1. Chapter 10
Lesson 2

2. Carbohydrates They are made up of carbon, oxygen, & hydrogen
The body prefers carbohydrates as a source of energy
Provides four calories per gram
45-65% of your daily calories should come from carbohydrates, mainly complex

3. Simple Carbohydrates Sugars Fruits - Fructose Vegetables
Milk - Lactose
Grain – Maltose
Table sugar – Sucrose

4. Complex Carbohydrates
Starches are called complex carbohydrates because they are chemically more complex. They are made of many sugars linked together
During digestion, Starches break down into sugars.
Rice
Grains
Seeds
Nuts
Legumes (dried peas and beans)
Tubers (potatoes, cassava, yams, taro)

5. The Role of Carbohydrates
Carbohydrates are converted into glucose.
Glucose not used right away is stored in the liver and muscles, and turns into glycogen
Glycogen can be converted back to glucose the body needs it
Too much carbohydrates = excess is stored as adipose tissue or body fat.

6. Fiber Tough string part of vegetables, fruits and grains
Special form of complex carbohydrates
Can not be digested
Not a source of energy
Helps move waste through you digestive system
Helps prevent constipation, appendicitis, and other intestinal problems
Reduces the risk of cancers
Reduces heart disease
Helps control diabetes
Some fiber seems to help lower blood cholesterol
Helps control blood sugar

7. Increase fiber intake = 25 grams a day
Eat fruits and vegetables (with skin and seeds if it is edible)
Whole-grain products, bran cereal, whole wheat brad and pasta,
Whole rye bread
Brown rice
Oatmeal
Popcorn

8. Protein Vital part of every body cell
Muscles, bones connective tissue, teeth, skin, blood and vital organs all contain protein
Provides four calories per gram
Excess protein is converted to fat for storage
Proteins are made of chains of building blocks called amino acids
20 different amino acids
Body can make all but 9
Essential amino acids – comes from food you eat

9. Complete Proteins Foods that contain all the essential amino acids
These sources include animal products
Fish
Meat
Poultry
Eggs
Milk
Cheese
Yogurt
Soybean products

10. Incomplete Protein Foods that lack some of the essential amino acids
These sources derive from seeds of plants
Legumes
Nuts
Whole grains
Seeds themselves
Combining these foods is the equivalent of a complete protein

11. Role of the Protein Builds new body tissue
Replace damaged or worn out body cells
Help regulate body process

12. Fats Consuming too much is unhealthy The body needs some fat
Most concentrated form of energy available
Delivers more then 2x the energy as carbohydrates or protein
Chemically, fats are a type of lipid
Composed of carbon, hydrogen, and oxygen atoms
Made of fatty acids

13. Saturated fats The fatty acid holds all the hydrogen atoms it can
High portion of saturated fats
Animal fats
Tropical oils – palm oil, palm kernel oil, and coconut oil
Fats in beef, pork, egg yolks, and dairy foods are high in saturated fatty acids than fats in chicken and fish
High saturated fats = usually solid or semi-solid at room temperature
High intake of saturated fats is associated with increased risk of heart disease

14. Unsaturated fats Healthier Missing one or more pairs of hydrogen atoms
Vegetable oils –olive oil
Contain a higher proportion of unsaturated fatty acids.
Been associated with a reduced risk of heart disease

15. Role of Fats Provides nine calories per gram of energy
Integral to other health functions as well
Carry vitamins A, D, E and K into your blood and fat soluble
Add flavor
Helps satisfy hunger since it takes longer to digest
Body fat
Surrounds and cushions vital organs
Insulates body
You need only 66 grams of fat a day
Some teenage boys need 86 grams of fat a day
Too much is linked to obesity, heart attacks and other health problems
Not more than 30% of calories from fat and less than 10% total calores

16. Cholesterol The body needs some, but it can make what it needs
Instrumental in the production of the sex hormones and Vitamin D
The protective sheath around nerve fivers
Too high
Major risk for heart and other circulatory diseases
Limit fat intake will help reduce these risks