1. Carbohydrates

2. Carbohydrates What is a carbohydrate? A major source of energy –Simple Carbohydrates - simple sugars –Complex Carbohydrates - include starches (complex sugars) & fibre Both found naturally in foods such as –breads, pasta, rice, noodles, cereals –fruits & vegetables –milk and dairy products –pastries, cakes, biscuits & beverages etc Converted into glucose for use as energy by the body

3. Choosing Healthy Carbohydrates Steer clear of high carbohydrate, high sugar foods such as; –Pastries, cakes, biscuits –Fizzy drinks, sweets, crisps, alcohol –White bread, pasta, rice & noodles Eat more wholegrain foods such as; –Seeded or wholemeal/wholegrain bread –Brown rice, pasta and noodles –Low sugar muesli, All Bran, Porridge –Snacks like oat cakes, rice cakes & Ryvita Wholegrain foods contain more nutrition and more ‘Fibre’

4. Including Healthy Carbs in Your Diet 90 calories Formula 1 Shake 11g of soy protein And 2.5g of fibre 23 Vitamins & minerals Create your own recipes adding yoghurt, fruit juice, soy milk, fruit etc or simply add to cereal Formula 1 Meal Replacement Bar 7 Bars Per Box Low GI Excellent balance of Soy Protein (12.8g), Fibre, Unsaturated Fat, Carbohydrates, And added Vitamins & Minerals Suitable for Vegetarians 207 calories

5. So Far..... Water Meal Plans & Protein Carbohydrates Fibre & Digestion Fats & Heart Health Exercise Nutrition… Hydration… Exercise… …….and YOUR commitment Vitamins, minerals & Antioxidants Appetite control & dining out Sugar, labels & Marketing Snacking & Metabolism Long term health (incl. calcium)

6. Additional Carbohydrate Slides The following slides can be used in your second and future WLC’s to keep them new and interesting for repeat attendances

7. GlucoseInsulinGlycogenFatGlucagon Carbohydrates – Inside the Body Carbohydrates eaten & converted into Glucose A cycle of glucose, insulin & glucagon reactions Insulin released by pancreas to control glucose uptake Excess glucose converted into glycogen and stored in the liver or as FAT 2 nd pancreatic hormone called Glucagon used to convert fat back Into glucose when required 5 43 2 1

8. Do Carbohydrates Make You Fat? Reducing (to normal) glucose levels Insulin levels still very high

9. What is a Healthy Breakfast A typical carbohydrate based breakfast causes blood sugar level peaks and troughs, promoting hunger pangs Skipping breakfast has a similar effect, again causing hunger pangs and cravings for sugary food The ideal breakfast should contain lean protein, fibre and vitamins & minerals and should be low sugar/carbohydrate promoting a steady blood sugar level and reducing hunger pangs