Macronutrients

 

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.