Carbohydrates

There are many ads out there about low-carb foods or diets. You may hear a lot of people say "I don't eat carbs," but the truth is, everyone, from to teenagers to adults, need carbohydrates. Carbs are a primary source of energy. There are two main types of carbohydrates: simple carbohydrates and complex carbohydrates. Simple carbs are also called simple sugars. You can gain these by eating, for example, a lolipop, but there are more nutritional foods that contain these carbs. Fruits and milk are a better way of getting simple carbs. They have vitamins, fiber and calcium while lolipops do not. Complex carbohydrates are starches. Some examples are: bread, crackers, pasta and rice. As with the simple sugars, there are some starches that are more healthy than others. Unrefined grains are rich in fiber while refined grains are processed, which removes some nutrients and fiber.

The recommended carbohydrate intake is 45-65% of the total daily calorie intake.
For someone on a 2000 calorie diet, 900-1300 calories (225-325 grams) should be carbohydrates.

With lactose intolerance, you have to know which foods to avoid and which foods you can eat that give you the carbs you need. You should stay away from foods like skim milk, ice cream, waffles made with milk or buttermilk, chocolate milk, and most dairy foods such as plain yogurt and non-fat milk. Foods you CAN eat include: white and brown rice, fresh fruits, beans, pasta, muffins, plain potatoes, corn, honey, and carrots. The food you can eat depends on your level of intolerance.

http://kidshealth.org/kid/stay_healthy/food/carb.html

http://www.vitalhealthzone.com/nutrition/diets/recommended_calorie_intake.php

http://www.buzzle.com/articles/list-of-high-carbohydrate-foods.html