1. Carbohydrates

2. 1.We get most of our carbohydrates from the GRAINS group. 2.FRUITS and VEGETABLES are also a good source of carbohydrates. 3.Almost all of our carbohydrates come from PLANT food sources. 4.The main function of carbohydrates is to PROVIDE ENERGY. They also help to digest protein and fat.

3. Counting Carbs Carbs give you 4 calories per gram EXAMPLE: – If you eat 5 grams of carbs, you are consuming 20 calories: 5 GRAMS X 4 Calories per gram = 20 Cal

4. You Try! You ate 27 gr. of carbs total in your meal. How many calories did you consume? Answer: 27 X 4 = 108 calories

5. CARBOHYDRATES 45-65% of our calories should come from carbohydrates.

6. Based on a 2,000 Level Cal Diet 50% of calories from carbs in a 2,000 calorie per day diet is 1000 calories That’s equal to 250 grams of carbs a day. Banana carbs =25 gr. Burger King Wopper Carbs = 44 gr. Cream of Wheat Carbs = 29 gr. Carrot carbs = 7 gr. 1 cup vanilla soft serve ice cream = 38 gr.

7. 7. If we eat more carbs than our bodies use for energy, they get stored as FAT. 8. The three types of carbohydrates are: a)SIMPLE SUGARS b)COMPLEX STARCHES c)FIBER 9. Sugars are SIMPLE. Starches are COMPLEX. 10. Complex starches will BREAK DOWN into simple sugars during digestion, keeping you fuller longer.

8. SIMPLE SUGARS: Quick Energy Food Sources: Natural and added sugar. They do not usually supply other nutrients or fiber.

9. List the different types of simple sugars and their food sources:

10. Total Sugar includes natural and added sugars on food labels Notice also that sugar is listed under carbohydrate because it is a carb!

11. COMPLEX STARCHES: Long lasting Food Sources: They also supply other nutrients and fiber that the body needs. They are a better choice. s Starchy foods such as: whole grains, beans & peas, and vegetables.

12. Fiber 1.The average American does not get enough FIBER in their diets. 2.The National Cancer Institute recommends that the average person gets 20-35 GRAMS of fiber every day. 3.Two other common names for fiber are: ROUGHAGE or CELLULOSE.

13. 4.Fiber is important because it attracts WATER to the INTESTINES and helps move food through our systems faster. You have to have water along with fiber or it is not as effective. 5.Benefits of fiber include a lowered risk of DIVERTICULITUS, HEMORRHOIDS and COLON or RECTAL CANCER.

14. 6. List the two types of fiber and the main functions they perform:

15. 7.Fiber only comes from PLANT food sources. You CANNOT get fiber from animal food sources. 8.Foods that are high in fiber include: Fruits and Veggies (Especially the Skins!) Whole Grains Legumes/Beans Bran 9.Ways to increase fiber in the diet include: Add Whole Grains (At least 3 oz. per day) Eat the Skins Use Whole Wheat Flour

16. 10. Label the Wheat Kernel below: A.ENDOSPERM Provides: Starch Protein B. GERM Provides: Unsaturated Fatty Acids “B” Vitamins Vitamin E Iron Zinc Other Trace Minerals C.Bran Provides: Fiber Vitamins Minerals

17. 11.When a product claims that it is “Whole Wheat” or “Whole Grain”, it must use the ENTIRE wheat kernel, or ALL THREE parts. 12.Other products, like white bread and rice, usually only use the ENDOSPERM, which is the LEAST beneficial part of the wheat kernel. 13.A product is ENRICHED when five of the eleven nutrients that were lost in processing are added back into the product. (Niacin, Riboflavin, Thiamin, and folic acid) 14.A product is FORTIFIED when 10% more of the Daily Value for the nutrient is being added.