Carbohydrates… and why they aren’t so scary after all! Taylor Gallagher Ucm dietetics student Sda President

What is a Carbohydrate? Simple Carbohydrates Complex Carbohydrates Most basic unit of a carbohydrate Comes in the form of sugars Complex Carbohydrates Comes in the form of starches and fiber Both forms break down into glucose Glycogen Carbohydrates are grains, fruits, vegetables, legumes, and sugar

Function of Carbohydrates Body’s main source of fuel Needed for brain function Provide Energy Provide the energy of life Provide energy for proper organ function Provide energy for daily activity Spare protein from being burned so it can be used to build and repair Lower Cholesterol

Examples Simple Carbohydrates Complex Carbohydrates Refined Sugar Fruit Milk Complex Carbohydrates Grain Products Vegetables Fiber Starches Nuts and legumes Starches breakdown to simple sugars in the body. (white potato example) Fiber doesn’t breakdown in the body. Prevents heart disease and diabetes (Lowers cholesterol and glucose)

Breakfast Examples Overnight Oats Eggs, toast, & yogurt Whole grain cereal Cheerios, Kashi, etc Yogurt with fruit and granola Oatmeal and fruit with turkey bacon or sausage Whole grain waffles or pancakes with fruit

Benefits of children eating carbs  "Cutting back on nutritious carbohydrate-containing foods, such as whole grains, fruits and veggies, can lead to deficiencies for several nutrients, including fiber and a long list of B vitamins," Castle says. http://www.eatright.org/resource/health/weight-loss/fad-diets/is-a-low-carb-diet-safe-for-kids Growing children need more vitamins and minerals than adults from fruit, veggies, and grains because their tissues are still growing. Cutting back on these nutrients will lead to growth and developmental problems. High quality carbohydrate foods may foster weight control because they are filling for a long period of time.

Benefits of children eating breakfast Breakfast helps to control weight by kick starting the body’s metabolism which starts the process of burning calories. Studies show that children who eat breakfast have: Higher reading and math scores Lower levels of depression, anxiety and hyperactivity Better school attendance Improved attention span and fewer behavior problems

Complex Carbs in the Classroom Dry whole grain cereal such as cheerios in the morning Snack before tests: A piece of fruit like an orange or a few grapes. Whole grain crackers with a nut butter before going to recess

Students and The Importance of Physical Activity A new report from The institute of medicine found that exercise can improve children’s cognitive abilities and their academic performance, as well as their health. http://www.nytimes.com/2013/05/25/opinion/exercise-and-academic-performance.html

Kids and physical activity Children who exercise have: Stronger muscles and bones Leaner body because exercise helps control body fat Less likely to become overweight Better able to handle physical and emotional challenges Will sleep better

Incorporating exercise at school Recess! Physical stimulation = mental stimulation Make it a competition: divide the class into teams and ask them questions. When a team gets the answer wrong, have them do 15 jumping jacks. 1. Kids need recess so they can get outside be crazy and get their “sillies” out. Exert the extra energy so they can focus in the classroom 2. If kept inside all day doing work and sitting down students will become bored and will only be able to retain information for so long.

Incorporating exercise at school Sometimes the weather does not permit recess. In this case, take a walk around the building or have a CD with dance music on it so the kids can dance and be silly for a little bit.

Thank you for your time! Taylor Gallagher tmg61550@ucmo.edu