Transcript Document
UNIT 4: CARBOHYDRATES & FATS Exchange System Review: Weekly Project The exchange system groups similar kinds of foods into various exchange lists: Fruit, vegetable, starch, sweets/desserts/other carbs, meat & meat subs, milk, fat, fast foods, combo foods, free foods, alcohol. Portion sizes are specified for each food. You should be able to "exchange" any food on a list for another food on the same list, because they are similar in nutrient content (calories, carbs, fat, protein). Example: Starch list includes bread, tortillas, pasta, rice, cereal and starchy vegetables like potatoes. Each serving provides approximately the same nutrients, and they are all interchangeable in your meal plan. Exchange Examples 1 Starch Exchange= 1 Fruit Exchange= 15 g carb, 3 g pro, 0-1 g fat, 80 kcals 15 g carb, 0 g pro, 0 g fat, 60 kcals 1 slice bread 1 6-in tortilla ½ English Muffin ½ cup hot cereal 3 cups popcorn ½ cup corn ½ cup sweet potato 1 small banana 1 small apple ½ cup canned fruit or fresh fruit ½ cup fruit juice ¼ cup dried fruit Carbohydrates Carbohydrates Provide 4 calories/gram Simple carbohydrates Monosaccharides: glucose, fructose (sugar in fruit), galactose Disaccharides: maltose (sugar in syrup), sucrose (table sugar), lactose (sugar in milk) Complex carbohydrates Polysaccharides: glycogen (storage of glucose in muscle and liver), starch, fiber Carbohydrates What are the functions of carbohydrates? Functions of Carbohydrate Supplies energy/calories for use by body Main fuel source for brain, nervous system, RBC, & muscles in forms of blood glucose & glycogen Brain gets energy ONLY from glucose Imparts sweetness to our foods When carbohydrates are not consumed, fat and protein are used as sources of energy. Ketosis – production of ketone bodies Ketoacidosis – lowering of blood pH Carbohydrate Requirements RDA: 130 grams/day for adults (minimum supply needed for brain) Avg. intake ~ 180-330 grams/day Recommendations vary FNB: 45%-65% of total calories Nutrition Facts panel: 60% or 300 grams per 2000 Calories Focus on fruits, vegetables, whole grains, and beans Blood Glucose Control Pancreas regulates blood glucose When blood glucose is high, insulin is secreted. When blood glucose is low, glucagon is secreted. Pancreas Blood Glucose Control Insulin Active after a meal Stimulates the uptake of glucose from the blood by muscle, adipose, other cells. Net effect: insulin lowers blood glucose Glucagon Active during a fast Stimulates the formation of glucose from noncarbohydrate compounds (e.g., amino acids, lactic acid, glycerol) (process “gluconeogenesis”) Net effect: glucagon increases blood glucose Diabetes & Blood Glucose Diabetes Type 1: no or limited production of insulin Type 2: resistance to the produced insulin Gestational diabetes: affects some pregnant women Hyperglycemia (high blood glucose) Fasting glucose > 126 mg glucose/dL blood Symptoms: excessive urination, thirst, hunger, blurred vision, fatigue, weight loss, poor wound healing, dry mouth, tingling in feet, cardiac arrhythmia, coma, seizures. Carbohydrate Counting during diabetes Count carbohydrates consumed. By evenly spacing carbohydrate-rich foods through the day & by consuming approximate the same amount you get better glucose control. Aim for small meals/snacks with mix of complex carbohydrates, protein, & fat. Carbohydrates can be counted by either carbohydrate servings or carbohydrates grams. One carbohydrate serving= 15g of carb. Sample Menu: Carbohydrate Counting Breakfast: Dinner: 1/2 cup orange juice = 15 g 3oz. baked chicken breast = 0 g 2 slices (2 oz.) whole-wheat toast = 30 g 1/2 c. mashed potato = 15 g 1 soft-cooked egg = 0 g 1/2 c. cooked carrots = 5 g 2 tsp. Margarine = 0 g 1 small (1 oz.) dinner roll = 15 g Total carbohydrates= 45 g 2” brownie square = 15 g Total carbohydrates = 50 g Lunch: 2 slices (2 oz.) rye bread = 30 g Snack: 2 oz. sliced turkey = 0 g 1/2 c. juice-packed fruit cocktail = 15 g 2 lettuce leaves < 1 g 10 peanuts = 0 g 1 tsp. mayonnaise = 0 g Total carbohydrates = 15 g 1 small bag (3/4 oz.) pretzels = 15 g 1 small (4 oz.) apple = 15 g Total carbohydrates = 60 g Sports Nutrition Do athletes require low-carbohydrate or moderatehigh carbohydrate diets? Why? Carbohydrates for Athletes To provide energy to working muscles. Essential to building glycogen stores During exercise, glycogen is converted back to glucose and is used for energy. Consume: 50-60% of daily calories from carbohydrates 15-20% of daily calories from proteins 30-35% of daily calories from fats High-Carbohydrate Training Diet Breakfast: Snack: Oatmeal with skim milk + banana, Dry cereal mixed with raisins and peanuts orange juice Peach Endurance workout: 8 ounces of Dinner: Gatorade® for every 10 – 20 minutes of Pasta with meat sauce, Italian bread, salad exercise with veggies/low-fat dressing, steamed broccoli and cauliflower, frozen 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 yogurt/strawberries Fats Fats are comprised of: Fatty acids (simplest type of fat) Triglycerides (made of 3 fatty acids attached to one glycerol molecule) Phospholipids (made of 1 phosphate group + 2 fatty acids attached to one glycerol molecule) Cholesterol (found only in animal foods; precursor for bile acids, hormones, & vitamin D) Fatty acids can either be: Saturated Unsaturated – monounsaturated & polyunsaturated Fat High intakes of saturated fat, trans fat, & cholesterol can lead to high blood cholesterol and heart disease. Functions of fats: Provide omega 3 and omega 6 fatty acids (essential fatty acids) Impart flavor and mouth-feel to our foods Cholesterol – important for bile production, vitamin D, certain hormones Phospholipids – component of cell membranes Recommendations: Fat Intake Dietary Guidelines 20-35% of total calories (= 44-78 total grams/day for 2000 calories) <10% total calories from saturated fat Food Labels: 2000 calories <65 grams total fat <20 grams saturated fat/day To reduce risk of heart disease: <7% total calories from saturated fat (= 15 grams for 2,000 calories) <200 mg cholesterol daily Saturated & Trans Fats Saturated Fats Saturated Fats Mainly from animals: Trans Fats Baked goods: Beef, lamb, pork, poultry with skin, beef fat Lard, cream, butter Fried foods: Cheese, other whole or reduced-fat dairy products Some from plants: Palm, palm kernel & coconut oils Raise bad LDL levels Trans fats lower HDL levels French fries, fried & breaded chicken & fish Snack foods: Popcorn, crackers. Traditional: Increase risk of heart disease Pastries, biscuits, muffins, cakes, pie crusts, doughnuts, & cookies Stick margarine & vegetable shortening Unsaturated Fats Monounsaturated Fats Polyunsaturated Fats Vegetable oils: High in Omega-6 & Omega-3 Olive, canola, peanut & sesame Fruits: Avocados & olives (ALA) Vegetable oils – soybean, corn and safflower Many nuts and seeds – walnuts & sunflower seeds Many nuts and seeds: Almonds & peanuts/peanut butter High in Omega-3 (EPA and DHA) Fatty fish – salmon, tuna, mackerel, herring and trout Reduce LDL levels May lower risk of heart disease Heart Healthy Meal Plan Breakfast: Dinner : 1 c bran cereal with raisins 1 c pasta + 1 T olive oil 3/4 c skim milk 1/4 c marinara sauce 1 med. banana 3 oz skinless chicken breast 1/4 c egg substitute Snack: Lunch: 1/2 c low-fat frozen yogurt 1 ½ c tossed green salad w/raw veggies 2 T olive oil vinaigrette salad dressing Calories= 1,600 kCal 1 serving frozen lean cuisine beef and 6% Calories from Saturated Fat broccoli 30% Calories from Total Fat Snack: 1 medium apple 1 T peanut butter AHA Recommendations: Omega-3 Beneficial to the heart and for proper cardiovascular health. Omega-3 fatty acids: decrease risk of arrhythmias, which can lead to sudden cardiac death decrease triglyceride levels decrease growth rate of atherosclerotic plaque lower blood pressure (slightly) Food Serving omega-3 fatty % DV acids Density Quality Flax seeds 0.25 cups 7.0 g 156.4 17.6 Excellent Walnuts C 0.25 cup 2.3 g 50.4 6.3 Very good Chinook salmon, baked/broiled 4.0 oz-wt 2.1 g 46.4 3.6 Very good Scallops, baked/broiled 4.0 oz-wt 1.1 g 24.4 3.3 Good Soybeans, cooked 1 cup 1.0 g 22.9 1.6 Good Halibut, baked/broiled 4.0 oz-wt 0.6 g 13.8 1.8 Good Shrimp, steamed, boiled 4.0 oz-wt 0.4 g 8.2 1.5 Good Snapper, baked 4.0 oz-wt 0.4 g 8.0 1.1 Good Tofu, raw 4.0 oz-wt 0.4 g 8.0 1.9 Good Winter squash 1 cup 0.3 g 7.6 1.9 Good Tuna, yellowfin 4.0 oz-wt 0.3 g 7.3 0.9 - Cod, baked 4.0 oz-wt 0.3 g 7.1 1.2 - Kidney beans 1 cup 0.3 g 6.7 0.6 - http://www.whfoods.com/genpage.php?tname=george&dbid=75 AHA Recommendations: Omega-3 Patients without CHD: Eat a variety of (preferably fatty) fish @ least 2x/week Include oils & foods rich in ALA (flaxseed, canola, soybean oils, flaxseed and walnuts). Patients with CHD: Consume ~1 g of EPA+DHA per day, preferably fatty fish. Patients who need to lower triglycerides: 2 to 4 grams of EPA+DHA per day provided as capsules under a physician’s care. Resources American Diabetes Association: www.diabetes.org Carbohydrate Counting: http://www.diabetes.org/uedocuments/10CarbCounting.pdf American Heart Association: www.americanheart.org Gatorade Sports Science Institute: www.gssiweb.com