Composition of carbohydrate intake

The composition of the intake of carbohydrates is an important part of a healthy diet. These nutrients provide energy, fiber, vitamins, minerals, protein and water. Carbohydrates found in cereal seeds, fruits, vegetables and milk. A healthy diet should also contain 2000 calories of carbohydrates in it, and provides more than 50% of total calories. While low-calorie diet to lose weight should still have about 40% of total calories from carbohydrates.

Here the composition of carbohydrate intake:

TABLE CARBOHYDRATES INTAKE

Total calories in diet	Daily calories	% calories from carbohydrate
1200 cal	120 gr	40%
1500 cal	170 gr	45%
2000 cal	250 gr	50%
2500 cal	345 gr	55%
3000 cal	450 gr	60%

WHO recommends that 55-75% of total energy consumption comes from complex carbohydrates and at most only 10% comes from simple sugars. For fiber, the American Cancer Society recommends eating 20-30 grams of fiber a day. In Indonesia at the moment there are no worries if sustained lack of food fiber diet that is the staple food (rice), beans, vegetables and fruits in sufficient quantities.

That's just my explanation about the composition of carbohydrate intake.

Tag: carbohydrate, diet, weight loss, composition of carbohydrate intake