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Carbohydrates, Sugars & Fibers

If bread is the staff of life, carbohydrates are the stuff of a healthy lifestyle. Carbohydrate-rich foods - breads, cereals, pasta, rice and potatoes - are the very foundation of good nutrition and the Food Pyramid.

Carbohydrate-Rich Foods...

Give you energy - They have starches and sugar!
Can aid in proper digestion - Go for fiber-rich food choices each day!
Provide many vitamins and minerals, especially vitamin A, several B-vitamins (including folic acid), vitamin C, iron and potassium - Your body can't live without them!
Help you manage the amount of fat and calories in your overall diet because they tend to be low in fat, saturated fat and cholesterol - Everyone's interested in that!

Carbohydrates are...	They're found in...
Whole Grains	Brown rice, oatmeal, whole grain breads and crackers, whole grain ready-to-eat cereals like bran and shredded wheat
Starches (complex carbohydrates)	Cereal, potatoes, pasta, macaroni, rice, bread
Dietary Fiber	Whole grain cereals and breads, dried beans and peas, fruits and vegetables
Sugars (simple carbohydrates)	Fruit juices, fruits, sweetened cereals and baked goods, jam and syrup

Building a Carbohydrate-Rich Diet

Choose foods every day from the grain, fruit and vegetable groups. Make 1/2 your grains, whole grain foods.

6 ounces from the Grains Group
At least 2.5 cups Vegetables Group and 2 cups Fruits Group

It's easy to build a carbohydrate-rich diet when you select a variety of foods for breakfast, lunch, dinner and snack.

Grains Group	Choose 4 to 10 oz/day
1 small bagel	is equal to 2 oz
4 whole grain crackers	are equal to 1 oz
1 cup whole wheat pasta	is equal to 2 oz
1 oz ready-to-eat cereal	is equal to 1 oz

Vegetable and Fruit Groups	Choose at least 3-7 cups/day
1/2 cup orange juice	is equal to 1/2 cup
1 cup mixed greens salad	is equal to 1/2 cup
1 cup cooked vegetables	is equal to 1 cup
1 apple	is equal to 1 cup
1/2 cup strawberries	is equal to 1/2 cup

Questions & Answers about Sugar

Q = When is the best time to consume carbohydrates when working out?
A = Both before and after a vigorous work-out. A diet consistently rich in carbohydrates helps ensure that enough fuel can be supplied to working muscles. But it is just as important to consume carbohydrates after a heavy work-out. One great way to replenish both carbohydrates and fluids is to drink a carbohydrate-containing beverage such as CAPRI SUN with a meal or a snack.

Q = Aren't sugars linked to health conditions such as hyperactivity, diabetes and heart disease?
A = The good news is that many years of research have shown that sugars alone do not result in any of these conditions.

Q = Don't sugars cause tooth decay?
A = Although sugars and starches can play a role in tooth decay, good dental hygiene is the best way to help prevent cavities. Brush with a fluoride toothpaste and floss regularly after meals and snacks.

Learn About Label Terms for Sugars and Dietary Fiber

Here's what food product labels tell you about sugar and fiber:

Good Source/Provides/Contains Fiber	At least 10% of the daily value for fiber per serving (at least 2.5 grams but less than 5 grams of fiber).
High/Rich/Excellent Source of Fiber	20% or more of the daily value for fiber per serving (5 grams or more of fiber).
Sugar Free	Less than 0.5 grams sugar per serving.
No Added Sugar	No sugars (or any other sugar-containing ingredients) are added during processing or packaging. The product might not be reduced calorie, low calorie or sugar free; check the label.