1. CARBOHYDRATES
Simple and Complex

2. Six Essential Nutrients
Nutrients are substances found in food that are essential for growth and energy.
There are SIX basic essential nutrients:
Carbohydrates
Fat
Protein
Vitamins
Minerals
Water

3. Types of Carbs Carbohydrates can be broken down into three categories:
Simple Carbs (Sugars)
Complex Carbs (Starches)
Fiber (a form of complex carb)

4. Simple- Sugars
Simple carbohydrates are also called sugars. These are broken down and digested very quickly.
Examples include: table sugar, fruit, fruit juice, sugary drinks, milk

5. Complex- Starches
Complex carbohydrates are also called starches. These take longer to digest and provide sustained energy.
Examples include: whole grains, cereal products, dried beans, rice, pasta

6. Carbohydrates (Carbs)
Complex carbohydrates break down into simple sugars in the digestion process
The primary function of Carbohydrates is to provide energy.
Carbohydrates provide 4 calories per gram.

7. Glucose Sucrose Fructose Maltose Lactose
Types of Sugar
SUGAR
OTHER NAME
FOOD SOURCES
Glucose
“Blood Sugar”
Fruit, Veggies, Grains
Sucrose
“Table Sugar”
Table Sugar, Sugar Cane
Fructose
“Fruit Sugar”
Fruit
Maltose
“Malt Sugar”
Grains
Lactose
“Milk Sugar”
Milk

8. Unsaturated Fatty Acids “B” Vitamins Vitamin E Iron Zinc
11. Label the Wheat Kernel below:
__ENDOSPERM___
Provides:
Starch
Protein
__Bran___
Provides:
Fiber
Vitamins
Minerals
__GERM___
Provides:
Unsaturated Fatty Acids
“B” Vitamins
Vitamin E
Iron
Zinc
Other Trace Minerals

9. Fiber Fiber is a form of complex carbohydrate
Fiber, also known as roughage or cellulose, attracts water to our intestines and moves food through the intestines faster.

10. Fiber
Fiber helps to keep bowel movements soft in form and reduces problems related to constipation.
Non-digestible fiber is also known as cellulose. It is found in foods such as wheat bran, whole grains and nuts
It is important to drink plenty of liquids, otherwise fiber can slow down or even block normal bowel function.

11. Fiber and Cancer
The National Cancer Institute recommends grams of daily fiber.
Fiber may reduce the risks of diverticulosis, colon and rectal cancer.
It is important to drink plenty of liquids, otherwise fiber can slow down or even block normal bowel function.

12. Fiber
Foods high in fiber: fruits and vegetables (especially the skins or peels), whole grains, legumes, bran cereals, dry beans, nuts, split peas and lentils
To increase the bulk in low-fiber foods use whole grains, ie: brown rice instead of white, whole wheat flour, flax seed

13. Types of rice Brown The whole grain form of rice Instant
Precooked and then dehydrated
Long grain
Stays dry and fluffy
Short grain
Sticks together and is also known as “sticky rice”

14. Rice cooking method
Method 1: Bring water to a boil, add rice, cover the pan and reduce heat to a simmer
Method 2: Place rice and water in pan, bring all ingredients to a boil, cover pan and reduce heat to simmer
Do not remove the lid while rice is cooking
One cup of uncooked rice makes three cups of cooked rice (Ratio is 1:3)

15. Pasta
Pasta dishes are usually low cost entrees
Store dry pasta in a tightly covered container at room temperature. Fresh or cooked pasta should be stored in a closed container in the refrigerator

16. Pasta cooking method Bring water to a boil
Slowly add pasta so the boiling does not stop
Cook uncovered until pasta is al dente
(firm to the tooth), stirring occasionally
One cup of uncooked pasta makes two cups of cooked pasta.
(Ratio is 1:2)

17. Carbohydrates (Carbs)
We get most of our carbs from the grains group.
Almost all of our carbohydrates come from plant food sources.