Carbohydrates
Carbohydrates are an important source of energy. A normal diet,
where approximately half (45-55%) of the daily calories come from
carbohydrates, provides enough for most moderately active people. For example,
a person weighing 70 kg needs about 210-350 g carbohydrates per day, preferably
coming from complex carbohydrates which contain fibre
including whole grains, fruits and vegetables.
The following examples each give 30 g carbohydrate:
·
Bowl of oats (45 g)
·
2 slices of bread
·
4 crispbreads
·
½ serving of pasta or rice (~40 g uncooked)
·
1 large banana (~145 g)
·
3 servings (3 x 80 g) of high-carb vegetables like lentils, peas,
sweetcorn, carrots
·
1 large potato (~150 g)
·
Fruit smoothie (250 ml)
·
(or Sports drinks (500 ml): see fluid section for more details)
Very active people, who perform high intensity exercise regularly (e.g. 2-3 hours intense exercise per day, 5-6 times per week), will need to consume extra energy and increase carbohydrate intake to 55-65% of total daily calories. This can come from carbohydrate rich foods that are low in fibre such as white bread and non-wholegrain cereal products or fruit juices and smoothies as well as sportsdrinks. The exact amount needed increases with the amount and the intensity of exercise.
