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
- 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 1.5 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 | |
|
½ a corn cob OR ½ cup corn kernels1 small (5cm diameter)
½ cup ½ cup ½ cup |
| Fruit | |
|
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 | |
|
250-300ml200g
200g 100g 100g ½ cup |
| Snacks – sweet | |
|
1 bar 30g2 biscuits
2½ biscuits 25g ½ brownie 1 slice (1cm wedge) |
| Snacks“ savoury | |
|
30g12 biscuits
4 cups (25g) ½ medium 1/3 ½ quiche |
| Spreads | |
|
3 teaspoons3 teaspoons |