Transcript Carbs, Proteins, and Fats

Carbs, Proteins,
and Fats
What are they and how
much do I need?
Gasoline is to a car as
_____ is to the body.
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Calories are a
measurement of
energy.
Where do calories
come from?
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Carbohydrates
Proteins
Fats
Carbohydrates
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Principal source of fuel for our bodies.
Combination of carbon, hydrogen,
oxygen.
Guidelines suggest
55-60% of our
diet should be
carbohydrates.
Not all carbs are created
equal!
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Some are simple and easily digestible.
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quickly raise blood sugar (glucose)
insulin flood soaks up glucose
looking for more – cravings
More refined foods
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white potato,
white rice,
white pasta,
soda, juices,
sweets
Fruits
Not all carbs are created
equal!
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Some are complex and
digested more slowly.
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Broken down more slowly or
not at all (fiber).
More staying power
Less refined foods – plant based
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whole grain breads and cereals, veggies
Fiber Rocks!
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Soluble fiber dissolves
and becomes “gummy”
creating a sense of
fullness and traps
cholesterol.
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Insoluble fiber or roughage speeds the
passage of food through the intestines.
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Apples, citrus fruit, and carrots
Wheat bran, whole grains, and veggies
Net carbs
Proteins
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Growth and repair of all human tissue.
Chains of amino acids
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Complete – full compliment of amino acids
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Red meat, poultry, fish, eggs, dairy
Incomplete – lacking one or more amino
acids
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Vegetable proteins
How much protein do we
need?
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Current guidelines 10-15% with some
consensus of no more than 30% of
daily diet.
Lean protein is better!
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Red meat only
occasionally.
Fish, nuts,
poultry, and beans
Fats
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Need for storage of energy,
insulation of body
temperature and transport
of vitamins A, D, E, & K.
Recommended daily
allowance is about 30%
fats.
Fats: the good, the bad,
and the ugly!
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Good:Monounsaturated and Polyunsaturated
increases HDL or “good cholesterol”.
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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.
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Red meat, ice cream, butter (sat fats)
Margarine, processed foods like
Hostess Twinkies, fried foods, “partially
hydrogenated” (trans fats)
Eat Vegetables in
Abundance and Fruits
Frequently!
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Fruits and veggies are
packed with phytochemicals.
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Vitamins
Carotenoids
Flavonoids
Indoles
Isoflavones and phytosterols
Nature’s own pharmacy!
Back to calories…
Calories in 1 gram
1 calorie
1 calorie
1 calorie
1 calorie
1 calorie
1 calorie
1 calorie
1 calorie
1 calorie
1 calorie
1 calorie
1 calorie
1 calorie
1 calorie
Carbs
1 calorie
Protein
1 calorie
Fats