 In this video, we'll talk about the second important group of foods for healthy mothers, children, and their families. These are the energy foods. Energy foods are rich in carbohydrates, which are nutrients that give us the energy to be active all day long and feel satisfied at work and play. These foods are also important to give energy to the brain so we can think and learn properly. But it's very important to choose the right kind of carbohydrates to support good health. Foods that contain too many simple or refined carbohydrates give us short-term energy that can quickly leave us feeling tired. Examples of these foods are things like white bread, potato chips, sweetened drinks, and sugary desserts. These foods make it harder for our bodies to keep blood sugar levels stable so we can end up feeling hungry and tired soon after we've eaten. When we choose carbohydrates that are unrefined or coarse, like brown or whole-grain breads and cereals, these foods will give us longer-lasting energy. Unrefined or whole-grain carbohydrates keep us feeling full for longer because our bodies break them down more slowly. Other foods that are high in good carbohydrates are brown rice, whole-wheat pasta, hot breakfast porridges like homemade oatmeal, and whole-grain low-sugar breakfast cereals. In general, brown is better than white, brown bread is better than white bread, and whole-grain homemade oatmeal is better than processed or refined cereal. These unrefined carbohydrate-rich foods give us more energy over a longer time. Energy foods should make up at least one-quarter of each meal. Eat them together with protein foods and fruits or vegetables. Raising a family is hard work and requires a lot of energy. Children also need lots of energy to grow and learn. So choose carbohydrate-rich foods that will support your hard work and the health and well-being of your family.