Carbohydrate Review Largest volume of our daily diet 45% - 65% of your calories) Example 60% Carb Intake – 2000 calorie a day diet – 2000 X 0.60 = 1200 calories from Carbohydrates per day

How to calculate grams of Carbs you need daily Carbohydrates provide the following amount of energy – 4 cal/g Determine how many g of carbohydrates you need first – 1200 cal divided by 4 cal = 300g

Calculating Carb calories in your foods Example – 20g Total Carbohydrate – 20g multiplied by 4 cal = 80 calories from Carbohydrates

Carbohydrate Breakdown Simple Carbohydrates Complex Carbohydrates – High Dietary Fiber 25 grams per day for women 38 grams per day for men

Carbohydrate Tips Short ingredient list At least 3 g fiber The word “whole” Unbolted Carbohydrate-to-sugar ratio should be no less than four to one No more than 1 g saturated fat

Fat Review About 25%-35% of your total daily calorie intake Example (25% fat intake) – 2000 calorie a day diet – 2000 X 0.25 = 500 calories from fat/day

Calculate grams of fats needed per day Fats provide the following amount of energy – 9 cal/g Determine how many g of fats you need first – 500 cal divided by 9 cal = 56g

Calculate Fat Calories in your food Example – 4.5g Total Fat – 4.5g multiplied by 9 cal = 41 calories from Fat

Protein About 15%-35% of your total daily calorie intake Example (15% protein intake) – 2000 calorie a day diet – 2000 X 0.15 = 300 calories from protein/day

How to calculate grams of Protein you need daily Protein provide the following amount of energy – 4 cal/g Determine how many g of Protein you need first – 300 cal divided by 4 cal = 75g

Calculating Protein calories in your food Example – 3g Total Protein – 3g multiplied by 4 cal = 12 calories from Protein

What is Protein Proteins are part of every cell, tissue, and organ in our bodies – Proteins are constantly being broken down and replaced – Eat protein – break down into Amino Acids – Rebuild protein in our bodies

Why we need Protein Provides support to all of your body tissues Collagen – most abundant protein in your body is a component of – Bones, Tendons, Ligaments

Why we need Protein Actin and Myosin the two proteins that are found in muscles allowing them to contract Balance- Fluid and Acid-Base Transportation- moving nutrients, waste, electrolytes

Why we need Protein Immune Response- Antibodies Energy- from the calories found in proteins

Amino Acids Amino Acids - Building blocks of protein 20 Different Amino Acids – make up all types of protein Some Amino Acids are essential and cannot be made by our bodies

Not all Protein is Alike Complete- Contain all amino acids needed Incomplete- lack one or more “essential” amino acids Complementary- two or more incomplete proteins sources that together provide all needed essential amino acids

Complete Proteins MeatFish PoultryMilk Dairy

Incomplete Proteins Grains Cereals Nuts Seeds Beans Peas Lentils Nuts

Complementary Proteins Pair grains, cereals, nuts, seeds with beans peas, lentils, nuts Example: – Whole Wheat bread with peanut butter – Rice and beans – Split peas soup and corn bread

The Protein Package Pay attention to what comes along with the protein in your food

Example 6-ounce porterhouse steak – 38 g protein – 44 g of fat 16 g from saturated fat 6-ounce salmon – 34 g protein – 18 gram fat (only 4 saturated) 1 C Lentils – 18 g protein – < 1 g fat

Best Animal Protein Choices Fish Poultry Lean cut and small portions of beef, pork, lamb only occasionally

Recommendations < 18 ounces of Red meat/week Avoid all processed meats – hot dogs

Why no Processed Meats? Carcinogenic nitrite content – Known to cause cancer – Shown to more than double the risk of developing diabetes Increased digestive load placed on the pancreas

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Protein and Weight Control Research is still inconclusive on the long-term effects of High- Protein low carb diets – We know the unhealthy effects of the bad fats – We know the benefits of good carbs, fiber, and vitamins and minerals

Protein Malnutrition Kwashiorkor: growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death

Risk of High Protein Diet??? Diet craze high protein and fat and low in carbohydrates

Low carb/high protein, or high carb, low protein??? 20 yr study – low carb diet high in veg protein = 30% lower risk of heart disease Same study – low carb high in animal fats and proteins = increase risk of heart disease

Protein & Diabetes It was thought that dairy protein could lead to Type 1 Diabetes = not true Ongoing research on link to Type 2 diabetes High in veg protein = small reduction in risk of Type 2

Protein and Cancer Red meat and processed meats have been linked to colon cancer

Osteoporosis Body uses calcium to buffer protein in the blood Eating high protein = high calcium demand Prolong high protein diets will weaken bones Yet evidence is still inconclusive

Protein & Weight Control High protein = slows the movement of food from the stomach to the intestine – Stay fuller longer

Protein & Weight Control Protein has a steady effect on blood sugar = preventing quick spikes Body uses more energy to digest protein than fat

Some Statistics 21% lower risk of Type 2 Diabetes by substituting one serving of nuts per day 17% lower risk by switching to low-fat dairy 23% lower risk by substituting whole grains for a protein source

Final thought It’s the “package” of protein that can be a concern for your health Choosing plant-based high- protein foods that are low in saturated fat will help the heart even as it helps the waistline