CARBOHYDRATES, FATS, PROTEINS Nutrition

8-1 Objectives Name the three classes of nutrients that supply you body with energy Describe the roles that carbohydrates, fats, and proteins play in your body

What are Carbs, Proteins & Fats These three classes of nutrients supply your body with energy. Nutrient:  Regulate body functions  Promote growth  Repair body tissue  Obtain energy

How much Energy do they Supply? Carbohydrates: 1 gram of Carbs = 4 Kcal Proteins: 1 gram of Proteins = 4 Kcal Fats: 1 gram of Fat = 9 Kcal

What Are Calories (Kcal) Calories: The amount of energy release when nutrients are broken down 3500 Calories = 1 pound of fat

Metabolism Metabolism: Is the chemical process by which your body breaks down food and uses it for energy. Basal Metabolic Rate: The amount of energy expended daily by humans at rest.  The higher the Metabolic Rate, the more calories burned or used  How is this important?  People who are trying to lose weight can increase their metabolic rate through exercise and diet.

Carbohydrates Carbs: Are nutrients made of carbon, hydrogen and oxygen.  Carbohydrates are the main source of energy. Example, runners who carb load. Simple Carbohydrate: Also know as sugar. Found in frutis, manufactured foods such as cookies, candy & soft drinks. Fast release of energy Complex Carbohydrates: Are made up of starches or sugars linked together chemically. Slow release of energy. Examples plants (veggies), whole wheat

Carbohydrates CONT. Complex carbohydrates found in starches are still broken down to glucose in the body. Process takes longer, releasing energy for longer periods of time. Fiber: Complex carbohydrate found in plant foods or veggies.  High Fiber  Prevents constipation  Reduce risk of colon cancer  Prevent heart disease

Energy Reserves Excess glucose is stored as glycogen. When your reserves are full, the excess glucose is stored as Fat. Stored primarily in liver and muscles.

Daily Carbohydrate Intake 45 – 65 Percent of person’s daily calorie intake comes from carbohydrates. For a 2,000 calorie diet, that would be

Foods that are Simple Carbohydrates

Foods that are Complex Carbohydrates

Foods with High Fiber

Fats Fats: Made of carbon, hydrogen, and oxygen. Supply your body with energy, form your cells, maintain body temperature, and protect your nerves.

Unsaturated Fats Are usually liquid at room temperature. Found in vegetable oils, nuts, and seeds Benefit: Can help fight heart Disease

Unsaturated Fat Cont.

Saturated Fats Type of fat that is usually solid at room temperature Examples: Animal fats, such as lard, and dairy products. Too much can lead to heart disease

Saturated Fats CONT.

Daily Fat Intake Recommended that 20 – 35 percent of you calories come from fat, primarily unsaturated. 400 – 700 Calories

Cholesterol Cholesterol: Is a waxy, fatlike substance that is found only in animal products. Body needs a certain amount of cholesterol to make cell membranes and nerve tissue, certain hormones, and substances that aid in the digest Some high cholesterol issues may be heredity

Trans Fats Trans Fats are made when manufactures add hydrogen to the fat molecules in vegetable oils. Found in margarine, chips, commercially baked goods. Same negative effects as saturated fats. Keeps food fresh Longer

Proteins Protein: Serve as source of energy. Building block for muscle, and repair of body’s tissue Proteins are made up of chains of amino acids

Proteins CONT. Proteins in your body are made up of 20 amino acids. You need to get 9 amino acids though diets. These are also called essential amino acids.

Proteins CONT. Complete Protein: Proteins from animal sources- meats, fish Complete Proteins have all nine essential amino acids.

Proteins Cont. Incomplete Proteins: Lack one or more of the 9 essential amino acids. Usually comes from plant sources

Proteins Daily Intake. Recommended that 10 to 35 percent of you calories come from protein 200 – 700 Calories

Protein for Vegetarians Vegetarians can combine two or more plant sources to get all essential amino acids.