Carbohydrate Confusion! A Blog from our Registered Dietitian
By Diane Welland MS, RD
Lately, it seems like every time you turn around a different “expert” is telling you how to feed your family. One day you are told to cut out sugars in your diet and add more fats, the next you are advised to stop eating carbohydrates – what should you do?
As a registered dietitian and mother of three, I understand how important it is to serve your family a nutritious meal that will serve as a foundation for a healthy lifestyle. If you listen to every fad diet and media report that comes out, you would have to change your diet daily. Here are some facts that can help you to provide the best diet for yourself and your family:
- The current 2010 Dietary Guidelines for Americans suggests a balanced approach to eating. This includes carbohydrates (pastas and grains), proteins (lean meats, beans, and other vegetables) and fat (olive oils and dairy). Suggested intakes vary by age:
Recommended Macronutrient Proportions by Age |
|||
| Age | Carbohydrates | Protein | Fat |
| Young Children (1-3 years) | 45-65% | 5-20% | 30-40% |
| Older Children and Adolescents(4-18 years) | 45-65% | 10-30% | 25-35% |
| Adults (19 years and older) | 45-65% | 10-35% | 20-35% |
- Scientific research shows that a balanced and versatile diet, like the Mediterranean Diet or the DASH Diet filled with lean proteins, vegetables, and grains is a healthy, effective and satisfying way to provide your body with all the energy and nutrients it needs to function properly.
- As an important element of a balanced diet, carbohydrates like enriched pasta and refined grains are good sources of B vitamins – thiamin, riboflavin and niacin – folate and important hard-to-get minerals like iron, calcium and magnesium.
We know that the health of yourself and your family are what matters most.. Remember an appropriate diet is balanced and does not include too much or too little of any one category. Pasta is a great way to help keep your proteins and your fats in check, while pumping up your veggies. If you are still confused about how pasta fits into a healthy diet visit our Health and Nutrition page or GrainsforYourBrain.org. If you are looking for meals which your family will love that also fit into a healthy diet, visit our Recipe page.
