Carbohydrates

What:

Carbohydrates are the major source of energy your body needs to learn, grow, and play!  Your body breaks down these nutrients to form sugar.  There are two types of carbohydrates: simple sugars, and complex carbohydrates called starches.  Of these, some are naturally ocurring, and some are refined. Refined carbohydrates have been processed, so some of the nutrients and minerals are missing.   

Why:

As a kid, your brain will use between 20-50% of your body's energy each day.  So you definitely need carbohydrates to help learn! But carbohydrates can also boost your energy level for a baseball game or after school during play practice.  Natural carbohydrates are the best source of energy because they release their sugar slowly. That means 100% pure juice or whole wheat toast will keep you batting RBIs well into the 9th inning! Refined carbohydrates release their sugars all at once -- leaving you feeling tired by just the 3rd inning.  You've probably noticed this after eating a lot of Halloween candy -- first a sugar rush and then a sugar low!

How:

The majority of your diet should come from carbohydrates.  Choose some carbohydrates in each meal and for energy-boosting snacks. When possible, choose natural sugars and complex starches instead of refined ones. Limit sugars like candy.

Nutritious Sources of Carbohydrates include:

~Whole fruits and juices like oranges, strawberries, and pineapple
~Natural starches like whole-grain cereal, whole-wheat bread, potatoes, and brown rice.

Less Nutritious Sources of Carbohydrates include:
~Refined sugars like cake, cookies, and soda ~Refined starches like white bread, white rice, and white pasta.