Carbs, Proteins, and Fats What are they and how much do I need?

Gasoline is to a car as _____ is to the body. Calories are a measurement of energy. Where do calories come from? Carbohydrates Proteins Fats

Carbohydrates Principal source of fuel for our bodies. Combination of carbon, hydrogen, oxygen. Guidelines suggest 55-60% of our diet should be carbohydrates.

Not all carbs are created equal! Some are simple and easily digestible. quickly raise blood sugar (glucose) insulin flood soaks up glucose looking for more – cravings More refined foods white potato, white rice, white pasta, soda, juices, sweets Fruits

Not all carbs are created equal! Some are complex and digested more slowly. Broken down more slowly or not at all (fiber). More staying power Less refined foods – plant based whole grain breads and cereals, veggies

Fiber Rocks! Soluble fiber dissolves and becomes “gummy” creating a sense of fullness and traps cholesterol. Apples, citrus fruit, and carrots Insoluble fiber or roughage speeds the passage of food through the intestines. Wheat bran, whole grains, and veggies Net carbs

Proteins Growth and repair of all human tissue. Chains of amino acids Complete – full compliment of amino acids Red meat, poultry, fish, eggs, dairy Incomplete – lacking one or more amino acids Vegetable proteins

How much protein do we need? Current guidelines 10-15% with some consensus of no more than 30% of daily diet. Lean protein is better! Red meat only occasionally. Fish, nuts, poultry, and beans

Fats Need for storage of energy, insulation of body temperature and transport of vitamins A, D, E, & K. Recommended daily allowance is about 30% fats.

Fats: t he good, the bad, and the ugly! Good:Monounsaturated and Polyunsaturated increases HDL or “good cholesterol”. Nuts, seeds, fish, and most vegetable oils (canola, olive, sunflower, corn…) Saturated fats (the bad)and trans-unsaturated fats (the ugly) increase LDL or “bad cholesterol” and triglycerides. Red meat, ice cream, butter (sat fats) Margarine, processed foods like Hostess Twinkies, fried foods, “partially hydrogenated” (trans fats)

Eat Vegetables in Abundance and Fruits Frequently! Fruits and veggies are packed with phytochemicals. Vitamins Carotenoids Flavonoids Indoles Isoflavones and phytosterols Nature’s own pharmacy!

Back to calories… CarbsProteinFats Calories in 1 gram 1 calorie