Nutrition: Carbohydrates

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NutritionCarbohydrates

• Chapter 5
• Lesson 2

2
Nutrients

• Objective 1 Describe the functions of the six
  basic nutrients in maintaining health.
• Objective 2 List nutrients in a variety of
  foods.
• Objective 3 Explain the relationship between
  nutrition, health promotion, and disease
  prevention.

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What is a Carbohydrate?

• Carbohydrates (Carbs)- The starches and sugars
  found in foods.
• Made up of carbon, oxygen, and hydrogen
• The bodys preferred source of energy
• Carbs provide, 4 calories per 1 gram

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Carbohydrates

• Your body uses the energy from the carbs
  everyday, for every task.
• Depending on their chemical make-up there are 2
  types
• Simple
• Complex
• 55-60 of your daily calories should come from
  complex carbs.

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Simple Carbohydrates

• What are simple carbohydrates?
• Also know as EMPTY CALORIES
• Sugars fructose and lactose
• Found primarily in fruit and milk
• Most familiar Sucrose
• Found naturally plants
• Refined to make table sugar
• Sucrose is also added to manufactured foods

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Simple Carbohydrates
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Videos

• Splenda
• http//video.foxnews.com/v/3914230/sour-news
• http//abcnews.go.com/Health/video/artificial-swee
  teners-sweet-7392367
• http//www.youtube.com/watch?vWbvD4oC-lyw
• Sugar counterfeits tricking your body.
• Artificial sweetener, Splenda, harmful?

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Corn, Bad for you? How?

• Article
• Read quietly to yourself
• The vast majority of the high fructose corn syrup
  containing 55 fructose is used to sweeten
  carbonated soft drinks and other flavored
  beverages. Minor amounts are used in frozen dairy
  products. Essentially all foods listing high
  fructose corn syrup as an ingredient contain the
  syrup with 42 fructose. The 95 fructose corn
  syrup is becoming more common in beverages,
  canned fruits, confectionery products and dessert
  syrups.
• Now, a quarter of the 45,000 items in the
  average supermarket contain processed corn, often
  in the form of high-fructose corn syrup.
• Thats11,250 products

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Complex Carbohydrates

• What are complex carbohydrates?
• Starches
• Found primarily in whole grains, nuts, seeds,
  legumes and tubers (root veggies)
• Did you know?
• Your body must break down complex carbs to simple
  carbs before it can use them for energy

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Complex Carbohydrates
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The Role Of Carbohydrates

• Your body converts all carbs to Glucose
• A simple sugar thats the main source of energy
  for our bodies
• The glucose that is not used is stored in the
  liver and muscles as a starch-like substance
  called glycogen.
• When your body needs more energy the glycogen is
  converted back to glucose.
• Excess carbs taken in and not used are converted
  to body fat

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Fiber, What is it? What does it do?

• Is an indigestible complex carbohydrate that is
  found in tough, stringy parts of vegetables,
  fruits and whole grains.
• Fiber helps move waste through the digestive
  system and helps prevent against constipation.
• Why fiber reduces the risk of early death is
  unclear. Perhaps it's because fiber lowers levels
  of "bad" LDL cholesterol, improves blood glucose
  levels, reduces inflammation, and binds to
  potential cancer-causing agents, helping to flush
  them out of the body, says lead author Yikyung
  Park, a staff scientist at the National Cancer
  Institute. (article from us news.com)

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Fiber

• Did you know?
• That if you eat enough fiber throughout your
  life, it can help prevent against heart disease!
• It can also help control diabetes by reducing
  your blood glucose levels
• Eat between 20-35 grams of fiber a day!

• Sources
• Fruit
• Vegetables w/edible skins
• Whole grains
• Bran, cereal, oatmeal, brown rice

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How to get the Proper amount of Fiber

• Start your day with a whole grain breakfast
  cereal Oatmeal!
• Choose whole fruit instead of fruit juice
• Eat 5 servings of fruit and vegetables a day!
• Select high-fiber snacks
• Popcorn (no butter), raw veggies, nuts, apples,
  pears, peaches, plums (edible skin)