Carbohydrates are a large part of any healthy diet. They provide energy for long-lasting activity and come packaged with vitamins, dietary fiber and minerals when consumed in their healthiest forms. Carbs form the largest food type in terms of daily calorie consumption, compared to protein and fat. Any dietary plan needs to take into account the large part carbs play in the number of calories consumed and the role carbs play in daily bodily function.
Carbohydrates' Major Role
A healthy diet should contain about half the total daily calorie intake as carbohydrates. The Mayo Clinic notes that about 45 to 65 percent of the total daily calories consumed in any diet should be in the form of carbs. That means that for a 2,200 calories-per-day diet, carbs would account for 248 to 358 grams or 990 to 1,430 calories. In comparison, protein should be about 10 to 30 percent of total calories and fat should be about 25 to 35 percent of the total calories. Those figures translate to 55 to 165 grams of protein in a 2,200 calories-per-day diet and 61 to 86 grams of fat.
Healthy Carbohydrate Sources
Healthy sources for carbohydrates are whole-grain breads and cereals. MyPyramid.gov states that whole-grain foods contain all the nutrition of the entire grain kernel as well as the dietary fiber needed for proper digestion. Carbs are also found in processed grains, cereals, snacks and white bread, but without needed fiber, iron and B-complex vitamins found in whole-grain foods. Even if the white bread or processed cereal has been enriched with iron and B vitamins, there will be much less dietary fiber than that found in whole grains.
Long-term Energy
Carbohydrates are the body's main source of energy, both short- and long-term. Complex carbohydrates take longer to break down than simple carbohydrates and therefore tend to supply energy over a longer time. The Mayo Clinic notes that complex carbs from legumes, grains, and starchy veggies, such as potatoes, peas and corn, tend to give the longest-lasting energy. Simpler carbs come from fruit and milk, which break down fast for quick, short bursts of energy.
The 100-percent Rule
To make sure of getting the healthiest form of carbohydrates, look for 100 percent on the label. MyPyramid.gov advises that when purchasing whole-grain foods, 100 percent whole grain ensures that all the grain kernel, nutrition and fiber for digestion will be included. Likewise, when buying fruit or vegetable juice, finding 100 percent juice on the label will show that no sugars or sodium have been added, which would lessen the nutritional value of the juice and make it less healthy.
Stock Healthy Carbs
Make sure the carbohydrate choices you have on hand are healthy; that way, when hunger hits, healthy carb choices are readily available. The Mayo Clinic recommends starting your grocery shopping in the fresh produce aisle; you'll find plenty of fruits and veggies there for munchies, such as carrot sticks, apples, bananas and other carbohydrate-rich food sources. Carbs can also be found in snacks made with refined sugar and added sodium, but these tend to be empty calories with little or no health value.
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