• Bodies main source of energy for all of

activities

• Food is broken down into glucose which our body uses as energy

FOR BRAIN & YOUR BODY !!!

How Much Do We Need ??

• 45 – 65 % of our daily calorie intake

2000 calories a day = 1000 calories should come from carbohydrates

One gram = 4 calories

What Foods are Carbohydrates ?

All of them !!

(except the oil)

Simple

• Provides quick burst of energy

• Metabolized quickly & immediately enters the bloodstream

   

                                                                  

                                                      

   

   

The body quickly breaks down simple carbohydrates to use as energy. Simple carbohydrates are found naturally in foods such as fruits, milk, and milk products. They also occur in processed and refined sugars such as candy, table sugar, syrups, and soft drinks. The majority of carbohydrate intake should come from complex carbohydrates (starches) and naturally occurring sugars rather than processed or refined sugars.

   

   

   

                     

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Complex

• Absorbed slowly into bloodstream so will get energy for longer

time period

• Feel fuller longer so helps manage weight gain

                     

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Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables. The body turns both simple and complex carbohydrates into glucose (blood sugar). Glucose is used in the cells of the body and in the brain. Any unused glucose is stored in the liver and muscles as glycogen for use later.Complex carbohydrate foods provide vitamins, minerals, and fiber that are important to the health of an individual. The majority of carbohydrates should come from complex carbohydrates (starches) and naturally occurring sugars, rather than processed or refined sugars, which do not have the vitamins, minerals, and fiber found in complex and natural carbohydrates. Refined sugars are often called "empty calories" because they have little to no nutritional value.

   

   

   

                     

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Fiber

• Plant material that can not be digested

• Absorbs water which helps move food through digestive tract (laxative)

• Reduces cholesterol, heart disease & diabetes • Makes you feel full & prevents over-eating• Does not provide calories• Does not provide nutrients

Types

• Insoluble—fruit & vegetable skins--passes through the intestines unchanged

resulting in a speeding process of the digestive track which helps to reduce colon cancer

• Soluble– beans,oats,broccoli,apples-- dissolves in water forming a gel-like

consistency which lowers blood cholesterol

Soluble Insoluble Fiber

Fiber Amounts

Recommended Intake = 35 g. a day

• Beans: Lentils/Lima/Baked (1 cup.) 15 g.• Peas (1 c.) 9 g. • Raisin Bran (1 c.) 8 g.• Whole Wheat Pasta (1 c.) 6 g.• Pear 5 g.• Bran Muffin 4 g.• Popcorn (3 c.) 4 g.• Orange 3 g.• Brown Rice (1 c.) 3 g.• White Rice (1 c. ) 1 g.• Regular Pasta ( 1 c.) 1 g.