Carbohydrates

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Carbohydrates

• Carbohydrates (CHO) are compounds made up of
  carbon, hydrogen and oxygen.
• Carbs are the primary source of dietary energy
  for the body.
• Provide 4 cal/gm

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Simple Carbohydrates

• Monosaccharides
• Glucose
• Fructose
• Galactose
• Disaccharides
• Sucrose
• Lactose
• Maltose

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Complex Carbohydrates

• Polysaccharides
• Starches
• Fiber
• Soluble
• Insoluble

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Carbohydrates

• Quick energy because some of them can be used as
  soon as they enter the bloodstream.
• Excess are stored as glycogen in the muscles and
  liver for later use, or stored as fat.

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Sources of Carbohydrates

• Main sources include bread, cereals, rice,
  pasta, legumes, fruit and sugar containing foods.
• Most all foods except meat, fish, poultry and
  fat.

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Carbohydrates - Fats - Proteins per day?
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Approximately
Fats lt 30
Carbohydrates 55-60
Protein 10-15
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FATS

• Fats are a part of the class of compounds called
  LIPIDS
• triglycerides (contain fatty acids)
• phospholipids
• sterols (i.e.cholesterol)
• Fats are the concentrated source of fuel
  providing 9 cal/gram.

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Saturated Fats

• Saturation refers to how saturated or filled up
  the carbon chain is with hydrogen's.
• If the carbons are completely filled with
  hydrogen's, the fat is saturated.

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Saturated Fats

• Carry the maximum number of hydrogen atoms
• Have no double bonds
• Are usually solid at room temperature
• Sources include animal fats, whole milk dairy
  products, palm and coconut oil.

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Unsaturated Fats

• Unsaturated fats lack some hydrogen atoms and
  have double bonds between the carbons where the
  hydrogen's are missing.
• Are liquid at room temperature.
• There are two types of unsaturated fats.
• Monounsaturated
• Polyunsaturated

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Monounsaturated Fats

• Monounsaturated fats have one double bond,
  missing hydrogen.

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Polyunsaturated Fats

• Polyunsaturated fats have two or more double
  bonds missing hydrogen.

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Stability and Preservation

• All fats can become rancid when exposed to
  oxygen.
• Saturation increases the stability of a fat.
• The more double bonds, the more unstable the fat
  is.
• There are three ways to preserve fats to prevent
  oxidative rancidity.

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Stability and Preservation

• Sealed, airtight containers-refrigeration.
• Addition of antioxidants BHT, BHA, vitamins C
  and E
• Hydrogenation addition of hydrogen molecules at
  the double bonds where hydrogen is missing from
  the carbon. (Partially Hydrogenated!)trans fatty
  acid.

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Hydrogenation of Fatty Acids

• Makes unsaturated fats saturated to improve
  stability.
• You lose health benefits of unsaturated fats
  through hydrogenation.
• And may be more atherosclerotic than saturated
  fatty acids!

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Sources of Fatty Acids

• Saturated
• Animal products, coconut and palm oils
• Monounsaturated
• Olive, canola, and peanut oil
• Polyunsaturated
• Corn soybean, safflower, sunflower oil

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(Polyunsaturated) Omega 3 and Omega 6

• Only essential fatty acids.
• Linoleic acid omega 6
• Linolenic acid omega 3 Heart healthy
• EPA (eicosapentaenoic)
• DHA (docosahexaenoic)
• Found in shellfish and fish examples salmon,
  mackerel, lake trout, and some in tuna.

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Fat Intake Recommendations

• Daily intake for total fat should be 30 or less
  of total calories.
• Daily intake for saturated fat should be less
  then 10 of total calories.

Fats lt30
(Cholesterol intake from food should be
lt300mg/day)
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Protein

• A constituent of every living cell.
• Made of building blocks called amino acids.
• Provide 4 cal/gram.

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Functions of Protein

• The primary function of protein is growth and
  repair of tissues and cells.
• Protein makes up enzymes, antibodies hormones and
  DNA.
• Used for fluid and electrolyte balance, and acid
  base balance, transportation, and blood clotting.
• After needs for growth and repair are met,
  protein that is left over can be used for energy
  if needed, or stored as fat.

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Amino acids

• There is a pool of amino acids in the body that
  are constantly being used and replaced through
  the diet.
• Individual amino acids are put together from this
  pool in different ways to make up different
  proteins for different functions.

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Dietary Proteins

• Complete all the essential amino acids needed
  by the body. (Animal proteins)
• Complementary Proteins whose AAs complement
  each other such that the EAA missing in one
  protein is provided by the other. (Plant
  proteins)

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Protein ComplementationMutual Supplementation

• Eating one, or more foods from at least two of
  the following groups
• in order to obtain all 9 essential amino acids
• Grains
• Legumes (beans)
• Seeds and nuts
• Vegetables
• (You dont have to eat complementing proteins at
  the same meal, but within the day.)

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• Examples of complimentary proteins

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Protein Intake Recommendationsfor healthy, non
athletic adults

• RDI for protein is 10 15 of total calories per
  day.
• .8g./kg body weight
• Example for 150 lb. person
• 150 2.2 68 kg
• 68 x .8 54 grams/day

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Sources of Protein

• Meat, poultry, fish
• Eggs
• Dairy
• Beans/Legumes
• Nuts/seeds

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All unused calories from carbs, fats, and
proteins are stored as fat!!!

• Carbohydrate metabolism (glucose) is the bodies
  preferred source of fuel for energy production.
• Fat and protein when needed for energy, can be
  used, but the metabolism is not the same.
• Ketosis can result from this breakdown

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Possible hazards of high protein, low carb diets

• Excessive fat, especially saturated fat, and
  cholesterol intake
• Very low in fiber, potassium and phytochemicals
• Does not provide a balance of nutrients
• Too low in calories
• Too low CHO intake can lead to ketosis
• May stress kidneys
• May lead to calcium loss

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Ketosis

• Low CHO requires the body to use more body fat
  and protein to produce energy
• In the liver, ketone bodies are formed as an
  alternative energy source for skeletal muscle
• Ketones can build up in blood and brain, which
  can lead to metabolic acidosis.

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Problems with Ketosis

• Metabolism slows
• Most of weight loss is water, glycogen, and lean
  muscle mass
• Excessive water loss dehydration
• May cause mineral imbalances
• Risk of hypoglycemia and metabolic acidosis
• During pregnancy, can cause brain damage to the
  fetus

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• Lab or clinical?
• Was the research referenced?
• WHY was the article written?
• To sell something, raise awareness, educate,
  entertain?

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• (Its good to have recent research, but new
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  keep happening.)
• WHERE was the information found?
• Is this a professional refereed source?

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