Transcript Carbohydrates - davis.k12.ut.us

Carbohydrates
Carbohydrates
1. We get most of our carbohydrates from the
GRAINS group.
2. FRUITS and VEGETABLES are also a good
source of carbohydrates.
3. Almost all of our carbohydrates come from
PLANT food sources.
4. The main function of carbohydrates is to
PROVIDE ENERGY.
They also help to digest protein and fat.
Counting Carbs
• Carbs give you 4 calories per gram
• EXAMPLE:
– If you eat 5 grams of carbs, you are consuming
20 calories:
5 GRAMS X 4 Calories per gram = 20 Cal
You Try!
• You ate 27 gr. of carbs
total in your meal.
• How many calories did
you consume?
• Answer: 27 X 4 = 108
calories
CARBOHYDRATES
45-65% of our
calories should
come from
carbohydrates.
Based on a 2,000 Level Cal Diet
• 50% of calories from carbs in a 2,000 calorie
per day diet is 1000 calories
• That’s equal to 250 grams of carbs a day.
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Banana carbs =25 gr.
Burger King Wopper Carbs = 44 gr.
Cream of Wheat Carbs = 29 gr.
Carrot carbs = 7 gr.
1 cup vanilla soft serve ice cream = 38 gr.
7. If we eat more carbs than our bodies use for
energy, they get stored as FAT.
8. The three types of carbohydrates are:
a) SIMPLE SUGARS
b) COMPLEX STARCHES
c) FIBER
9. Sugars are SIMPLE. Starches are COMPLEX.
10. Complex starches will BREAK DOWN into simple
sugars during digestion, keeping you fuller
longer.
SIMPLE SUGARS: Quick Energy
Food Sources:
Natural and
added sugar.
They do not
usually supply
other nutrients or
fiber.
List the different types of simple sugars and
their food sources:
Total Sugar includes natural and
added sugars on food labels
• Notice also
that sugar is
listed under
carbohydrate
because it is
a carb!
COMPLEX STARCHES: Long lasting
They also supply
other nutrients
and fiber that the
body needs. They
are a better
choice.
Food Sources:
Starchy foods such as: whole grains, beans & peas, and vegetables.
Fiber
1. The average American does not get enough
FIBER in their diets.
2. The National Cancer Institute recommends
that the average person gets 20-35 GRAMS
of fiber every day.
3. Two other common names for fiber are:
ROUGHAGE or CELLULOSE.
4. Fiber is important because it attracts WATER
to the INTESTINES and helps move food
through our systems faster. You have to have
water along with fiber or it is not as effective.
5. Benefits of fiber include a lowered risk of
DIVERTICULITUS, HEMORRHOIDS and
COLON or RECTAL CANCER.
6. List the two types of fiber and the main
functions they perform:
7. Fiber only comes from PLANT food sources.
You CANNOT get fiber from animal food
sources.
8. Foods that are high in fiber include:
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Fruits and Veggies (Especially the Skins!)
Whole Grains
Legumes/Beans
Bran
9. Ways to increase fiber in the diet include:
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Add Whole Grains (At least 3 oz. per day)
Eat the Skins
Use Whole Wheat Flour
10. Label the Wheat Kernel below:
A.ENDOSPERM
Provides:
Starch
Protein
B. GERM
Provides:
Unsaturated Fatty Acids
“B” Vitamins
Vitamin E
Iron
Zinc
Other Trace Minerals
C. Bran
Provides:
Fiber
Vitamins
Minerals
11. When a product claims that it is “Whole Wheat”
or “Whole Grain”, it must use the ENTIRE wheat
kernel, or ALL THREE parts.
12. Other products, like white bread and rice, usually
only use the ENDOSPERM, which is the LEAST
beneficial part of the wheat kernel.
13. A product is ENRICHED when five of the eleven
nutrients that were lost in processing are added
back into the product. (Niacin, Riboflavin,
Thiamin, and folic acid)
14. A product is FORTIFIED when 10% more of the
Daily Value for the nutrient is being added.