carbohydrates

• composition

  1. carbon
  2. hydrogen
  3. oxygen
• elements


  the composition in carbs form together to create simple sugars, linking together to create long chains of starch
• sources: sugar


  -table sugar -jam

  -honey -soft drinks

  -cakes -ketchup

  -biscuits -fruit

  -sweets
• sources: fibre


  -whole cereals

  -wholemeal bread

  -fruit and veg (with the skin)
• sources: starch


  -cereals (e.g. wheat and rice)

  -bread

  -pasta

  -flour

  -potatoes
• functions of carbs


  -supplies bodies heat and energy

  -excess is stored as adipose tissue for insulation

  -fibre is needed for digestion
• sugar


  sugary foods are high empty calorie foods, they provide calories but little nutrients
• reducing sugar intake


  -replace sugary snacks with nuts and fruit

  -avoid sugary drinks

  -avoid sweets, cakes, and biscuits

  -use artificial sweeteners
• increasing fibre


  -avoid refined carbohydrate food

  -eat plenty of raw fruit and veg

  -eat nuts and dried fruits
• reference intake of fibre

  25-35g per day