Composition of carbohydrate intake

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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:


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

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.