Bodies main source of energy for all of activities Food is broken down into glucose which our body uses as energy

FOR BRAIN & YOUR BODY !!!

How Much Do We Need ?? 45 – 65 % of our daily calorie intake 2000 calories a day = 1000 calories should come from carbohydrates One gram = 4 calories

What Foods are Carbohydrates ? All of them !! (except the oil)

Simple Provides quick burst of energy Metabolized quickly & immediately enters the bloodstream

The body quickly breaks down simple carbohydrates to use as energy. Simple carbohydrates are found naturally in foods such as fruits, milk, and milk products. They also occur in processed and refined sugars such as candy, table sugar, syrups, and soft drinks. The majority of carbohydrate intake should come from complex carbohydrates (starches) and naturally occurring sugars rather than processed or refined sugars. Copyright 2007 The New York Times Company Copyright 2007The New York Times Company

Complex Absorbed slowly into bloodstream so will get energy for longer time period Feel fuller longer so helps manage weight gain

Copyright 2007 The New York Times Company Copyright 2007The New York Times Company Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables. The body turns both simple and complex carbohydrates into glucose (blood sugar). Glucose is used in the cells of the body and in the brain. Any unused glucose is stored in the liver and muscles as glycogen for use later. Complex carbohydrate foods provide vitamins, minerals, and fiber that are important to the health of an individual. The majority of carbohydrates should come from complex carbohydrates (starches) and naturally occurring sugars, rather than processed or refined sugars, which do not have the vitamins, minerals, and fiber found in complex and natural carbohydrates. Refined sugars are often called "empty calories" because they have little to no nutritional value. Copyright 2007 The New York Times Company Copyright 2007The New York Times Company

Fiber Plant material that can not be digested Absorbs water which helps move food through digestive tract (laxative) Reduces cholesterol, heart disease & diabetes Makes you feel full & prevents over-eating Does not provide calories Does not provide nutrients

Types Insoluble—fruit & vegetable skins --passes through the intestines unchanged resulting in a speeding process of the digestive track which helps to reduce colon cancer Soluble– beans,oats,broccoli,apples -- dissolves in water forming a gel-like consistency which lowers blood cholesterol

Soluble Insoluble Fiber

Fiber Amounts Recommended Intake = 35 g. a day Beans: Lentils/Lima/Baked (1 cup.) 15 g. Peas (1 c.) 9 g. Raisin Bran (1 c.) 8 g. Whole Wheat Pasta (1 c.) 6 g. Pear 5 g. Bran Muffin 4 g. Popcorn (3 c.) 4 g. Orange 3 g. Brown Rice (1 c.) 3 g. White Rice (1 c. ) 1 g. Regular Pasta ( 1 c.) 1 g.