Identifying Macronutrients This material was funded by USDA’s Food Stamp Program through the California Department of Public Health’s Network for a Healthy California. These institutions are equal opportunity providers and employers. The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious foods for a better diet. For information on the Food Stamp Program, call Presented by: Network for a Healthy California Huntington Beach Union High School District

No matter what we eat… Foods give our bodies nutrients Nutrients are needed for survival Nutrients regulate body functions, promote growth, repair body tissues and give us energy We need more than 40 different nutrients

What are Macronutrients?

They are the large nutrients that are found in the foods we eat. What are these three large nutrients?

Macronutrients Carbohydrates (CHO) Protein (PRO) Fat

Carbohydrates

Main Function-- Around-the-clock energy for the brain and body Two kinds of carbohydrates  Simple  Complex

Simple Carbohydrates Simple structures– also known as sugar Several types of sugars – glucose, fructose, sucrose (usually ends in “ose”) Glucose is energy fuel for the body and brain Your body can also convert some proteins to glucose

Simple CHO: Fructose Found in fruits High Fructose Corn Syrup Found in sodas, processed foods

Sources of Simple CHO Processed: Table Sugar Soda Hard Candy Pastries Cookies/cake Processed foods Natural: Honey Fruits

Complex Carbohydrates Made of glucose linked together by bonds Sometimes these long chain sugars are called starches These foods break down in the small intestine & slowly releases glucose in the blood Most of our CHO should be complex

Fiber Complex carbohydrate found in plants It is made of long chain structures that are held together with bonds but they cannot be broken down Important for digestive health

Fiber Helps prevent constipation May protect against colon cancer Helps reduce risk heart disease

Sources of CHO Complex Carbohydrates: Grain Products Breads Rice Pasta Vegetables Squash Potatoes Corn broccoli Dry Beans Peas Lentils

Carbohydrate Where is it found on the MyPyramid?

How much do we need? About half of total calories should come from CHO Sugars should be just a very small part of our diets 25 – 35 grams of fiber a day

Protein

Every cell in your body is made of protein 16% of our total body weight is protein

Protein Functions Helps build muscles, blood, skin, hair, nails, and internal organs. Helps the body grow & repair itself Helps fight disease.

Amino Acids  Protein is made of 20 amino acids which are used like building blocks.  Your body arranges amino acids to make the different proteins it needs.

Amino Acids What we eat must supply nine of the amino acids These amino acids are called essential Our body can make the rest of the amino acids

Complete/Incomplete Protein Protein foods that have the essential amino acids are called complete protein – animal products Protein foods that do not have all of the essential amino acids are called incomplete protein – plant proteins

Where do we find Protein?

Protein Sources Animal Sources: (Complete Proteins) Meat Poultry Fish Eggs Dairy Products Plant Sources: (Incomplete Proteins) Dry Beans Peas Nuts Tofu Grain Products

How much Protein do we need? We need 10 – 15% of total calories from protein

Too Much Protein... …may mean too much fat, which over a long period can increase risk of heart disease and some types of cancer.

Fats Butter

Do we need fat in our diet?

Fat Fats give flavor, texture & makes a person feel full

Functions of Fat Maintains body temperature Promotes healthy skin & normal growth. A part of cellular membranes

Functions of Fat Protects vital organs & nerves Aids in absorption of fat-soluble vitamins Provides a source of essential fatty acid Provides kcal/energy to the body

Two Types of Fat Saturated Fat - usually solid at room temperature - too much can lead to clogged blood vessels Unsaturated Fat - liquid at room temperature - helps maintain health of blood vessels

Trans Fat Made when hydrogen is added to vegetable oil Trans fat has a long shelf life & foods stay fresh longer Unhealthy for blood vessels & heart

Sources of Fat Saturated Fats: Butter Stick Margarine Meat fat Poultry fat Dairy Products Unsaturated Fats: Vegetable oils Nuts Olives Avocados Fish

Sources of Trans Fat French fries Doughnuts Pastries Pie crusts Biscuits Pizza dough Cookies Crackers Stick margarines and shortenings

How much Fat do we need? Recommend 20-35% of total calories come from fat Fat has 9 kcal per gram vs. 4 kcal per gram for carbohydrates and proteins

Calories Calories – the amount of energy released when nutrients are broken down Calories eaten should match the number of calories burned

Calories cont. Calories that are not burned are stored in the body 3,500 calories = 1 pound of fat (weight)

Too Many Calories… Risk of… Heart Disease Diabetes Hypertension (HTN) Obesity Various forms of cancer Stroke

Summary Eat a variety of foods to get the carbohydrates, protein and fats you need for a healthy body Eat in moderation Carbohydrates 45 – 65% Proteins 10 – 15% Fats 20 – 35% for individual calorie needs

How can you use this information to educate your family?

"To eat is a necessity, but to eat intelligently is an art." - La Rochefoucauld This material was funded by USDA’s Food Stamp Program through the California Department of Public Health’s Network for a Healthy California. These institutions are equal opportunity providers and employers. The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious foods for a better diet. For information on the Food Stamp Program, call