie bags of popcorn. And don't be fooled by non-fat pretzels; fat free doesn't mean calorie free, and the calories add up quickly with little nutrient content, so pay special attention to portion size.

We all spend so much time worrying about calories - and most of that is focused on solid foods. We often ignore calories we consume in liquids every day. That's a must-do for long term weight control. Multiple research studies point out the connection between liquids calories and weight gain, the most recent one just out from the American Journal of Clinical Nutrition. So, what's the story?

Humans do NOT perceive the calories in liquids very well, compared to solid food. There are two ways this sabotages weight management. If you drank a smoothie containing 400 calories, you'd feel less full than if you ate a turkey sandwich with the same calories. Another way to think about is if you drank a glass of orange juice, for 150 calories along with your turkey sandwich, you wouldn't feel as if you'd consumed extra calories, So, those extra 150 calories are "invisible" and added on. A glass of juice with your sandwich every day translates into 10 pounds in a year

There's a lot of hidden sugar in all kinds of liquids that don't taste especially sweet. Plus, we've grown accustomed to preferring a super sweet taste. Whether it's a calorie-laden liquid with sugar, high fructose corn syrup, honey, brown sugar - it's all the same at 15 calories per teaspoon. A 12 ounce can of soda, with 150 calories contains 10 teaspoons of sugar and no nutritional value. More "invisible" calories. Plus, low-calorie sweeteners can drop the calories to close to zero, but the sweetness level is reinforced.

We DO have a hard-wired preference for a sweet taste, which is related to eating survival in cave-woman times, when we foraged for food. Taste buds (receptors) on the tongue perceive a sweet taste as pleasant. Mother Nature is pretty smart - and puts sugar in fruits (fructose, or fruit sugar), that make our taste buds tingle. Fruit is mostly water, so that's the main source of "liquid calories" in nature.

Can bone loss be prevented? Most of us think about thinning bones as a natural part of mid-life that can't be prevented. While it's true that there are a few contributors to bone strength that are out of our control--like our family history and declining estrogen levels--there are multiple lifestyle activities we can incorporate into our daily lives to keep our bones strong. It's never to early, or too late!

The three pillars of lifestyle that support healthy and strong bones are:

1. Calcium intake
2. Vitamin D intake
3. Weight-bearing physical activity

Watch the segment from TODAY

Most adults need 1000 mg of calcium every day (post-menopausal women need about 1200 - 1500 mg daily). It's best to get calcium from food, and while dairy products are the most concentrated form of calcium, dark green vegetables, and some nuts and seeds can contribute dietary calcium. If you don't consume dairy products, you'll have to work harder to maintain adequate calcium intake.

Where is calcium found in the diet?

Dairy foods, including milk, yogurt, and hard cheeses contain about 300-400 mg calcium per serving. Fat free, low fat, or full fat products all have the same amount of calcium. Cottage cheese is not calcium-rich and joins the "calcium-fortified" food category.

Broccoli has about 180 calories per cup, while 2 cups of arugula have 250 mg. Nuts and seeds have 50-100 mg per ounce, while 1 cup of dried figs contains 300 mg of calcium. If you're a lover of bony fish--like sardines, and canned salmon--you'll get nearly a glass of milk's worth of calcium in a 3 ounce serving.

Calcium fortified foods--those that don't normally contain calcium, but to which some is added--include orange juice, cottage cheese, cereals, soy milk and brown rice.

The Connection Between Vitamin D and Bone Health

While Vitamin D is linked to good health in many ways, when it comes to bone health, its main role is to enhance the absorption of calcium into the digestive tract. Most foods are very low in Vitamin D, which is not a surprise, once you know that it can be synthesized in the skin, when exposed to sunlight (without sunscreen). Just 10-15 minutes a day provides enough vitamin D to meet daily requirements. While 400 IU is still the official requirements, mid-life women and older are recommended to consume 800 IU daily. But with sunscreen and increased time spent indoors we often need supplements. Dairy products are vitamin D fortified--providing a real "double duty" food. Fatty fish like salmon and mackerel are also Vitamin D rich. Smaller amounts are found in mushrooms, shrimp, and eggs. A daily multiple vitamin pill is fortified with 400 IU of vitamin D, as is almost all types of calcium supplements.