Carbohydrate

Defined

Main energy source of fuel for the muscles and the brain

Facilitates the use of protein by the body.

Guidelines

• 60% of daily caloric intake should come from carbohydrates
• 65%-70% for endurance athletes

Types

• Simple- recommended intake is 5%-10% of caloric intake. Typically do not add nutritional value to a persons diet. Examples: fruit, fruit juice, soft drinks, cookies, cakes and desserts.
• Complex - recommended intake is 50-55% of caloric intake. They tend to be high in starch, good source of dietary fiber and are broken down into simple sugars that are released in to the blood stream to be utilized in the body as energy. This is a slow process which will allow release of insulin gradually. Examples: dried beans, breads, cereal, crackers, grains, legumes, pasta, potatoes, rice and vegetables.

Recommendations

• Breads
• Vegetables:
• Fruits : 2-4 servings

Click on www.mypyramid.gov to view proper nutrition guidelines based on your personal needs.