Carbohydrates - Sport Wellington

Carbohydrates
What are carbohydrates?
Why are carbohydrates important?
Carbohydrates are a nutrient found in food, along with fat and
protein.
Carbohydrates are essential for good health. They provide the
main source of energy for the body— glucose is the only fuel your
brain can use!
Polysaccharides (or ‘complex carbohydrates’) naturally occur in
foods like vegetables, pasta, bread, cereals and rice.
Carbohydrates include sugars (or ‘simple carbohydrates’) and
are naturally found in fruit, honey and dairy products.
Foods that contain carbohydrates, such as fruit and vegetables,
also contain a number of important vitamins, minerals,
antioxidants and fibre.
The word ‘sugar’ usually refers to table sugar. There are many
other types of sugar, e.g. glucose, fruit purees, molasses, brown
sugars, dextrose, etc. You might have seen these on food labels.
Diets that restrict carbohydrates are not recommended for good
health and are not sustainable long-term. It is the type and
amount of carbohydrates that are important, rather than labelling
all carbohydrates as bad.
What carbohydrates should I choose?
What carbohydrates should I limit?

Eat at least 5 servings of fruit and vegetables each day.

At least 6 servings of breads and cereals each day, preferably:
 Whole grain bread
 Wholegrain pasta
 Brown rice
 Rolled oats or wheat biscuits

At least 2 servings of milk and milk products every day,
preferably low-fat options.
For weight loss, rather than eliminating carbohydrates,
reduce portion sizes of carbohydrate containing foods,
include whole grains and include more vegetables.


Avoid high-sugar and high-fat food and drinks, such as:
 Lollies
 Soft drinks
 Cakes
 Biscuits
 Sweetened breakfast cereals

Fruit juices and store bought fruit smoothies are high in sugar,
even the ones that are labelled as “pure fruit juice”. Limit your
intake of these.
It is important to eat from a variety of food sources each day. Eat plenty of fruits and vegetables. Eat plenty
of breads and cereals, preferably wholegrain. Have milk and milk products, preferably low fat.
Include meat, poultry, seafood, eggs or alternatives.
Balance your lifestyle with physical activity and view movement as an opportunity,
not an inconvenience.

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