Carbohydrates, Fats, and Proteins Nutrients that Provide Calories

Learning Goal – this is a big one! I will be able to explain key components of fats, carbohydrates and proteins

Functions of Carbohydrates Main source of energy Spare protein from being burned so it can be used to build and repair

Carbohydrates Separated into two categories Simple Complex

Sources Grains (wheat, corn, etc) Rice Beans Sugars Honey Cane sugar Molasses

Simple Carbohydrates Sugars Natural Refined

Sugars (Simple Carbohydrates) Divided into two categories Single sugars (monosaccharide) Double sugars (disaccharides) Names of sugars usually end in –ose Monosaccharide's are the building blocks of complex carbs

Monosaccharide's Glucose (also called dextrose) Body’s main source of energy Body converts other sugars into glucose for use by the body Found in fruits and honey Fructose Sweetest natural sugar Mostly found in fruit Galactose Not found alone in nature Linked to glucose to make lactose (milk sugar)

Disaccharides Sucrose Maltose Lactose Cane sugar Combination of glucose and fructose Maltose Does not occur in nature Found in Barley and other starches when they are broken down Lactose Natural only in milk

Complex Carbohydrate Also known as polysaccharides Starch Fiber

Starch Made up of many glucoses linked together Found only in plant foods Found in grains Wheat, corn, rice, rye, barley, and oats

Fiber Edible but not digestible Fiber moves through the body unchanged Two categories Soluble (swells in water) Insoluble (does not swell as much) Found in dried beans, peas, lentils, and whole grains Also found in the peelings of fruits and vegetables.

Fats (Lipids) Include: Fats (Solid at room temperature) Oils (Liquid are room temperature) Cholesterol Lecithin

Purpose of Fats backup energy source when carbohydrates are not available Some types of vitamins rely on fat for absorption and storage. Vitamins A, D, E and K, called fat-soluble vitamins, cannot function without adequate daily fat intake Fat cells insulate your body and help sustain a normal core body temperature.

Sources Margarine (Saturated) Butter (Saturated) Oils (unsaturated) Fast foods Baked goods Meats (mostly saturated) Dairy products

Types of Fats Saturated fat Mono-unsaturated Found in animal foods Some vegetable oils are high in saturated fat Coconut, palm kernel, and palm oil Too much saturated animal fat can be bad for you. Mono-unsaturated Olive oil , canola oil, and peanut oil Poly-unsaturated (best for you) Safflower, corn, soybean, sesame, and sunflower oil Help reduce the risk of heart disease

Trans fats – terrible for you Most come from hydrogenated fat Artificially solidified oil Found in margarine, shortening Has a longer shelf life Makes unsaturated fats, saturated Should be less than 1% of your daily diet.

The Omega Fatty Acids Omega 3 Omega 6 a polyunsaturated fatty acid Can help with inflammation, developmental disorders, mental health and cognitive aging Most commonly consumed in fish, eggs, and meat Omega 6 A polyunsaturated fatty acid Assist with brain function, as well as normal growth and development Can be unhealthy if too much is consumed

Cholesterol Found in animal products High levels in blood can lead to heart problems

Protein Building block of cells Made up of long chains of amino acids Amino Acids are the building blocks of your body and are found in protein

Amino Acids There are 8 essential amino acids that your body needs. Isoleucine and Leucine – provide muscle fuel Lysine and Methionine – forms collagen that makes up your bones, ligaments, cartilage and tendons Phenylalanine and Threonine - help regulate mood, appetite, metabolism and sleep-wake cycles Tryptophan and Valine - Tryptophan's primary function is to produce serotonin, a brain chemical involved in mood regulation; a deficiency of serotonin contributes to depression and anxiety. Valine is responsible for promoting growth, tissue repair and blood sugar regulation.

Function of Protein Protein is a part of every cell in your body Build and maintain body tissues Transport minerals, vitamins, fats and oxygen through body