Carbohydrate Rich Foods

• Give you energy - They have starches and sugar! 
• Can aid in proper digestion - Go for fibre-rich food choices each day! 
• Provide many vitamins and minerals, especially vitamin A, several B vitamins (including folic acid), vitamin C, iron and potassium. 
• Help you manage the amount of fat and kilojoules in your overall diet because they tend to be low in fat, saturated fat and cholesterol.

Carbohydrates are...	They're found in...
Starches (complex carbohydrates)	Cereal, potatoes, pasta, macaroni, rice, bread.
Dietary Fibre	Whole grain cereals and breads, dried beans and peas, fruits and vegetables.
Sugars (simple carbohydrates)	Fruit juices, fruits, milk (very little), sweetened cereals and baked goods, jam and syrup.  Limit sugary soft drinks, cordials and juice drinks.  Limit lollies, sweet biscuits, cakes and pastries.

Building A Carbohydrate-Rich Diet

Choose foods every day from the larger sections of The Australian Guide to Healthy Eating, e.g. breads, cereals, rice, pasta, noodles, vegetables and legumes.

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 complex 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.

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 = Sugars and starches, in the mouth, play a role in tooth decay, however, good dental hygiene can assist in preventing cavities.  Brush with a fluoride toothpaste and floss regularly after meals and snacks.

Learn About Label Terms For Sugars And Dietary Fibre

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

Sugar Free	Less than 0.2g per 100g food.
No Added Sugar	No sugars (or any other sugar-containing ingredients) are added during processing or packaging.
Source of Fibre	Not less than 1.5g dietary fibre per serve of the food.
High Fibre	Not less than 3g dietary fibre per serve of the food.
Very High / Excellent	Not less than 6g dietary fibre per serve of the food.

Reference:

Code of Practice on Nutrient claims in Food Labels and Advertisements, Food Standards, Australia