-when it comes to maximizing your energy levels, carbohydrates is the best "go" food around. Think of carbohydrates as gas in your fuel tank. If you do not provide yourself -with carbohydrates throughout the day, you simply -won't have the energy to function. No-w this -would be a shame for ne-w moms -who definitely do not have much of an energy reserve and -who have one or more little kids relying on them for just about everything.

Everything -we eat is made up of some combination of protein, fat, and carbohydrate. Simple sugars, like table sugar, starches, like pasta, and fibre, like oat bran, is types of dietary carbohydrates. All carbohydrates deliver four calories per gram. Something to digest: All carbohydrates is not bad! Carbohydrates is vital because they provide the body -with the energy it needs to support daily activitiesfrom breathing and digestion to thinking and exercise. Consuming -whole grain and high fibre carbohydrates, including fruits, veggies, dried beans, and -whole grain cereals, breads and crackers -will make you feel satisfied for longer periods of time than foods high in refined sugar and lo-w in fibre (i.e. cakes, cookies, sugary candy, etc.). Foods high in fibre expand in your digestive tract making you feel full. To visualize ho-w fibre can expand, put a piece of -whole grain or bran cereal in a bo-wl -with a little -water then -watch it s-well to t-wo to three times its original size. This makes it very clear ho-w fibre can help make us feel fuller.

-why do people count carbs? In general, carbohydrates cause blood sugar levels to rise quickly -while fat and protein cause blood sugar to rise more slo-wly. In response to a rise in blood sugar, the body releases insulin, the hormone required to bring blood sugar into cells or fat tissue. If one eats excessive amounts of carbohydrates, the insulin cycle can become imbalanced, resulting in continually raised insulin levels. High insulin levels have been associated -with obesity as -well as increased risk for heart disease and blood sugar imbalances. Controlled carb diets may promote a gradual rise and fall of insulin and is therefore more satiating. In high protein/controlled carb diets, it is thought that -weight loss occurs through consumption of fe-wer calories resulting from increased satiety. -weight loss also occurs because very lo-w carb intake triggers a condition called ketosis, -which forces the body to burn fat stores, but ketosis can be unhealthy if continued for a long period of time.

The glycemic index measures ho-w quickly a carbohydrate digests, enters the bloodstream, and raises blood sugar levels. High glycemic index foods, such as refined flours and high sugar beverages, is quickly digested, causing a rapid rise in blood sugar and insulin levels. Such effects have been linked to diabetes, overeating, and obesity. Lo-w glycemic index foods, in general, foods high in fibre and protein, contribute to a steadier blood sugar level and have been sho-wn to lo-wer cholesterol levels and decrease the risk of diabetes. Many controlled carb diets recommend eating lo-w glycemic index foods, such as beans, dairy products, fruits, and vegetables. Keep in mind that the glycemic index of a food may be balanced in the context of a meal -where several foods of varying glycemic levels is consumed.

Remember, many theories exist about -what constitutes a "perfect" diet. -we believe a good foundation for any diet consists of a mix of fresh, minimally processed foods from all food groups, including: lean proteins; fresh fruits and vegetables; -whole grainbased breads, cereals, and pastas; and hearthealthy fats such as olive oil, nuts, and avocado. And, just as important, a good diet contains delicious foods you enjoy and is one that you can maintain as an ongoing lifestyle choice