Nutrition 101: Carbohydrates

Carbohydrates are your body’s main source of quick energy, and they fuel exercise. They come as starches, sugars and fibre:

• Starches: bread, rice, pasta, potatoes, oats and cereals
• Sugars: fruit, milk, honey, and the sugar added to foods and drinks
• Fibre: wholegrains, beans, fruit and vegetables. It’s good for digestion, and very filling.

When eating enough is hard, carbohydrates are often the easiest calories to add: a bigger portion of rice or pasta, a bowl of granola, a glass of juice or a smoothie.

Surplus gives carbohydrates whatever’s left of your calories after protein and fat, so they’re usually the biggest of your three targets.