Carbohydrate


Recommended Intakes of Carbohydrate for the General Population

The Nutrition Taskforce recommends that New Zealanders consume 50-55% of their energy from carbohydrate.

The taskforce also recommends that sucrose and other free sugars should be restricted to no more than 15% of total energy intake.

The Nutrition taskforce recommend a fibre intake of 25-30g per day. Of this approximately 1/4 should comprise of soluble fibre.

How much carbohydrate are New Zealanders currently eating?

The latest National Nutrition Survey carried out in 1997 shows that New Zealanders as a whole are consuming 46% of their energy from carbohydrate This is slightly less than is recommended by the Nutrition Taskforce. As a percentage of their total calorie intake men are eating slightly less carbohydrate at 45%, while women are consuming 47% of their calories from carbohydrate. Overall, only 36% of New Zealanders surveyed were reaching the recommended guideline for carbohydrate intake.

On average males are consuming 139g (19% of total energy intake) of sugars per day and females are consuming 105g (21% of total energy intake) per day.

On average New Zealand males are consuming 24g of fibre per day and females are consuming 18g of fibre per day.

What are the main sources of carbohydrate in diets of New Zealanders

Source of Carbohydrate

Contribution to Carbohydrate Intake

Bread

20%

Non-alcoholic Beverages

10%

Potatoes and Kumara

10%

Sugars/Sweets

9%

Fruits

8%

What are the main sources of dietary fibre in diets of New Zealanders?

Source of Dietary Fibre

Contribution to Dietary Fibre Intake

Vegetables

28%

Bread

22%

Fruits

13%

Breakfast cereals

11%

 

If I am physically active, how much carbohydrate should I consume?

The New Zealand Dietetic Association position paper on nutritional considerations for physically active adults and athletes in New Zealand recommend that the increased energy requirement for training should be primarily obtained from carbohydrates. Depending on the type of activity and training volume, frequency and intensity, athletes require 6-10g carbohydrate per kg body weight per day. A joint position statement by the American College of Sports Medicine, American Dietetic Association and Dietitians of Canada agree that carbohydrate recommendations for athletes should range from 6-60g/kg body weight per day. The amount depends upon the athlete's total energy expenditure, type of sport performed, sex of the athlete, and environmental conditions.

So, your intake of carbohydrate is based on your activity level and your body weight. Both duration and intensity of exercise should be taken into account.

Activity Level

Grams of carbohydrate per kg body weight per day

Light - Walking, light/easy swimming and cycling, low impact aerobics
Less than 1 hour per day

4-5

Light-moderate - easy jog, intermediate aerobic class, non-competitive tennis and netball
1 hour per day

5-6

Moderate - 1 hour run, serious training for sports e.g. squash, soccer, basketball
1-2 hours per day

6-7

Moderate-heavy - most professional/elite training for competitive sports such as swimming, football, tennis, distance running
2-4 hours per day

7-8

Heavy - Training for marathons, ironman events, triathlons, marathon swimming
More than 4 hours per day

8-10

 

How much carbohydrate am I eating?

To calculate your carbohydrate requirements:

  1. Weigh yourself in minimal clothing
  2. Multiply your body weight by your activity level in the table above. This gives you the grams of carbohydrate you need to consume each day.
  3. Keep a food record for a few days and calculate your carbohydrate intake using a "carbohydrate counter".

NOTE: There may be some situations where a carbohydrate-rich diet may not be optimal for sports performance. For example, when energy expenditure is high and time for recovery is limited, and for situations where athletes are required to transport their own food supply.