Dietary carbohydrates (also known as carbs) are plentiful in our foods. They comprise about 45 to 50 percent of the calories we eat. In the early 1900s Americans were consuming about 65 to 75 percent of their calories from carbohydrate. This earlier eating pattern is thought to be better for optimal health. Sugars now account for 12 percent of an average Americans' daily diet. This is much more than the recommended intake of less than 5 percent from simple sugars and the remainder from complex carbohydrates. In order to get enough carbohydrate, an average American consuming 2,000 calories each day would need to eat between 290 to 300 grams of carbohydrate daily.

Carbs play several roles in our bodies. First of all, they are a major source of energy. They also have a protein-sparing effect, thus protecting muscle tissue from being broken down. Carbs serve as the major fuel source for the brain. Complex carbohydrates are also high in dietary fiber which plays an important function in maintaining normal working of the digestive tract.

Complex carbohydrates include such foods as:
* cereals,
* breads,
* pasta,
* rice, and other grains,
* lentils and beans,* fruits and vegetables.

The Food Guide Pyramid recommends at least six servings of complex carbohydrates each day.

To increase the complex carbohydrates in your diet start your day with a high fiber cereal and whole grain toast or bagel. Bread with meals can also help. Try grain or vegetable based meals instead of meat as an entree. Eat fresh fruits, raw vegetables, crackers or dry cereal as a snack. Watch out for excess simple sugars by selecting sugar-free varieties or avoiding sweets as much as possible.

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