Carbohydrates.

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Presentation transcript:

Carbohydrates

Carbohydrates We get most of our carbohydrates from the GRAINS group. FRUITS and VEGETABLES are also a good source of carbohydrates. Almost all of our carbohydrates come from PLANT food sources. The main function of carbohydrates is to PROVIDE ENERGY. They provide FOUR calories per gram.

The three types of carbohydrates are: If we eat more carbs than our bodies need for energy, they get stored as FAT. The three types of carbohydrates are: SIMPLE SUGARS COMPLEX STARCHES FIBER Sugars are SIMPLE. Starches are COMPLEX. Complex starches will BREAK DOWN into simple sugars.

SIMPLE SUGARS Food Sources:

COMPLEX STARCHES Food Sources:

Glucose Sucrose Fructose Maltose Lactose List the different types of sugars and their food sources: SUGAR OTHER NAME FOOD SOURCES Glucose “Blood Sugar” Fruit, Veggies, Grains Sucrose “Table Sugar” Table Sugar, Sugar Cane Fructose “Fruit Sugar” Fruit Maltose “Malt Sugar” Grains Lactose “Milk Sugar” Milk

Fiber

Fiber The average American does not get enough FIBER in their diets. The National Cancer Institute recommends that the average person gets 20-35 GRAMS of fiber every day. Two other common names for fiber are: ROUGHAGE or CELLULOSE.

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: Type of Fiber Function A. Soluble Shown to lower total blood cholesterol Insoluble *Will NOT digest or dissolve Helps move food through the body 7. Cellulose is insoluble, or non-digestible.

9. Foods that are high in fiber include: 8. Fiber only comes from PLANT food sources. You CANNOT get fiber from animal food sources. 9. Foods that are high in fiber include: Fruits and Veggies (Especially the Skins!) Whole Grains Legumes/Beans Bran 10. Ways to increase fiber in the diet include: Make Half Your Grains Whole grains Use Whole Wheat Flour Eat the Skins

11. Label the Wheat Kernel below: __ENDOSPERM___ Provides: Starch Protein __Bran___ Provides: Fiber Vitamins Minerals __GERM___ Provides: Unsaturated Fatty Acids “B” Vitamins Vitamin E Iron Zinc Other Trace Minerals

12. The MOST beneficial part of the wheat kernel is the: Germ 13. The LEAST beneficial part of the wheat kernel is the: Endosperm

14. When a product claims that it is “Whole Wheat” or “Whole Grain”, it must use the ENTIRE wheat kernel, or ALL THREE parts. 15. Other products, like white bread and rice, usually only use the ENDOSPERM, which is the LEAST beneficial part of the wheat kernel. 16. ENRICHED: some of the nutrients that were lost in processing are added back into the product. 17. FORTIFIED: 10% more of the Daily Value for the nutrient is being added.