Importance: Carbohydrates provide energy and heat. If carbohydrate is eaten in excess or is not consumed properly by the exercise then it the excess is converted into fat and stored in the body. Carbohydrates may be changed into amino-acids. Whenever there is an adequate supply of carbohydrates in diet, protein doesn’t need to be used to provide energy and heat. Carbohydrates are more suitable for the production of energy in body than proteins and fats because carbohydrates molecules contain relatively more oxygen than the others. That’s why athletes, laborers doing heavy work, and mountaineers should take high carbohydrate diet. Carbohydrates are stored in the body as glycogen and are used for the production of energy whenever required.

Food sources: The daily intake of carbohydrates has no set limit, but according to the government the daily intake should be fifty percent of the daily calories consumed per day, should come from carbohydrates such as grains, vegetables, and fruits. Rich sources of carbohydrates are sugar, jam, cereals, bread, biscuits, potatoes, fruits and vegetables.

Having a healthy body is essential but having stored glucose in the muscles insuring the ability of endurance. This is particularly important for athletes and people with high physical occupations.

Foods preparing meals remember some important foods for carbohydrates; breakfast could consist of a bowl of whole-grain cereal, a slice of toast, grapefruit or a six-ounce glass of orange juice, one bowl of cooked whole-grain cereal, one-fourth cup raisins. For lunch you could try two slices whole-grain bread, one large bowl of salad with lettuce, green pepper, cucumber and tomato, and one apple or a three bean salad consisting of chickpeas, red kidney beans and string beans, one-half cup rice and a banana.

Dinner could be a baked potato, one-half cup broccoli; one-half cup carrots, one peach and two oatmeal cookies. These are suggestions that will allow you to consume a healthy amount of carbohydrates and make the body healthier.