Carbohydrates

Carbohydrates are the main source of energy for your body. Sure, fat and protein can provide energy too, but your body has a much easier time of converting carbohydrates, or carbs, into energy. There are 4 calories in each gram of carbohydrates that you eat.

Types of Carbohydrates

• Simple sugars - these carbs are very quickly digested, and include things like table sugar and honey. Sweet stuff, in other words. The fact that they're digested quickly means the body either needs to use them or store them away, often as fat. Examples: table sugar, honey, fruit, milk sugars (lactose)
• Complex carbohydrates - these carbs have a longer, more complex chemical structure which takes your body longer to digest. Because it takes longer your body can use the energy over a longer period of time and they're less likely to need to be stored. Examples: Grains, potatoes.
• Soluble fiber - Fiber that your body can absorb and actually makes it into your bloodstream. This type of fiber generally shows up in foods like oatmeal, and is really good at helping clean out excess cholesterol from your body. Examples: oatmeal, psyllium (found in metamucil)
• Insoluble fiber - In other words, fiber that can't be digested. That doesn't mean you don't have a need for it, though, as insoluble fiber plays a critical role in your ability to be, shall we say, regular. Examples: fiber in fruits and vegetables.

Carbohydrates should be over half (55-65%) of your total calorie intake for the day. I think it's very important to make as much of that as possible whole grain. I know, white bread is yummy and soft, but when it gets processed and bleached you lose a bunch of beneficial things. Fiber, vitamins, minerals, and phytonutrients to name a few.

As for fiber, shoot for 20-30 grams per day. To get this much you should eat bran based cereals, and a serving fruit and a serving vegetables with each meal.