Unit 4: Carbohydrates and Fats: Implications for Health

 Which food groups contain carbohydrate?  Provide 4 calories/gram  Simple carbs: sugars  Complex carbs: starches & fiber ◦ Fiber helps control diverticulosis, glucose, cholesterol, weight

Life Stage Group RDA/AI* g/d Infants: 0−6 mo 7−12 mo 60* 95* Children: 1−3 y 4−8 y 130 Males: All ages 9−70+ y 130 Females : All ages y 130 Pregnancy: All ages175 Lactation: All ages210  RDA= 130 grams/day for adults (minimum supply needed for brain)  Avg. intake=~ grams  Recommendations vary  FNB: 45%-65% of total Calories  Nutrition Facts panel: 60%= 300 grams for 2000 Calories  Focus on fruits, vegetables, whole grains, and beans

 What do the following terms mean? ◦ Glucose ◦ Ketosis ◦ Normal blood glucose range ◦ Insulin ◦ Hyperglycemia ◦ Hypoglycemia ◦ Diabetes ◦ Exchange Lists/Carbohydrate Counting

 Diabetes: underproduction of insulin (or none at all)  Hyperglycemia (high blood glucose) ◦ Diagnosis: fasting glucose >126 ◦ Type 1, Type 2, Gestational ◦ Symptoms of diabetes: excessive urination, thirst, & hunger; blurred vision  Hypoglycemia (low blood glucose)

 Meal plan method for diabetes by counting carb grams or servings in meals and snacks. ◦ By evenly spacing carb foods through the day & by eating about the same amount at each meal/snack you get better glucose control. ◦ Aim for small meals/snacks with mix of complex carbs, protein, & fat.  Carb can be counted by either carb servings/choices or by carb grams. One carb serving/choice= 15g of carb.  Meals= ~3 or 4 carb servings (45 to 60 g)  Snacks= ~1 or 2 carb servings (15 to 30g)

Breakfast: 1/2 cup orange juice= 15 2 slices (2 oz.) whole-wheat toast= 30 1 soft-cooked egg= 0 2 tsp. Margarine= 0 Total grams carb= 45 Lunch: 2 slices (2 oz.) rye bread= 30 2 oz. sliced turkey= 0 2 lettuce leaves= <1 1 tsp. mayonnaise= 0 1 small bag (3/4 oz.) pretzels= 15 1 small (4 oz.) apple= 15 Total grams carb= 60 Dinner: 3oz. baked chicken breast= 0 1/2 c. mashed potato= 15 1/2 c. cooked carrots= 5 1 small (1 oz.) dinner roll= 15 2” brownie square= 15 Total grams carb= 50 Snack: 1/2 c. juice-packed fruit cocktail= peanuts= 0 Total grams carb= 15

 Nutritive Sweeteners  Non-nutritive sweeteners  Sugar alcohols

 What is the storage form of carbohydrate in the body?  Carbohydrate deficiency can lead to?

 Obesity  CVD  Diabetes  Dental Carries  Cancer  Diverticulosis (low fiber)

Do athletes require low-carbohydrate or moderate-high carbohydrate diets? Why?

 To provide energy to working muscles.  Without carbohydrates, performance and health can suffer  Essential to building glycogen stores and providing the long-haul energy that is so important in endurance events.  During exercise, glycogen is converted back to glucose and is used for energy.  50-60% of daily calories as carb; 15-20% from protein; 30-35% fat

Breakfast: Oatmeal with skim milk + Banana Orange juice Endurance workout: 8 ounces of Gatorade® for every 10 –20 minutes Post-workout: Bagel with peanut butter Fruit yogurt and Grape juice Lunch: Chicken salad sandwich on whole grain bread Carrot and pepper sticks + apple Corn chips Skim milk Snack: Dry cereal mixed with raisins and peanuts Peach Dinner: Pasta with meat sauce Italian bread Salad with veggies/lowfat dressing Steamed broccoli and cauliflower Frozen yogurt/strawberries

 What terms do we thing of when discussing the topic of dietary fat?  What foods contain fat?  What foods are saturated fats?  How about unsaturated fats?

 How many calories per gram?  What about trans fatty acids?  What does hydrogenation refer to?

 Saturated FA’s: mainly in animal fats  Unsaturated FA’s: mainly plant oils  Cholesterol: found only in animal foods (egg yolk, meats, dairy); precursor for bile acids, hormones, & vitamin D  High intakes of saturated fat, trans fat, & cholesterol can lead to high blood cholesterol and heart disease  Need fat for energy, essential fatty acids, protecting organs, & insulating body for temperature regulation

 What do you think is the best way to approach fat consumption in the diet?  What advice can you give about dietary cholesterol consumption?  After reviewing this chapter, what can you say about eating a healthy diet?

Breakfast: 1 c bran cereal with raisins 3/4 c skim milk 1 med. banana 1/4 c egg substitute Lunch: 1 ½ c tossed green salad w/raw veggies 2 T olive oil vinaigrette salad dressing 1 serving frozen lean cuisine beef and broccoli Snack: 1 medium apple 1 T peanut butter Dinner : 1 c pasta + 1 T olive oil 1/4 c marinara sauce 3 oz skinless chicken breast Snack: 1/2 c low-fat frozen yogurt Calories= ~1, % Calories from Saturated Fat 30% Calories from Total Fat

Breakfast: ½ cup orange juice ½ cup pureed or scrambled egg ½ cup oatmeal with 2 tsp sugar & marg. ½ cup whole milk 1 slice wheat bread pureed with milk Lunch: 3 ounces lean roast beef pureed with 3 T broth ½ cup pureed mashed potatoes ½ cup pureed cooked broccoli 1 whole wheat roll pureed with milk ½ cup pureed pears 2 tsp margarine ½ cup whole milk Snack: High protein, high calorie shake/smoothie Dinner: 3-4 ounces chicken pureed with 3 T broth ½ cup pureed carrots ½ cup pureed Lima beans 1 slice whole wheat bread pureed with milk ½ cup banana pudding 2 tsp margarine/butter ½ cup whole milk Snack: High protein, high calorie shake/smoothie ~2,500 calories total for day