1. Partner up! Partner up! Why is fiber a poor energy source for humans? What do you think happens to an enzyme if you take it in pill form? How can you tell if the sugar in a product is ‘added’ or natural?

2. The Working Fuel Carbohydrates How much, of which ones?

3. GoodBadI dunno!

4. What foods contain carbs? What foods contain carbs?

5. fruit vegetables grains grain by-products milk, yogurt honey, sugars

6. Easier yet, which are carb free?

7. How much is enough? ~ 50%-60% Calories ◦ Healthy carbs <10% as added sugar ◦ Women ~25g/day ◦ Men ~35g/day

8. Carbs: Simple and Complex

9. Simple Carbs aka ‘sugars’ Mono-saccharides: glucose, fructose Di-saccharides: sucrose, lactose Suffix ‘ose’ generally means carbohydrate

10. Time Out ….Think Time Out ….Think Lactose is a natural sugar found in milk and its byproducts. Lactose intolerance ≠ milk allergy. How do they differ?

11. Sugar: Added or Natural? Max added/day Men 35 g (9t.) Women 25 g (6t.)

12. Identify Source of Sugar Added, Natural Sugar, both Fruit 100% fruit Juice Carrots, sweet potatoes, sugar peas Plain yogurt vs. flavored yogurt Raisin bread vs. wheat bread Chocolate milk Peanut butter cookies

13. Cupcakes anyone? Evaluate your product using the Sweet Facts handout you brought to class. Ask a classmate or me if you need help.

14. Complex carbs Polysaccharides (ps)  many glucose units glycogen (storage carb in body) starch and fiber (food)

15. Eating carbs results in weight gain. Not necessarily. Consuming more calories than needed…from any energy source…results in weight gain.

16. Pair and Share: a review Which ENs are our fuels? Which one has the highest energy value/g? Which one is unique due to its N content? Which one is our #1 nrg source?

17. A preferred and versatile energy source Spare protein from use as a fuel Help fat burn efficiently Natural source of fiber #1 source of glucose Why is glucose so special? Carbs: a fuel and more

18. Glucose…gotta have it! Glucose…gotta have it! A versatile, clean burning fuel The sugar in our blood Common to all carbs The only fuel some cells use to make ATP Stored, when in excess…as what? In fact, its so special, we can make it…..but, from what? Glycogen or Fat

19. Glucose can be made from… Dietary (food) carbs Glycogen (stored in muscle and liver) Dietary and body proteins : (

20. Complex CHO ( Plant Forms ) Starch Storage glucose in plants Fiber Difficult to digest Not destroyed by cooking Soluble vs. insoluble Important for; GI tract health heart health satiety elimination <2 cal/g

21. See Table 12.5 for a list of high fiber foods Fill up with whole food fiber!

22. Complex CHO (in animals) Complex CHO (in animals) Glycogen ◦ Storage carb ◦ ~ 2000 Cal/ 150 lb (70Kg) adult ◦ Diet and exercise alter glycogen reserves ◦ Stored with water ◦ Storage in liver/muscle

23. Partner up! Partner up! Why is fiber a poor energy source for humans? What do you think happens to an enzyme if you take it in pill form? How can you tell if the sugar in a product is ‘added’ or natural?

24. Optional slides

25. Body Energy Stores 70Kg Adult Body Energy Stores 70Kg Adult

26. Review! What is the difference between natural and added sugar? Are either required in the diet? Can you tell the difference between added/natural sugar from a nutrition facts label? What is daily max. grams of added sugar recommended/day for each gender?