Transcript Identifying Macronutrients - School Nutrition and Fitness

Macronutrients
Principal funding provided by USDA’s Food Stamp
Program, an equal opportunity provider and employer,
helping limited income Californians buy more nutritious
foods for a healthier diet.
What are Macronutrients?
Carbohydrates (CHO)
Protein (PRO)
Fat
Carbohydrates
What are they?
Two types of carbohydrates
• Simple
• Complex
Carbohydrates…
• are made into simple sugars
• simple sugars supply energy for brain
activity.
Carbohydrates
Too Much/Too Little
• When we eat too many carbohydrates our
bodies turn them into fat & the fat becomes
stored energy.
• Low CHO diets stress the
body causing it to break
down muscle, fat and
protein to make fuel for the
brain.
Where do we get
carbohydrates?
Simple Carbohydrates:
•
•
•
•
Hard Candy
Pastries
Table Sugar
Honey
Sources of
Carbohydrates
• Complex Carbohydrates:
– Grain Products
• Breads
• Rice
• Pasta
– Vegetables
• Squash
• Potatoes
• Corn
–
–
–
–
Dry Beans
Peas
Lentils
Some Fruits
• Banana
• Plantain
Protein
• Your body is made of protein.
• Protein is made of amino acids, which are
like building blocks.
=
Amino Acids
Your body arranges amino acids to
build the different proteins it needs.
Protein Functions
• Helps build muscles, blood, skin, hair,
nails, and internal organs.
• Helps the body grow & repair itself
• Helps fight disease.
Too Much Protein...
may mean too much fat. Over a long
period, this can increase risk of
– heart disease
– diabetes
– and some types of cancer.
Too Much Protein…
may cause calcium loss.
No calcium in
the diet?
=
Too Much Protein...
• Means less carbohydrate intake to fuel
muscles.
• Your brain and eyes need a minimum of 100
grams of carbohydrates per day to work.
• may overwork kidneys & lead to poor
kidney function.
Protein Sources
• Animal Sources:
(Complete Proteins)
–
–
–
–
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Meat
Poultry
Fish
Eggs
Dairy Products
• Plant Sources:
(Incomplete Proteins)
–
–
–
–
Dry Beans
Peas
Nuts
Tofu
• Grain Products
Fats give food…
flavor, texture and makes
a person feel full.
Fat…
• Promotes healthy skin and normal
growth.
• A part of cellular membranes.
Functions of Fat
•
•
•
•
•
•
Protects vital organs
Provides kcal/energy to the body
Aids in absorption of fat-soluble vitamins
Recommend limiting 30% of kcal from fat
Fat has 9 kcal per gram
Provides a source of essential fatty acid
Types of Fat
Two types of fat:
Fat
Fat
• Saturated Fat
- solid at room temperature
- too much clogs blood vessels
• Unsaturated Fat
- liquid at room temperature
- helps maintain health of blood vessels
Too Much Fat...
• Risk of…
–
–
–
–
–
–
Heart Disease
Diabetes
Hypertension (HTN)
Obesity
Various forms of cancer
Stroke
Fat
3,500 calories
equals one
pound of body
fat
3,500 cal.
= 1 lb.
Sources of Fat
• Saturated Fats:
–
–
–
–
–
Butter
Stick Margarine
Meat fat
Poultry fat
Dairy Products
• Unsaturated Fats:
–
–
–
–
Vegetable oils
Nuts
Olives
Avocados
Questions