1. Carbohydrates

2. (not as good for you but gives you quick energy)
TWO TYPES:
Simple = sweet/sugar
(not as good for you but gives you quick energy)
Complex = starches/fibrous
(better for you, takes longer to break down giving you longer lasting energy)

3. Carbohydrates Primary Function:
Carbohydrates are the element of our food that supplies ENERGY!
Carbohydrates also play a vital part of the digestive process, and of the metabolism and oxidation of protein and fat.

4. Carbohydrate tidbits:
Carbohydrates make up the largest volume of our daily food. Fifty-five to sixty percent of our food should come from carbohydrates.
Carbohydrates are found in every food group, but are limited to only the beans and some nuts in the proteins group. They are also readily found in sugars.

5. What happens when you eat a lot of carbs?
If we take in more carbohydrate than is needed for energy, the unused portion is stored in the liver or the tissues as fat.
Carbohydrates come mainly from plant sources, although milk and milk products contain some carbohydrates in the form of lactose.

6. Calories Per Gram: 4 Calories
To Note: Protein = 4 calories/grams Fat = 9 calories/gram

7. Simple Carbohydrates: Sugars!
SWEET....SWEET....SWEET....SWEET....SWEET
Simple carbs are quick energy
Usually have few essential vitamins, minerals or fiber
Examples: fruits, fruit juice, milk, yogurt, honey, molasses, and candy/treats, sugar, etc.

8. Simple Carbohydrates
The suffix “ose” means sugar. Some of the basic ones (simple carbohydrates) include:
Sucrose: table sugar; (regular sugar)
Fructose: fruit sugar- naturally occurs
Lactose: milk sugar
Maltose: malt sugar (found in barley)
Glucose: blood sugar and grape sugar.

9. Complex Carbohydrates:
The better choice!
Also known as starches
Complex carbs often supply energy and other nutrients (fiber, vitamins, minerals, etc.) that we need. They are a better choice.
The body has to break down all types of carbs into simple sugars to use it (that’s why it’s longer lasting energy)
Examples: whole grains, dried beans, cereals, rice, pasta, vegetables

10. The parts of Grain: Endosperm: starch and protein
Germ: unsaturated fatty acids, “B” vitamins, vitamin E, iron, zinc, and other trace minerals
Bran: fiber, vitamins and minerals *the MOST important part of the grain!

11. Fiber Fiber is also known as cellulose roughage. It is a complex carb.
It attracts water to our intestines, moves food through the intestines faster. It is not digestible by the body, it works like a magnet.
Fiber helps keep bowel movements soft in form; reduces problems related to constipation. (It makes you poop!)

12. Fiber continued…
You need to drink plenty of water, otherwise fiber can slow down or even block bowel function.
The National Cancer Institute recommends grams of daily fiber!
Fiber may reduce risks of diverticulosis, colon and rectal cancer.

13. Best fiber contributors
The largest contributors of fiber to our diet are:
Grains
Fruits
Vegetables
Legumes and Nuts
Eat more of these and you’ll be happier!
If you don’t believe me you may be longer in here…

14. Rice Long Grain Short Grain Instant Brown Stays dry and fluffy
Sticks together- good for eating with chopsticks
Dehydrated, precooked, cooks quickly.
Whole grain form, *most nutritious, contains fiber!

15. Cooking Rice: Bring water to a boil. Add rice, cover with a lid
Do not remove the lid while rice is cooking.
Reduce heat to low
Simmer for 20 minutes
When it’s cooked rice will triple in bulk/quantity:
One cup of uncooked rice makes three cups of cooked rice. Ratio is 1:3

16. Pasta Facts: Low cost Store in tightly covered container
Store dry pasta at room temperature

17. Cooking Pasta:
Bring a pot ½ full of water to boil (enough water to cover the pasta when added)
Slowly add pasta to keep rolling boil.
Cook uncovered!
Cooks 8-10 minutes until pasta is al dente (Italian for firm to the tooth), stirring occasionally.
When pasta is cooked it doubles in bulk/quantity:
One cup of uncooked pasta makes 2 cups of cooked pasta. (Ratio 1:2)