1. Carbohydrates, Fats, & Proteins
Chapter 7Section 1 Page

2. Something to think about!
Poor eating habits and inactivity can harm young people now, & eventually your long term health!
What does the saying “You are what you eat” mean to you?

3. 6 Classes of Nutrients Carbohydrates Fats Proteins Vitamins Minerals
Water
Nutrient: Substance in food that provides energy & helps form body tissues & is necessary for life & growth Carbs, fats, & proteins are nutrients that provide energy!

4. Important Definitions
Metabolism:
The sum of the chemical processes that takes place in your body to keep you alive & active
Calories:
The measurement of energy in food
The # of calories depends on the amount of carbohydrates, fat, & protein it contains

5. CARBOHYDRATES 1 GRAM = 4 CALORIES
Main fuel of the body…it keeps your brain and muscles functioning!
Carbohydrates are broken down into the bloodstream as GLUCOSE (blood sugar)

6. 2 types of Carbs SIMPLE Quick energy Table sugar Candy Pop Fruit Milk
COMPLEX
Starches
Must be broken down during digestion to provide body with energy
Cereal
Bread
Rice and Pasta

7. Simple Carbohydrates Glucose Fructose Lactose Sucrose
Sugar that circulates in blood
Most important b/c provides energy to body’s cells
Fructose
Fruit sugar
Naturally in fruit
Added to drinks
Lactose
Milk sugar
Found in dairy products
Sucrose
Table sugar
Refined sugar

8. How much sugar should you have in a day?
If you consume 2,000 calories a day
No more than 10 teaspoons a day
20 oz. Soda contains 16 teaspoons
Diets high in added sugar have been linked to obesity, heart disease, osteoporosis

9. Complex Carbohydrates
Glycogen
Eating more carbs than your body needs
Body’s quick energy reserve
Fiber
Provides little energy
Cannot be digested by humans
Keeps intestines healthy
Prevents constipation
May help prevent colon cancer and heart disease
Soluble-dissolve in water; hold water in intestines
Insoluble-does not dissolve in water; add bulk to waste

10. Carbohydrates in your diet
45-65% of diet should be from carbohydrates 50% should be COMPLEX 10% should be SIMPLE TOO MUCH CARBOHYDRATES WILL TURN INTO FAT!

11. FATS 1 GRAM = 9 CALORIES Fat on our bodies: Fat in our diet:
Provides insulation to keep us warm
Protects our internal organs
A source of stored energy
Fat in our diet:
Provides flavor to food
Gives us a sense of fullness
Helps carry vitamins around in the bloodstream

12. 2 types of Fats Saturated Solid at room temperature Fatty meats
Unsaturated
Liquid or soft at room temperature
Monounsaturated:
Olive oil, avocados
Lower risk of heart disease
Polyunsaturated:
Vegetable oils
Omega-3: fish & seafood
Extra protection against heart disease
Transfat: veg oils formed into hard margarines
Increase risk of heart disease
Saturated
Solid at room temperature
Fatty meats
Skin on poultry
High-fat dairy products
Obesity, +cholesterol, risk for heart disease

13. Cholesterol A fatty substance found in animal & human tissues
Your body makes cholesterol
Foods such as, meat, eggs, & dairy products

14. 2 types of Cholesterol HDL LDL High Density Lipoprotein
Carries back to liver where it is removed from blood
High levels reduce risk for heart disease
GOOD cholesterol
LDL
Low Density Lipoprotein
Brings to body cells
Plaque forms when levels too high
BAD cholesterol

15. Fats in your diet
Total fat intake for teens should be 25-35% of total caloric intake 10% should be SATURATED 20% should be UNSATURATED If you are eating a 2100 calorie diet no more than 700 calories (78 grams) should come from fat

16. PROTEINS 1 GRAM = 4 CALORIES
All parts of our body depend on protein for SURVIVAL
Build muscle, important for bones, cartilage, blood & skin
An energy source

17. 2 types of Proteins Complete Animal foods Meat Fish Poultry
Eggs, cheese, milk
Soy & Tofu
Incomplete
Rice, wheat, corn
Nuts
Plant sources
These do not contain all the essential amino acids your body needs

18. Proteins in your diet 10-35% of diet should be from proteins MYTH:
Eating extra protein is important if you want to build bigger muscles
FACT:
Muscles grow in response to strength training, not to an increase in protein intake
If you eat too much protein, the extra amount will be stored as FAT!

19. Food Label Math
You are to choose one of the following food labels and list the Calories:
Calories from Fat
Calories from Protein
Calories from Carbohydrates