What are carbohydrates?

Carbohydrates are the main energy source for our body.

  • During digestion they get broken down to glucose to provide energy for the cells of our body.

 

 Carbohydrates can be:

Complex  derived from plant sources and contain starch

OR

Simple  sugar, jam, honey

 

 

Which carbohydrates should I eat more of?

 

On a daily basis include foods containing vitamins and minerals which are also high in fibre including:

  • wholegrain bread, cereals/oats, pasta, rice
  • fruits
  • vegetables
  • legumes

Also include:

  • low fat dairy

 

Try to limit the simple or refined carbohydrates in the form:

  • sugar
  • lollies
  • cakes
  • biscuits
  • white bread/pasta/rice

 

Distributing carbohydrates to stabilise blood glucose (sugar) levels

  1. Eat regular meals  aim for 3 main meals and 2 snacks/day
  2. Eat every 2-3 hours
  3. At main meals: aim for 2 serves carbohydrate
  4. At snacks: aim for 1 serve carbohydrate

 

 

Carbohydrate Source Serve size ~15g carbohydrate
Breads and Cereals

  • Cereals
  • Muesli
  • Weetbix
  • Cooked porridge with milk
  • Cooked porridge with water
  • Bread & raisin toast
  • Crumpet
  • English Muffin
  • Pita bread
  • Naan/Chapatti
  • Corn/rice thins, Vitaweat, Cruskits
  • Ryvita
  • Rice/Water crackers
  • Pasta/noodles/barley (cooked)
  • Lasagne (cooked)
  • Rice/couscous/Quinoa (cooked)
  • Risotto (cooked)  Arborio rice
½ cup or 1/3 cup with fruit

1/3 (plain) to ¼ (with fruit) cup

1.5 biscuits

2/3 cup

¾ cup

1 slice or ½ bread roll and bagel

1 round

½ muffin

½ (10cm diameter), ¼ (20cm diameter)

1 (10cm diameter)

4 biscuits

2 biscuits

10/7 crackers

½ cup

4 layers pasta (5cmx5cm)

1/3 cup

½ cup

Vegetables
  • Corn
  • Potato (white and sweet potato) cooked
  • Potato Salad
  • Mashed Potato
  • Legumes (lentils, chick peas baked beans) cooked
½ a corn cob OR ½ cup corn kernels1 small (5cm diameter)

 

½ cup

½ cup

½ cup

Fruit
  • Apple, Pear, Orange
  • Banana
  • Blueberries
  • Raspberries
  • Strawberries
  • Grapes
  • Plum/Apricot
  • Fruit Salad
  • Mango
  • Pineapple rings
  • Tinned fruit (natural Juice)
  • Sultanas
  • Dates/prunes
  • Figs
  • Orange juice (no added sugar)
  • Apple juice (no added sugar)

 

1 medium1 small

1 cup

2 cups

2x250g punnets

2/3 cup

3 small

¾ cup

½ medium

2 rings

¾ cup

2 tablespoons

4 whole

2 whole

200ml

150ml

Dairy
  • Milk
  • Plain Yoghurt
  • Diet Yoghurt
  • Fruit Yoghurt
  • Fruche
  • Custard
250-300ml200g

200g

100g

100g

½ cup

Snacks – sweet
  • Muesli Bar
  • Plain Sweet Biscuits
  • Fruit Filled
  • Chocolate
  • Brownie (5cmx5cm, 2cm thick)
  • Chocolate/Mud cake with icing

 

1 bar 30g2 biscuits

2½ biscuits

25g

½ brownie

1 slice (1cm wedge)

Snacks“ savoury
  • Potato chips/corn chip
  • Flavoured biscuits – e.g. Shapes
  • Popcorn – unbuttered
  • Sausage Roll
  • Meat pie/pastie (175g)
  • Quiche (175g)
30g12 biscuits

4 cups (25g)

½ medium

1/3

½ quiche

Spreads
  • Honey
  • Jam (all types)
3 teaspoons3 teaspoons