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Carbohydrates, Sugars &
Fibers
Carbohydrates,
Sugars & Fibers
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Carbohydrates, Sugars &
Fibers
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If bread
is the staff of life, carbohydrates are the
stuff of a healthy lifestyle.
Carbohydrate-rich foods - breads, cereals,
pasta, rice and potatoes - are the very
foundation of good nutrition and the Food
Guide Pyramid.
Carbohydrate-Rich Foods...
- Give you energy - They
have starches and sugar!
- Can aid in proper
digestion - Go for fiber-rich food choices
each day!
- Provide many vitamins
and minerals, especially vitamin A,
several B-vitamins (including folic acid),
vitamin C, iron and potassium - Your body
can't live without them!
- Help you manage the
amount of fat and calories in your overall
diet because they tend to be low in fat,
saturated fat and cholesterol - Everyone's
interested in that!
| Carbohydrates are... |
They're found in... |
| Starches (complex
carbohydrates) |
Cereal, potatoes,
pasta, macaroni, rice, bread |
| Dietary Fiber |
Whole grain cereals
and breads, dried beans and peas, fruits
and vegetables |
| Sugars (simple
carbohydrates) |
Fruit juices, fruits,
milk, sweetened cereals and baked goods,
jam and syrup |
Building a Carbohydrate-Rich
Diet
Choose foods every day
from the bottom half of the Food Guide
Pyramid:
- 6 to 11 servings from
the Grains Group
- At least 5 servings
from the Vegetable and Fruit Groups
It's easy to build a
carbohydrate-rich diet when you select a
variety of foods for breakfast, lunch,
dinner and snack.
| Grains Group |
Choose 6 to 11
servings |
| 1 bagel |
is equal to 2
servings |
| 4 whole grain
crackers |
are equal to 1
serving |
| 1 cup spaghetti |
is equal to 2
servings |
| 3/4 cup bran flake
cereal |
is equal to 1 serving |
| Total |
6 servings |
| Vegetable and Fruit
Groups |
Choose at least 5
servings |
| 3/4 cup fruit juice |
is equal to 1 serving |
| 1 cup tossed salad |
is equal to 1 serving |
| 1 cup vegetable soup
with beans |
is equal to 2
servings |
| 1 apple |
is equal to 1 serving |
| Total |
5 servings |
Round out your diet with
carbohydrate-rich foods from other sections
of the Food Guide Pyramid.
- Milk, Yogurt & Cheese
Group provides carbohydrates with
much-needed calcium.
- Protein Group provides
carbohydrates from dry beans and peas like
lentils, black beans, kidney beans and
chick peas which are high in dietary fiber
and a hard-to-get nutrient, iron.
- Tip of the Pyramid
provides simple carbohydrates from sugar,
honey and other simple carbohydrate
sweeteners which help foods taste good and
provide energy.
Questions & Answers about
Sugar
Q: When is the best
time to consume carbohydrates when working
out?
A: Both before and after a vigorous
work-out. A diet consistently rich in
carbohydrates helps ensure that enough fuel
can be supplied to working muscles. But it
is just as important to consume
carbohydrates after a heavy work-out. One
great way to replenish both carbohydrates
and fluids is to drink a
carbohydrate-containing beverage such as
CAPRI SUN with a meal or a snack.
Q: Aren't sugars
linked to health conditions such as
hyperactivity, diabetes and heart disease?
A: The good news is that many years of
research have shown that sugars alone do not
result in any of these conditions.
Q: Don't sugars cause
tooth decay?
A: Although sugars and starches can play a
role in tooth decay, good dental hygiene is
the best way to help prevent cavities. Brush
with a fluoride toothpaste and floss
regularly after meals and snacks.
Learn About Label Terms for
Sugars and Dietary Fiber
Here's what food product
labels tell you about sugar and fiber:
| Sugar Free |
Less than 0.5 grams
sugar per serving. |
| No Added Sugar |
No sugars (or any
other sugar-containing ingredients) are
added during processing or packaging.
The product might not be reduced
calorie, low calorie or sugar free;
check the label. |
| Good
Source/Provides/Contains Fiber |
At least 10% of the
daily value for fiber per serving (at
least 2.5 grams but less than 5 grams of
fiber). |
| High/Rich/Excellent
Source of Fiber |
20% or more of the
daily value for fiber per serving (5
grams or more of fiber). |
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