NAZIA SADAT RD, LDN, MS, MPH UNIT 4 SEMINAR Nutrition Planning And Management

Today’s Agenda Today we will be talking about:  Chapter 2  Carbohydrates  Fats  Assignments for the week

CARBOHYDRATES

Carbohydrates The most abundant organic substance on earth  ~70% of plant structures  Main source of body energy In the US ~50% of dietary energy comes from carbs  % is no the problem, the type is  Western diet contains more carbs from sugary foods than from starches

Types of Carbs Main forms of carbs  Sugars, starches, fiber  Sugars/starches are in the main sources of energy Stored form on carbs?!  Stored in the liver and muscle Categories  Monosaccharide's – 1 sugar  Disaccharides – 2 sugars  Polysaccharides – 3 or more sugars ALL sugars MUST be monosaccharide's before they can be absorbed in the bloodstream

Fiber Carbs are a good source of fiber  Insoluble Fiber  Ingestible part of foods – makes most of bulk  Found in legumes, whole grains, fruits, seeds  Soluble Fiber  Digestible part of foods – dissolves in water and binds with cholesterol to help eliminate it.  Found in pectin's, vegetables, fruits, oats

RDA Carbs  Males: 130g/day  Females: 130g/day Fiber  Males: 38g/day  Females: 25g/day

Function Carbs are the most efficient source of energy  4 kcals/gram of energy Carbs prevent protein from being used as energy  Body can use carbs, protein, fat  But carbs the best  Without appropriate amount of carbs, protein/fat is used Why should we use carbs as energy?  Under normal conditions, the brain uses glucose  Muscles can use glucose or fats

Questions?! What are Normal Blood Glucose Levels?!

Blood Glucose All carbs – except for fiber are broken down to glucose Normal blood glucose: mg/dL  Hunger occurs when blood glucose <70mg/dL  Insulin is the only hormone that lowers glucose levels

Storage? Carbs stores are very small in the body  Glycogen is stored in minimal amounts in the muscle and liver  1 pound can provide energy for hours  Most is converted to extra fat

Question?! A carbohydrate deficiency leads to breakdown of which other macronutrient first?

Excessive Intake Carbs are needed by the body – but excess of refined sources are not desirable  Overconsumption of sugars and sweets lead to  CVD  Diabetes  Dental caries  Low Fiber Diet  Obesity  Poor nutritional diet

FATS

Fats “Lipids” is the chemical term  Are insoluble in water  Most fats in the American diet come from triglycerides  American diet has 38%-40% of total daily calories from fat Fats are important as they serve as stored energy reserved  They carry essential fatty acids and fat soluble vitamins  Fats are carried by protein in the bloodstream as they are insoluble in water

Function Many important functions of fats  Source of essential fatty acids  MOST concentrated source of energy  9 kcal/g  Reserve energy supply in the body  Carrier for fat soluble vitamins  A,D,E,K  A cushion/insulation for the body  Satiety factor

Types of Fats Classified as:  Unsaturated  Liquid at room temperature  Plant sources  2 types Monounsaturated Olive oil and most nuts Polyunsaturated Sunflower, corn, soybean, sesame  Saturated  Solid at room temperature  Animal sources

Question Which source of fat do you think is better – saturated or unsaturated Why?!

Source:

Essential Fats are an essential part of a healthy diet But too much of anything is never good High intake of fat <35% of total calories  Increases saturated fat intake  Source of excess calories  Can increase lipid levels in the blood Moderation and the correct sources are the most important fact to getting adequate nutrients from fats

Lipoproteins 3 main types of lipoproteins in the blood  VLDL  LDL  HDL Which one is the best? Which one do we want to have the least of?

TOTAL CHOLESTEROL Less than 200 mg/dLDesirable mg/dLBorderline High 240 mg/dL and aboveHigh LDL CHOLESTEROL Less than 100 mg/dLOptimal mg/dLNear Optimal mg/dLBorderline High mg/dLHigh 190 mg/dL and aboveVery High HDL CHOLESTEROL More than 60 mg/dLMore is better

How much should we eat? Total fat recommendation  20-30% of total calories  Sources should be from mainly unsaturated  Important to get omega 3 and omega 6 fatty acids

Therapeutic Lifestyle Changes Diet <200 mg of cholesterol per day Limit sodium to <2400 mg per day 25%-35% of daily calories from total fat <7% saturated fat from total calories PUFA upto 10% of total calories MUFA upto 20% of total calories Carbohydrates: 50-60% of total calories Protein: 15% of total calories Regular Exercise

Any Questions?

Assignments for this week DB initial post in by Saturday night, before 11:59pm EST 2 response posts before Tuesday 11:59pm EST Project:  Activity 1 (page 53-54)  Questions 1-30