A major source of energy in the diet. There are two kinds of carbohydrates -- simple carbohydrates and complex carbohydrates: simple carbohydrates are sugars and complex carbohydrates include both starches and fiber. Carbohydrates have 4 calories per gram. They are found naturally in foods such as breads, pasta, cereals, fruits, vegetables, and milk and dairy products. Foods such as sugary cereals, soft drinks, fruit drinks, fruit punch, lemonade, cakes, cookies, pies, ice cream, and candy are very high in sugars.