Carbohydrates, Proteins and Fats Food For Today 2-2 & 2-3

Carbohydrate Facts Carbohydrates are the body’s main source of energy. If you don’t eat enough carbohydrates, your body will use the other energy-producing nutrients for energy…however, this keeps those nutrients from doing their specialized jobs.

Types of Carbohydrates Complex Carbohydrates Starches – potatoes, corn, grain products, rice, beans, pasta Dietary Fiber – found only in foods from plant sources Simple Carbohydrates Fructose – sugar found in fruits Maltose – sugar found in grain products Lactose – sugar found in dairy products Sucrose – refined sugar that is extracted from plants and used as sweetener.

Dietary Fiber The only form of carbohydrate that does not provide energy – it consists of nondigestible plant materials. Insoluble Fiber – fiber that will not dissolve in water. In soluble fiber absorbs fluids like a sponge and contributes bulk which helps food move through the large intestine. It promotes regular bowel movements. Examples are fruit and vegetable skins and whole wheat or wheat bran products. Soluble Fiber – fiber that dissolves in water, but increases the thickness of the stomach contents. May help lower cholesterol. Found in fruits, vegetables, dry beans, peas, lentils, and oat products. How much fiber??? Most Americans only get about half of the recommended amount. 20-35 grams/day is recommended for adults. Adolescents should add 5 to their age to compute needed amount…age 14+5=19 grams/day

Protein Facts They are used by the body, mainly to help it grow and repair damaged parts/cells. About one-fifth of the body’s total weight is protein…hair, eyes, skin, muscles, and bones are made up of protein. Proteins can only do their job if you consume enough carbohydrates and fats for your energy needs.

Types of Protein Proteins are made of chains of chemical building blocks called amino acids. Those chemical substances can be arranges in lots of ways. Your body can make all but 9 of the 22 known amino acids. Those nine are called essential amino acids because they must come from the foods you eat. Complete Proteins – supply all 9 amino acids. Sources include meat, poultry, fish, eggs, dairy products, and soy products. Incomplete Proteins – all foods from plant sources (except soy) are incomplete proteins and do not contain all 9 essential amino acids. It is possible to obtain those by eating a variety of incomplete proteins.

Fat Facts Promote healthy skin and normal cell growth Carry vitamins A,D,E and K to wherever they are needed Provide a reserve supply of energy Act as a cushion to protect organs Add flavor to food Move slowly through digestive system so they help you feel full longer

Problem with Fat American eat too much fat – this increases the risk of illness such as heart disease and cancer. Can create a health risk by contributing to overweight or obesity. Fats should not be eliminated, but they should be limited…choose low-fat options whenever possible.

What is Cholesterol? It is a fatlike substance present in all body cells that is needed for many essential body processes. Contributes to the digestion of fat Assists in the production of Vitamin D Adults manufacture all the cholesterol they need Children need it in their diet because they do not produce enough

Types of Cholesterol LDL – low-density lipoprotein – chemical that takes cholesterol from the liver to wherever it is needed in the body…if too much LDL cholesterol is circulating it will build up on artery walls. This is why LDL is “BAD CHOLESTEROL” HDL – high-density lipoprotein – chemical that picks up excess cholesterol and takes it back to the liver where is stored safely. This is why HDL is “GOOD CHOLESTEROL”

Types of Fat Saturated fatty acid – appear to raise LDL – solid at room temperature such as fat from meat, whole milk, coconut oil, etc. Polyunsaturated fatty acids – seem to lower cholesterol – liquid at room temperature such as vegetable, corn, soybean and safflower oil. Monounsaturated fatty acids – appears to lower LDL and raise HDL – liquid at room temperature such as canola, olive and peanut oils.