Carbs, Proteins, and Fats

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Carbs, Proteins, and Fats

• What are they and how much do I need?

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Gasoline is to a car as _____ is to the body.

• Calories are a measurement of energy.
• Where do calories come from?
• Carbohydrates
• Proteins
• Fats

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Carbohydrates

• Principal source of fuel for our bodies.
• Combination of carbon, hydrogen, oxygen.
• Guidelines suggest 55-60 of our diet should be
  carbs.

Carbs 55-60
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Not all carbs are created equal!

• Some are simple and easily digestible.
• quickly raise blood sugar (glucose)
• insulin flood soaks up glucose
• looking for more cravings
• More refined foods
• white potato, white rice, white pasta, soda,
  juices, sweets
• Fruits

sugar high
sugar low
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Not all carbs are created equal!

• Some are complex and digested more slowly.
• Broken down more slowly or not at all (fiber).
• More staying power
• Less refined foods plant based
• whole grain breads and cereals, veggies

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Fiber Rocks!

• Soluble fiber dissolves and becomes gummy
  creating a sense of fullness and traps
  cholesterol.
• Apples, citrus fruit, and carrots
• Insoluble fiber or roughage speeds the passage
  of food through the intestines.
• Wheat bran, whole grains, and veggies
• Net carbs

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Proteins

• Growth and repair of all human tissue.
• Chains of amino acids
• Complete full compliment of amino acids
• Red meat, poultry, fish, eggs, dairy
• Incomplete lacking one or more amino acids
• Vegetable proteins

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How much protein do we need?

• Current guidelines 10-15 with some consensus of
  no more than 30 of daily diet.
• Lean protein is better!
• Red meat only occasionally.
• Fish, nuts, poultry, and beans

Protein 12-15
Carbs 55-60
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Fats

• Need for storage of energy, insulation of body
  temperature and transport of vitamins A, D, E,
  K.
• Recommended daily allowance is about 30 fats.

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Fats the good, the bad, and the ugly!

• GoodMonounsaturated and Polyunsaturated
  increases HDL or good cholesterol.
• Nuts, seeds, fish, and most vegetable oils
  (canola, olive, sunflower, corn)
• Saturated fats (the bad)and trans-unsaturated
  fats (the ugly) increase LDL or bad cholesterol
  and triglycerides.
• Red meat, ice cream, butter (sat fats)
• Margarine, processed foods like Hostess Twinkies,
  fried foods, partially hydrogenated (trans
  fats)

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Eat Vegetables in Abundance and Fruits Frequently!

• Fruits and veggies are packed with
  phytochemicals.
• Vitamins
• Carotenoids
• Flavonoids
• Indoles
• Isoflavones and phytosterols

Natures own pharmacy!
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Carbs
Protein
Fats