Transcript Carbohydrates

PAF1O/PAF2O
Canada’s Food Guide
Foods Supply Nutrients
• Food supplies your body with nutrients,
substances that the body needs to
regulate bodily functions, promote growth,
repair body tissues, and obtain energy.
• There are six classes of nutrients:
carbohydrates, fats, proteins, vitamins,
minerals, and water.
• Carbohydrates, fats, and proteins can all
be used by the body as sources of energy.
Nutrients: The Body’s Fuel
Macronutrients: We need lots of these
• Carbohydrates:
• Fat:
• Protein:
primary fuel source
secondary fuel source
used for repair & maintenance
Micronutrients: We need less of these
• Vitamins
• Minerals
• Water
Carbohydrates
• Carbohydrates are nutrients made of
carbon, hydrogen, and oxygen.
• Carbohydrates supply energy for your
body’s functions.
Types of Carbs
Simple
Carbohydrates
Complex
Carbohydrates
• Simple carbohydrates are also
known as sugars.
• Examples: candy, syrups, pop,
fruit.
• The body digests these very
quickly.
• Complex carbohydrates are
made up of sugars that are
linked together chemically to
form long chains. They are
also called starches.
• Examples: bread, pasta, rice,
broccoli, chick peas.
• The body takes longer to
digest these.
Simple Carbohydrates
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simple sugars with a chemical structure that is composed of one or two sugars.
very little nutritional value to the body
They are also called starches
digested by the body more quickly, because they have a very simple chemical
structure.
• …table sugar, products with white flour, honey, milk, yoghurt, candy, chocolate,
fruit, fruit juice, cake, jam, biscuits, molasses, soda and packaged cereals.
• Read the labels. If the label lists sugar, sucrose, fructose, corn syrup, white or
“wheat” flour, they contain simple carbohydrates. If these ingredients are at the
top of the list, they may contain mostly simple carbohydrates, and little else.
They should be avoided.
Complex Carbohydrates
• consist of a chemical structure that is made up of three or
more sugars, which are usually linked together to form a chain.
These sugars are mostly rich in fiber, vitamins and minerals.
• take a little longer to digest
• act as the body's fuel, and they contribute significantly to
energy production.
• Found in: fruits and vegetables, whole grains, whole grain
breads and pastas, nuts, seeds, dairy products.
Daily Carbohydrate Intake
45 to 65 percent of a person’s daily
Nutritionists recommend that
calorie intake come from carbohydrates.
It is better to eat foods rich in complex carbohydrates rather than simple
carbohydrates.
-protects organs, regulate sugar in your body so cells get energy they
need, provide nutrients to friendly bacteria, help body absorb
CALCIUM
Fiber
• Fiber is a type of complex carbohydrate
that is found in plants.
• A high-fiber diet
– helps prevent constipation
– may reduce the risk of colon cancer
– may help prevent heart disease
Your Body’s Energy Reserves
• At a meal, you usually eat more
carbohydrates than your body can
immediately use.
• The extra carbs are converted into a type
of starch called glycogen.
• If you eat so many carbohydrates that the
body’s glycogen stores are full, then the
excess carbohydrates are stored as fat
instead.
Daily Carbohydrate Intake
• Nutritionists recommend that 45 to 65
percent of a person’s daily calorie intake
come from carbohydrates.
• It is better to eat foods rich in complex
carbohydrates rather than simple
carbohydrates.
Mat’s Carb Picks 
•Broccoli
•Fruits!
•Quinoa
Fats
• We usually think of body fat in terms of
weight gain. However, we CANNOT live
without it!
• Fats are made of carbon, hydrogen, and
oxygen.
• Fats supply your body with energy, form
your cells, maintain body temperature, and
protect your nerves.
Unsaturated Fats
(“Good” Fats)
• Unsaturated Fats have at least one
double bond in a place where hydrogen
can be added to the molecule.
• Unsaturated fats (MONO + POLY) are
usually liquid at room temperature.
• Examples: Oils (olive, vegetable, etc.),
avocado, nuts, fish
Saturated Fats
(“Bad” Fats)
• Fats that have all the hydrogen the
carbon atoms can hold are called
saturated fats.
• Saturated fats are usually solid at room
temperature.
• Too much saturated fat in your diet can
lead to heart disease.
• Examples: Butter, cheese, French fries,
ice cream, whipped cream, processed
meats.
Trans Fats
• Trans fats are made when manufacturers
add hydrogen to the fat molecules in
vegetable oils.
• Trans fats are found in margarine, chips,
and commercially baked goods.
• Trans fats have many of the negatives of
saturated fat.
Daily Fat Intake
WHY DO WE NEED FAT?
However, as most people know, excess body fat is associated with
serious health risks.
It’s all about keeping a healthy amount of body fat.
20 to 35 percent of your calories
Nutritionists recommend that
come from fat, primarily unsaturated fat.
Mat’s Fat Picks 
•Salmon
•Avocado
•Nuts
• Almonds
• Pistachio
• Cashew
• Walnuts
WHY YOU CAN NOT AVOID FAT
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What happens to our bodies when we do not have enough body fat and/or
fat in our diets?
We may experience:
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Dry skin
Hair loss
Sensitivity to cold
Bruising
Poor growth and development
Slow healing of wounds
Loss of menstruation
Low immunity
Proteins
•Proteins can serve as a source of energy.
•The most important function of proteins is
their role in the growth and repair of your
body’s tissues.
•They are the building blocks of muscles
and cell regeneration.
• Nutritionists recommend that 10 to 35 percent of your
calories come from proteins.
High Protein “Diet”
• As the name high protein diet plan would suggest, the
ordinary foods on a high protein diet plan should have a high
protein content and low in fat. High protein foods include the
following:
• Beef
• Eggs & Egg Whites
• Chicken
• Fish
• Bacon, Ham and Corned Beef
• Cheese
• Turkey
• Veal
• Tofu
• Pork
• Nuts
• Beans
• Milk
You can create your own high protein diet plan to build your
muscles and maintain weight loss.
• Consuming protein after training is a proven
method for increasing muscle size and
strength, as it provides muscles with the
amino acids they need to rebuild and
recover. Experts recommend consuming
approximately 20 grams of high-quality
protein—such as lean meat, chicken, fish or
a protein supplement, together with 40 to 80
grams of simple carbohydrates such as
pasta or fruit—within 30
following a workout.
minutes
•research shows that
consuming another 20 grams of
high-quality protein two hours
following a workout optimizes
muscle size and strength gains.
Hence, the two-hour rule: 20 grams
of protein immediately after working
out and another 20 grams two hours
later.
•According to Dr. Kim White, senior
scientist at the Gatorade Sports
Science Institute, muscles fully
absorb the initial 20 grams of protein
within two hours post-exercise.
Mat’s Protein Picks 
• Lean meats, chicken and fish
• Egg whites
• Low-fat dairy products
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Tofu
Nuts (almonds & cashews!)
Beans
Hummus
HOW MANY MEALS A DAY?
4‐6
Approximately 2‐3 hours between meals
45-65% carbohydrates
10-35% protein
20-35% fat
FAT
PRO
CHO
Nutrients: the body’s fuel
Macronutrients:
*Carbohydrates:
*Protein:
*Fat:
primary fuel source
used for repair & maintenance
secondary fuel source
•Water:
•Vitamins:
•Minerals:
•Fiber:
most essential nutrient
colorful foods first
supplements second
20-35 grams per day