Children Need Carbohydrates

In recent years, several fad diets have recommended reducing, or even eliminating, carbohydrates. But are these "low-carb" diets good for kids? Reducing certain types of carbohydrates, such as added sugars, is beneficial. However, removing all carbohydrates is not.

Food Sources of Carbohydrates

The preferred fuel for active brains and growing muscles is carbohydrates. A variety of foods contain carbohydrates. These include:

• Dairy products, such as milk and yogurt
• Fruit, including apples, mangos, bananas and berries
• Vegetables, such as potatoes, carrots, lentils and beans
• Grains, such as bread, pasta, cereal, oatmeal and quinoa
• Foods such as potato chips, desserts and sweetened beverages

Best Carbohydrate Choices

The best carbohydrate choices provide essential nutrients to promote good health. These include vitamins, minerals and dietary fiber. Examples of nutrient-rich carbohydrates include whole grains, vegetables, fruits, lentils, peas and beans.

Foods and drinks with added sugar are better saved as an occasional treat. These items — such as sodas and other sweetened drinks, candy, cakes and cookies — don't offer nutrition beyond a quick energy source. For overall health, limit added sugars to no more than 10% of total calories per day. No amount of added sugar is recommended for children under the age of 2. Check the Nutrition Facts label for the amount of added sugars per serving.

Other foods that should be considered "occasional treats" include potato chips, cheese puffs and other highly processed snack foods. These foods provide carbohydrates but are often low in dietary fiber and high in sodium and saturated fat.

Reaching Daily Fiber Needs

White bread, pasta and white rice are all sources of carbohydrates. However, they are refined and low in dietary fiber. Making half of your grains whole grains is a healthier lifestyle choice for you and your family. There are many delicious whole-grain options available. Whole-grain versions of crackers, bread, pasta and cereal are available at most stores. Other whole-grain options include, amaranth, bulgur, brown rice and whole-grain corn tortillas. Other examples include whole-wheat roti, chapati, buckwheat.

In addition to whole grains, fruits and vegetables can help your child meet their fiber needs.

Children have different dietary fiber needs depending on their age:

• Children 1 to 3 years old: 19 grams fiber per day
• Children 4 to 8 years old: 25 grams fiber per day
• Females 9 to 18 years old: 26 grams fiber per day
• Males 9 to 13 years old: 31 grams fiber per day
• Males 14 to 18 years old: 38 grams fiber per day

Check the Nutrition Facts label for the amount of dietary fiber per serving. A good source of dietary fiber has at least 3 grams of fiber per serving. An excellent source of dietary fiber has at least 6 grams per serving.

Going Gluten Free?

For kids with celiac disease or non-celiac gluten sensitivity, gluten-free diets are necessary. Gluten is a protein found in wheat, rye, barley and some oats. Gluten-free products are available in many grocery stores. Restaurants may offer gluten-free options but they aren't always safe for people with celiac disease. There's always a chance of cross-contact with gluten in restaurants that aren't fully gluten-free.

Some people cut out gluten for the same reason they cut out carbohydrates. However, unless your child has been diagnosed with a condition like celiac disease or non-celiac gluten sensitivity, it isn't necessary.