Ah, carbohydrates. That one food group that many adults will develop a love/hate relationship to at some point in their lives. A food group that many people will associate with negativity; with images of greasy pizza, chicken wings, fries, and unhealthy, fatty snacks!

Yet carbohydrates are also a vital part of our diets, and depending on how they are processed and prepared, and in what amounts we eat them, they don’t have to contribute to bad health. And when it comes to your preschool kids, eating the right amount of nutrient-rich carbohydrates is a necessary part of their diet to ensure they grow up healthy and happy!

So we know that carbs are important for our little ones, but before we delve into the details of how much they should be consuming per day, and how you can ensure they get enough of this food group, let’s understand exactly why they need them.

What are carbohydrates and why does my child need them?

Carbohydrates are a type of macronutrient found in certain food and drinks such as sugar, starches and fibre. Once eaten, the digestive system will break down carbohydrates into glucose or blood sugar. Glucose is the substance which acts as the body’s primary energy source.

Carbohydrates may have a questionable reputation in the mainstream media, and yes, while some may be unhealthy, this food group is actually the best energy source for your preschool child’s brain and for the rest of their body. Without carbohydrates, your little one wouldn’t be able to listen properly during lessons, learn new information, or run around with their friends at break time, as their brains and bodies just wouldn’t be functioning as well as they should.

How many carbohydrates should my child be having per day?

Now you know just why carbs are so important for your child and their diet, how much should they be having, and how can you measure this?

Overall, the amount of carbs your child will need will be equal to the amount of nutrients they will need for energy, active play, learning, and the next stages of growth. In terms of calories, that will depend on their age, growth rate, body size, and level of physical activity.

If your child is between ‘moderately active’ and ‘active’, then at the age of 5 they will need 1,200 to 1,600 calories a day, and 25 grams of carbohydrates a day (as advised by the Institute of Medicine).

In terms of carb intake, this would look like one serving of bran flakes ready-to-eat cereal, for example.

How can I ensure my child gets enough carbohydrates in their diet?

We understand that all of this information can get a little overwhelming. So if you want a more practical idea of how you can fit a good general amount of nutrient-dense carbohydrates into your child’s diet, here are some helpful tips:

Eating more fruits and vegetables.

Fruits and vegetables contribute potassium, folate and fibre, and antioxidant vitamins like vitamin C and beta carotene. More of both of these is always a good idea for both snacks and meals. Some kids find eating these more challenging, especially vegetables, so include them alongside something they like in a meal to make it easier. For example, you could cut up broccoli in their favourite tomato pasta.

Eating more whole-grain foods.

In common with starches and fibre, whole grains contain vitamin E and selenium as well as iron, magnesium, B vitamins and zinc. This is a great option for carby, nutrient-rich foods. Examples of these are whole-grain bread, pasta or crackers - which kids tend to love!

Eating more refined-grain foods.

These types of foods are enriched and fortified, especially those limited in added sugars and solid fats. In addition, they are also bundled with important nutrients like B vitamins, iron and folic acid. Remember, the goal is to find foods that deliver a nutrient bundle without a lot of excess calories.

Eating certain foods less often.

There are some carb-containing foods which lack nutrients, are high in added sugars and contain solid fats. Basically, they have little added value other than calories. Examples of these are sugary drinks like soda and fruit-flavoured drinks, grain-based desserts, candy and pastries. So try to limit these in your child’s diet.

What role should carbohydrates play in my child’s diet?

Carbohydrates play a vital role in your child's diet as they provide the primary source of energy for their growing bodies and developing brains.