Carbohydrates, Fats, & Proteins

1. Carbohydrates, Fats, & Proteins Chapter 7Section 1 Page 154-160

2. 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?

3. 6 Classes of Nutrients • Carbohydrates • Fats • Proteins • Vitamins • Minerals • 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!

4. 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

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

6. 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

7. 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

8. 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

9. 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

10. 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!

11. 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

12. 2 types of Fats Unsaturated • 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 • Fatty meats • Skin on poultry • High-fat dairy products • Obesity, +cholesterol, risk for heart disease

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

14. 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

15. 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

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

17. 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

18. 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!

19. Food Label Math • You are to choose one of the following food labels and list the Calories: • Calories from Fat • Calories from Protein • Calories from Carbohydrates