Carbohydrates

Servings of Macro nutrient Carbohydrate:

Start by understanding that carbohydrates are the body’s main source of energy. Our brain requires carbohydrates, specifically glucose. Neurons cannot burn fat.Therefore, any diet that tells you to do away with carbohydrates will lead to dizziness, mood swings and headaches.

The minimum recommended daily amount (RDA) of carbohydrates for adults is 135 grams, (about 7 portions). This keeps you alive but isn’t necessarily ideal for peak health or an active lifestyle.

It is recommended to get 45-65% of your total daily calories from energy-providing carbohydrates.

   =45% of 1800=810 calories/4=202 g of carbohydrates

On the higher side=65%

                                                                =65% of 1800=1170 calories/4=292 g of carbohydrates

 

For a man on a 2000 Calorie diet the plan should be:

On the lower side=45%

                                                              =45% of 2000=900 calories/4=225 g of carbohydrates

On the higher side=65%

                                                                =65% of 2000=1300 calories/4=325 g of carbohydrates

 People with diabetes should not eat more than 200 grams (10 portions) of carbohydrates per day, while pregnant women need at least 175 grams(9 portions).

 Foods high in carbohydrates include bread, pasta, beans, potatoes, rice, and cereals.Carbohydrates are either good carbohydrates (low Glycemic Index) or bad carbohydrates (High Glycemic Index).

1g carbohydrate=4 calories.

According to the Dietary Guidelines for Americans 2010, women generally need 1,600 to 2,400 calories per day to maintain a healthy body weight, while men usually need 2,000 to 3,000 calories each day.

Therefore, for a woman on a daily calorie intake of 1800 calories, her carbohydrate content should be

On the lower side=45%