Many foods our children eat contain simple or complex carbohydrates. The body transforms all carbohydrates into simple sugars, which are absorbed into the bloodstream and become the primary source of energy for a child's body. Children ages 2 years and older need a healthy, balanced diet in which complex carbohydrates derived from nutritious foods make up 50 to 60 percent of the calories they consume. Foods containing simple carbohydrates in the form of added, refined sugar, few nutrients and can cause cavities in children's developing teeth.
Dairy Foods
Milk products contain simple sugars and are a nutritious mainstay of many children's meals. The body easily breaks down the carbohydrates in milk, causing blood sugar levels to rise quickly, and eating too many foods that trigger a rapid rise in blood sugar may increase your risk of developing health problems. Simple carbohydrates that occur naturally in foods are not unhealthy, but try not to add refined sugar to them. You can give your child low-fat dairy products, such as milk in cereal, plain unsweetened yogurt mixed with fruit, naturally sweetened smoothies or a thermos of milk with a school lunch. These foods provide a variety of nutrients, including carbohydrates, calcium and other minerals and vitamins that will help them grow.
Grains
Complex carbohydrates, also known starches, include grain products, such as bread, pasta, cereals, crackers and rice. Some complex carbohydrate foods are healthier than others. Instead of refined grains, such as white rice and white flour, which during processing lose most of their nutrients and fiber, give your children unrefined grains that retain their vitamins, minerals and fiber. Fiber helps your child's digestive system work properly and will help them feel full and less likely to overeat. When you are shopping for sandwich bread, breakfast cereal, snacks, pasta or rice, choose foods that list whole grain ingredients first on the nutrition label. You can teach your older children to read labels too, so they are aware that the foods to select are those that list brown or wild rice, whole wheat, oatmeal, whole oats, graham flour, whole rye, whole-grain corn or bulgur. Bread that is darker brown does not mean it is whole grain, and foods labeled multi-grain, stone-ground, cracked wheat, seven-grain or bran are not necessarily whole-grain products. Whole-grain snack foods, such as whole-grain tortillas, toast, baked chips, pretzels, cereals or unsalted, unbuttered popcorn are excellent choices that will provide your child with energy and wholesome nutrients.
Fruit
Fresh fruits contain simple carbohydrates, but, unlike refined sugars and flour, they also have vitamins, minerals and fiber. When your child wants something sweet, offer fresh fruit, a naturally sweet snack that contains carbohydrates, fiber and other essential nutrients. Serve a colorful fruit salad of seasonal fresh fruits for a healthy lunch, dinner or snack your child may enjoy. Instead of giving your child presweetened yogurt, mix fresh fruit into plain non-fat yogurt. Add fruit to hot or cold cereals, try leaving a bowl of apples, bananas, tangerines and other easy to eat fruits for your child.
Vegetables
Starch and dietary fiber, which are the two kinds of complex carbohydrates, are found in vegetables, such as potatoes and corn. Legumes, including beans, peas and lentils, are rich in carbohydrates, fiber and protein as well as vitamins and minerals and you can include them in soups, stews and salads for your child's lunch or dinner. Raw vegetables make healthy snacks that contain carbohydrates, fiber and other nutrients. Keep a container of pre-washed and sliced carrots, cucumbers, bell peppers or celery your refrigerator, where your child can reach them when an urge to snack strikes.
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