1. Ch 5 lesson 2

2. Carbohydrates the starches and sugars found in foods
the bodies preferred source of energy
provides 4 calories per gram
classified as one of two types
1. Simple carbohydrates
2. Complex carbohydrates
*55% – 60% of daily calories should include carbohydrates (mainly complex)*

3. Simple Carbohydrates (Sugars)
Present naturally in
Fruit
Some vegetables
Milk
These sugars are called fructose in fruit, lactose in milk, maltose in grain, and sucrose in table sugar.

4. Complex Carbohydrates (Starches)
Found in
Rice and other grains
Seeds
Nuts
Legumes (dried peas and beans)
Tubers (potatoes and yams)
Made of many sugars linked together.
During digestion, starched break down into sugars.
*Starches are called complex carbohydrates because they are chemically more complex than simple carbohydrates.*

5. Role of Carbohydrates
Glucose – a simple sugar and the body’s chief fuel
Before your body can use carbs, it must first convert them to glucose.
Glucose not used right away is stored in the liver and muscles as a starch-like substance called glycogen.

6. Role of Carbohydrates Continued
Later when more glucose is needed, the glycogen is converted back to glucose.
Consuming more carbs than needed for energy can result in the excess being stored as fat (adipose tissue).

7. Insoluble Fiber
Found in the tough stringy part of vegetables, fruits and grains.
Helps move waste through the digestive system.
Prevents constipation and other intestinal problems.
Does not dissolve in water.

8. Soluble Fiber Dissolves in water (acts like a gel).
Cheerios; pulp of an orange; bananas; soft part of a bean or pea
Reduces the risk of some cancers and heart disease.
Reduces cholesterol.

9. Proteins Nutrients that help build and maintain body tissues.
Muscle, bone, teeth, skin, and blood all contain protein.
Provide 4 calories per gram.
Excess protein calories are converted to fat.

10. Proteins Continued Amino acids – substances that make up body proteins
Your body makes all but nine of the twenty amino acids.
These nine are called essential amino acids because they must come from foods you eat.

11. Complete Proteins Foods that contain essential amino acids…
Animal products
Fish
Meat
Poultry
Eggs
Milk

12. Incomplete Proteins Foods that lack some of the essential amino acids.
Foods derived from the seeds of plants; legumes, nuts, whole grains and the seeds themselves.
Eating various incomplete protein sources (legumes with grains) yields the equivalent of a complete protein.

13. Role of Proteins Proteins build new body tissue.
New proteins form constantly to replace damaged or worn out body cells.

14. Fats
Chemically fats are a type of lipid, a fatty substance that does not dissolve in water.
9 calories per gram

15. Saturated Fats No point of separation Solid at room temperature
Increases risk of heart disease
Fats in beef, pork, egg yolks, and dairy foods

16. Unsaturated Fats One or more points of separation
Liquid at room temperature
Reduced risk in heart disease

17. Unsaturated Fats (cont)
Monounsaturated - olive oil, canola oil, peanut oil, avocados, peanut butter.
Polyunsaturated – soy bean oil, corn oil, salmon, mackerel, trout, walnuts, sunflower seeds.

18. Role of Fats
Carry vitamins A, D, E, and K into your blood to serve body functions.
Serve as a source of linoleic acid – essential for growth and healthy skin
Body fat surrounds and cushions vital organs and insulates body against excessive heat and cold
Roughly 30% of diet should be fat
Too much fat is linked to obesity, heart attacks and other health problems.

19. Fat Continued
Cholesterol is a fatlike substance produced in the liver of all animals.
Found only in foods of animal origin.
High Density Lipoproteins (HDL) are instrumental in the production of vitamin D and of the protective sheath around nerve fibers (GOOD).
Low Density Lipoproteins (LDL) clog arteries and can lead to heart disease. (BAD - fried foods, pastries)

20. Trans fats
Adding hydrogen to liquid vegetable oils making them more solid (partially hydrogenated oils)
Easy to use, inexpensive to produce, and last a long time
Give foods a desirable taste and texture
Many restaurants use trans fats to deep fry foods because oils with these fats can be used over and over
Raise your bad LDL and lower good HDL