Final answer:
The Institute of Medicine recommends about 130 grams of carbohydrates per day for individuals up to the age of 13, with about 55% of one's daily calories coming from carbohydrates. These should predominantly be complex carbohydrates.
Step-by-step explanation:
The Institute of Medicine recommends that individuals up to the age of 13 years should consume about 130 grams of carbohydrates daily. A significant portion of these carbohydrates should be complex carbohydrates, as they provide longer-lasting and more stable energy levels compared to simple sugars.
Carbohydrates should make up about 55% of your daily caloric intake, which includes not just any carbs, but primarily those from complex sources such as bread, cereals, rice, and pasta. These complex carbohydrates are not only a source of energy but also supply essential nutrients like vitamins, minerals, and fibers.
The American Heart Association aligns with this recommendation, emphasizing that the 55% of daily calories from carbohydrates should not come from simple sugars found in candy and junk food, but rather from nutrient-rich complex carbohydrates.