CHAPTER 7 SECTION 1 PAGE Carbohydrates, Fats, & Proteins

Something to think about! Poor eating habits and inactivity can harm young people now, & eventually your long term health! What does the saying “You are what you eat” mean to you?

6 Classes of Nutrients 1. Carbohydrates 2. Fats 3. Proteins 4. Vitamins 5. Minerals 6. Water Nutrient: Substance in food that provides energy & helps form body tissues & is necessary for life & growth Carbs, fats, & proteins are nutrients that provide energy!

Important Definitions Metabolism:  The sum of the chemical processes that takes place in your body to keep you alive & active Calories:  The measurement of energy in food  The # of calories depends on the amount of carbohydrates, fat, & protein it contains

CARBOHYDRATES 1 GRAM = 4 CALORIES Main fuel of the body Main fuel of the body…it keeps your brain and muscles functioning! broken down as GLUCOSE Carbohydrates are broken down into the bloodstream as GLUCOSE (blood sugar)

2 types of Carbs SIMPLE Quick energy Table sugar Candy Pop Fruit Milk COMPLEX Starches Must be broken down during digestion to provide body with energy Cereal Bread Rice and Pasta

Simple Carbohydrates Glucose  Sugar that circulates in blood  Most important b/c provides energy to body’s cells Fructose  Fruit sugar  Naturally in fruit  Added to drinks Lactose  Milk sugar  Found in dairy products Sucrose  Table sugar  Refined sugar

How much sugar should you have in a day? If you consume 2,000 calories a day No more than 10 teaspoons a day 20 oz. Soda contains 16 teaspoons Diets high in added sugar have been linked to obesity, heart disease, osteoporosis

Complex Carbohydrates Glycogen Eating more carbs than your body needs Body’s quick energy reserve Fiber Provides little energy Cannot be digested by humans Keeps intestines healthy Prevents constipation May help prevent colon cancer and heart disease Soluble-dissolve in water; hold water in intestines Insoluble-does not dissolve in water; add bulk to waste

Carbohydrates in your diet 45-65% of diet should be from carbohydrates 50% should be COMPLEX 10% should be SIMPLE TOO MUCH CARBOHYDRATES WILL TURN INTO FAT!

FATS 1 GRAM = 9 CALORIES Fat on our bodies:  Provides insulation to keep us warm  Protects our internal organs  A source of stored energy Fat in our diet:  Provides flavor to food  Gives us a sense of fullness  Helps carry vitamins around in the bloodstream

2 types of Fats Unsaturated Liquid or soft at room temperature Liquid or soft at room temperature Monounsaturated:  Olive oil, avocados  Lower risk of heart disease Polyunsaturated:  Vegetable oils  Omega-3: fish & seafood  Extra protection against heart disease  Transfat: veg oils formed into hard margarines  Increase risk of heart disease Saturated Solid at room temperature Solid at room temperature Fatty meats Skin on poultry High-fat dairy products Obesity, +cholesterol, risk for heart disease Obesity, +cholesterol, risk for heart disease

Cholesterol A fatty substance found in animal & human tissues A fatty substance found in animal & human tissues Your body makes cholesterol Foods such as, meat, eggs, & dairy products

2 types of Cholesterol HDL High Density Lipoprotein Carries back to liver where it is removed from blood High levels reduce risk for heart disease GOOD cholesterol LDL Low Density Lipoprotein Brings to body cells Plaque forms when levels too high BAD cholesterol

Fats in your diet Total fat intake for teens should be 25-35% of total caloric intake 10% should be SATURATED 20% should be UNSATURATED If you are eating a 2100 calorie diet no more than 700 calories (78 grams) should come from fat

PROTEINS 1 GRAM = 4 CALORIES All parts of our body depend on protein for SURVIVAL Build muscle, important for bones, cartilage, blood & skin Build muscle, important for bones, cartilage, blood & skin An energy source

2 types of Proteins Complete Animal foods Meat Fish Poultry Eggs, cheese, milk Soy & Tofu Incomplete Rice, wheat, corn Nuts Plant sources These do not contain all the essential amino acids your body needs

Proteins in your diet 10-35% of diet should be from proteins MYTH: Eating extra protein is important if you want to build bigger muscles FACT: Muscles grow in response to strength training, not to an increase in protein intake If you eat too much protein, the extra amount will be stored as FAT!