Most health professionals recommend getting 50% to 60% of your total calories from carbohydrates. This works out to about 200 to 300 g a day.
The recommended fibre intake is 25 g a day, however most Canadians are only getting 14 g of fibre a day.
Individuals with diabetes, hypoglycemia, high triglycerides or other health problems may benefit from lower carbohydrate intakes. Consult with your doctor or dietitian to determine your individual needs.
Good tips for eating carbohydrates
• When buying bread, ensure that the label lists "whole wheat" or "cracked wheat" as the first ingredient.
• Choose whole grain versions of breads, rice and pastas over plain white varieties.
• Choose bran or whole grain cereals with at least 2.5 g fibre and no more than 3 g fat in each serving.
• When cooking, add legumes to soups, casseroles and salads. • Stir fresh fruit into yogourt.
• Substitute at least 25% of the white flour in baking with whole wheat flour, oat bran or wheat bran.
• Eat at least 5 servings of fruit and vegetables every day - and remember to eat the skin on apples, pears and potatoes.
Dietary sources: Source: USDA National Nutrient Database
| Food Item | Serving Size | Total Fibre (g) | Total Sugar (g) |
| Apple or orange | 1 medium | 3 | 14 |
| Blueberries | 1/2 cup | 2 | 7 |
| Dates, dried or prunes | 5 | 3 | 26 |
| Pear | 1 medium | 4 | 15 |
| Raspberries | 1/2 cup | 4 | 3 |
| Broccoli, cooked | 1/2 cup | 2.5 | 1 |
| Carrot, raw | 1 medium | 2 | 3 |
| Celery, raw | 1 stalk | 0.5 | 0.5 |
| Green peas, cooked | 1/2 cup | 4.5 | 5 |
| Kidney beans, cooked | 1/2 cup | 6.5 | 0.3 |
| Bread, white | 1 slice | 0.5 | 1 |
| Bread, whole wheat | 1 slice | 2 | 1.5 |
| Rice, white, cooked | 1/2 cup | 0.5 | 0 |
| Rice, brown, cooked | 1/2 cup | 2 | 0.5 |
| Oatmeal, cooked | 1/2 cup | 2 | 0.3 |
| Licorice stick | 1 stick | 0 | 28 |
| Hard candy | 3 pieces | 0 | 10 |
| Orange juice | 1/2 cup | 0.2 | 10 |
| Apple juice | 1/2 cup | 0 | 13 |
Sources: Health Canada: Nutrition Labelling Canada Food Inspection Agency: Health Related Claims USDA Nutrient Data Laboratory
