Transcript 130

Unit 4: Carbohydrates and Fats: Implications
for Health
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Which food groups contain
carbohydrate?
Provide 4 calories/gram
Simple carbs: sugars
Complex carbs: starches & fiber
◦ Fiber helps control diverticulosis,
glucose, cholesterol, weight
Life Stage Group
RDA/AI* g/d
Infants: 0−6 mo
7−12 mo
60*
95*
Children:
1−3 y
4−8 y
130
130
Males:
All ages 9−70+ y
130
Females :
All ages 9-70+ y
130
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Pregnancy:
All ages
175
Lactation:
All ages
210
RDA= 130 grams/day for
adults (minimum supply
needed for brain)
Avg. intake=~180-330
grams
Recommendations vary
FNB: 45%-65% of total
Calories
Nutrition Facts panel:
60%= 300 grams for
2000 Calories
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Focus on fruits,
vegetables, whole grains,
and beans
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What do the following terms mean?
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Glucose
Ketosis
Normal blood glucose range
Insulin
Hyperglycemia
Hypoglycemia
Diabetes
Exchange Lists/Carbohydrate Counting
Diabetes: underproduction of insulin (or
none at all)
 Hyperglycemia (high blood glucose)
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◦ Diagnosis: fasting glucose >126
◦ Type 1, Type 2, Gestational
◦ Symptoms of diabetes: excessive urination,
thirst, & hunger; blurred vision
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Hypoglycemia (low blood glucose)
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Meal plan method for diabetes by counting carb
grams or servings in meals and snacks.
◦ By evenly spacing carb foods through the day & by eating
about the same amount at each meal/snack you get better
glucose control.
◦ Aim for small meals/snacks with mix of complex carbs,
protein, & fat.
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Carb can be counted by either carb
servings/choices or by carb grams. One carb
serving/choice= 15g of carb.
Meals= ~3 or 4 carb servings (45 to 60 g)
Snacks= ~1 or 2 carb servings (15 to 30g)
Breakfast:
1/2 cup orange juice= 15
2 slices (2 oz.) whole-wheat toast= 30
1 soft-cooked egg= 0
2 tsp. Margarine= 0
Total grams carb= 45
Lunch:
2 slices (2 oz.) rye bread= 30
2 oz. sliced turkey= 0
2 lettuce leaves= <1
1 tsp. mayonnaise= 0
1 small bag (3/4 oz.) pretzels= 15
1 small (4 oz.) apple= 15
Total grams carb= 60
Dinner:
3oz. baked chicken breast= 0
1/2 c. mashed potato= 15
1/2 c. cooked carrots= 5
1 small (1 oz.) dinner roll= 15
2” brownie square= 15
Total grams carb= 50
Snack:
1/2 c. juice-packed fruit cocktail= 15
10 peanuts= 0
Total grams carb= 15
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Nutritive Sweeteners
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Non-nutritive sweeteners
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Sugar alcohols
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What is the storage form of carbohydrate in
the body?
Carbohydrate deficiency can lead to?
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Obesity
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CVD
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Diabetes
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Dental Carries
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Cancer
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Diverticulosis (low fiber)
Do athletes require
low-carbohydrate or
moderate-high carbohydrate
diets?
Why?
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To provide energy to working muscles.
Without carbohydrates, performance and health
can suffer
Essential to building glycogen stores and providing
the long-haul energy that is so important in
endurance events.
During exercise, glycogen is converted back to
glucose and is used for energy.
50-60% of daily calories as carb; 15-20% from
protein; 30-35% fat
Breakfast:
Oatmeal with skim milk + Banana
Orange juice
Endurance workout: 8 ounces of
Gatorade® for every 10 –20 minutes
Post-workout: Bagel with peanut butter
Fruit yogurt and Grape juice
Lunch: Chicken salad sandwich on whole
grain bread
Carrot and pepper sticks + apple
Corn chips
Skim milk
Snack:
Dry cereal mixed with raisins and peanuts
Peach
Dinner:
Pasta with meat sauce
Italian bread
Salad with veggies/lowfat dressing
Steamed broccoli and cauliflower
Frozen yogurt/strawberries
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What terms do we thing of when discussing
the topic of dietary fat?
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What foods contain fat?
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What foods are saturated fats?
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How about unsaturated fats?
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How many calories per gram?
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What about trans fatty acids?
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What does hydrogenation refer to?
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Saturated FA’s: mainly in animal fats
Unsaturated FA’s: mainly plant oils
Cholesterol: found only in animal foods (egg yolk,
meats, dairy); precursor for bile acids, hormones, &
vitamin D
High intakes of saturated fat, trans fat, & cholesterol
can lead to high blood cholesterol and heart disease
Need fat for energy, essential fatty acids, protecting
organs, & insulating body for temperature regulation
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What do you think is the best way to
approach fat consumption in the diet?
What advice can you give about dietary
cholesterol consumption?
After reviewing this chapter, what can you say
about eating a healthy diet?
Breakfast:
1 c bran cereal with raisins
3/4 c skim milk
1 med. banana
1/4 c egg substitute
Lunch:
1 ½ c tossed green salad w/raw
veggies
2 T olive oil vinaigrette salad dressing
1 serving frozen lean cuisine beef and
broccoli
Snack:
1 medium apple
1 T peanut butter
Dinner :
1 c pasta + 1 T olive oil
1/4 c marinara sauce
3 oz skinless chicken breast
Snack:
1/2 c low-fat frozen yogurt
Calories= ~1,600
6.0% Calories from Saturated Fat
30% Calories from Total Fat
Breakfast:
½ cup orange juice
½ cup pureed or scrambled egg
½ cup oatmeal with 2 tsp sugar & marg.
½ cup whole milk
1 slice wheat bread pureed with milk
Lunch:
3 ounces lean roast beef pureed with 3 T
broth
½ cup pureed mashed potatoes
½ cup pureed cooked broccoli
1 whole wheat roll pureed with milk
½ cup pureed pears
2 tsp margarine
½ cup whole milk
Snack:
High protein, high calorie shake/smoothie
Dinner:
3-4 ounces chicken pureed with 3 T broth
½ cup pureed carrots
½ cup pureed Lima beans
1 slice whole wheat bread pureed with milk
½ cup banana pudding
2 tsp margarine/butter
½ cup whole milk
Snack:
High protein, high calorie shake/smoothie
~2,500 calories total for day