Carbohydrates, Fats,

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Carbohydrates, Fats, Proteins

• Chapter 7Section 1 Page 154-160

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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?

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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!

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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

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CARBOHYDRATES

• 1 GRAM 4 CALORIES
• Main fuel of the bodyit keeps your brain and
  muscles functioning!
• Carbohydrates are broken down into the
  bloodstream as GLUCOSE (blood sugar)

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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

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Simple Carbohydrates

• Glucose
• Sugar that circulates in blood
• Most important b/c provides energy to bodys
  cells
• Fructose
• Fruit sugar
• Naturally in fruit
• Added to drinks

• Lactose
• Milk sugar
• Found in dairy products
• Sucrose
• Table sugar
• Refined sugar

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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

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Complex Carbohydrates

• Glycogen
• Eating more carbs than your body needs
• Bodys 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

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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!

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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

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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

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Cholesterol

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

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2 types of Cholesterol

• LDL
• Low Density Lipoprotein
• Brings to body cells
• Plaque forms when levels too high
• BAD cholesterol

• HDL
• High Density Lipoprotein
• Carries back to liver where it is removed from
  blood
• High levels reduce risk for heart disease
• GOOD cholesterol

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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

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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

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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

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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!

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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