How much carbs required in an active adult?
Carbohydrates are a type of macro nutrient found in many foods and beverages. Most carbohydrates occur naturally in plant-based foods, such as grains. Food manufacturers also add carbohydrates to processed foods in the form of starch or added sugar.
Common sources of naturally occurring carbohydrates include:
- Dairy. Milk, yogurt, and ice cream.
- Fruit. Whole fruit and fruit juice.
- Grains. Bread, rice, crackers, and cereal.
- Legumes. Beans and other plant-based proteins.
- Starchy Vegetables. Potatoes and corn.
- Sugary Sweets. Limit these! Soda, candy, cookies, and other desserts.
The Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calories.
So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.
You can find the carbohydrate content of packaged foods on the Nutrition Facts label. The label shows total carbohydrates — which includes starches, fiber, sugar alcohols, and naturally occurring and added sugars. The label might also list separately total fiber, soluble fiber and sugar.