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
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
- low fat dairy
Try to limit the simple or refined carbohydrates in the form:
- white bread/pasta/rice
Distributing carbohydrates to stabilise blood glucose (sugar) levels
- Eat regular meals aim for 3 main meals and 2 snacks/day
- Eat every 2-3 hours
- At main meals: aim for 2 serves carbohydrate
- At snacks: aim for 1 serve carbohydrate
|Carbohydrate Source||Serve size ~15g carbohydrate|
|Breads and Cereals
||½ cup or 1/3 cup with fruit
1/3 (plain) to ¼ (with fruit) cup
1 slice or ½ bread roll and bagel
½ (10cm diameter), ¼ (20cm diameter)
1 (10cm diameter)
4 layers pasta (5cmx5cm)
||½ a corn cob OR ½ cup corn kernels1 small (5cm diameter)
|1 medium1 small
|Snacks – sweet|
|1 bar 30g2 biscuits
1 slice (1cm wedge)
4 cups (25g)
||3 teaspoons3 teaspoons|