Carbohydrates, sugars and dietary fiber

Carbohydrates are the main fuel of the human body, for both children and adults. They should cover the 55% of daily energy needs and to derive, to the largest percentage, from complex carbohydrates like starch. Glucose derived from the decomposition of this molecule is the basic energy source of muscles and brain.

Simple sugars are also easily absorbed, but faster than the complex carbohydrates, leading to a rapid rise in blood glucose levels by reducing the feeling of fatigue and hunger. However, regular consumption of large quantities quickly splitting carbohydrates can increase the likelihood of chronic diseases appearance such as diabetes and cardiovascular diseases. In conclusion, it is important to check the consumption of sugars during childhood to prevent such situations in adulthood. Moreover, refined sugars increase the caloric content and decrease the nutrient content of foods providing `empty calories` and, simultaneously, a risk factor for dental problems (especially when eaten as a snack without something else). For this reason, the intake of simple sugars should not exceed 10-12% of daily calorie intake. For children who eat more simple sugars (due to the high consumption of milk, juice and pastries) the recommended intake should be lower than 15%. Children should prefer the baked goods between sweets, such as biscuits and cakes, which contain more complex carbohydrates, and limit the consumption of products rich in sucrose and fat, like chocolate, etc. .. Dietary fiber should also be part of child nutrition after weaning in small quantities of course, in order to be tolerated by the young body. This helps the child to reach out to the final target of 30 grams daily as an adult.
The recruitment of the necessary data can be obtained if the children follow a healthy diet with enough grains, preferably whole wheat, fruits and vegetables. However, because children  usually do not like these foods, the inclusion of the correct amount of fiber in their diet is important to be achieved and it is often a challenge for parents.

Carbohydrates should form the staple diet of children. Complex carbohydrates, such as those contained in foods such as bread and whole wheat pasta, should be preferred. Whole wheat products also contain higher amount of dietary fiber. • The intake of simple sugars should be limited in both children and adults. Fresh fruits are a better source of sugar than fruit processed for juice, juices and the other sweetened drinks. The glycemic index as concept is relevant to the health of children and foods with low glycemic index should be preferred.