1. On your scrap piece of paper, brainstorm carbohydrates - write down everything you know so far about carbohydrates…
CARBOHYDRATES

2. Macro = Big
Needed in large amounts…
Macronutrients include proteins, fats, carbohydrates

3. Carbohydrates should provide 50% of the body’s energy
= ENERGY eaten > broken down into glucose > absorbed into bloodstream > used for energy
Carbohydrates should provide 50% of the body’s energy
Too much carbohydrate = stored as body fat
Simple Carbohydrates (known as sugars)
Energy is released quickly
Complex Carbohydrates
Energy is released slowly

4. Divided into 3 main groups: SUGARS
STARCHES (slow releasing carbohydrates)
Take longer to digest than sugars so release energy more slowly over a longer time - healthiest sources of energy
DIETARY FIBRE (Non-starch Polysaccharide)
Found in the cell structure of plants
Humans cannot digest fibre - but important in moving waste material through the body
INTRINSIC(natural sugars)
From part of the cell structure in some fruits & vegetables
EXTRINSIC (added sugars)
Not found naturally, added to provide sweetness/quick source of energy

5. DIETARY FIBRE Keeps the gut healthy and prevent constipation.
Fibre is not digested when we eat it.
12 grams vs 18 grams!
Plant based foods:

6. = GROWTH, MAINTENANCE & REPAIR
Excess protein > converted into glucose > stored in the liver as glycogen > secondary source of energy
Proteins = long chains of amino acids (indispensable amino acids – cannot live without them)

7. HBV = High Biological Value LBV = Low Biological Value
ANIMAL
HBV = High Biological Value
Contain all of the indispensable amino acids
VEGETABLE
LBV = Low Biological Value
Lack one or more of the indispensable amino acids
NEED TO MIX & MATCH BOTH IN DIET
NOVEL PROTEINS Grown from micro-organisms which produce mycoprotein known as Quorn (low in fat, good source of proteins for vegetarians).

8. = ENERGY & supply vitamins A, D, E & K (also provide a protective layer around delicate internal organs such as kidneys)
ANIMAL
Saturated fatty acids (converted to cholesterol in liver)
Need some cholesterol (healthy cells & hormones) Too much = blocked arteries & heart disease
VEGETABLE
Unsaturated fatty acids (NOT converted to cholesterol in liver)
Healthier than animal fats

9. Ways of cutting down on saturated fat: