CARBOHYDRATES

Can you live without sugar?

• Soda/Punch• Cookies• Candy• Chocolate• Desserts• Sugary Cereals• Ice cream

1.Do you read the ingredient labels to identify added sugars in a product?

2.Do you try to select items lower in sugar when possible?

3.Do you choose canned fruits packed in water, juice, or light syrup rather than heavy syrup?

4.Do you generally avoid or limit the serving size of foods high in sugar such as prepared baked goods, candies, sweet desserts, soft drinks, and fruit flavored punch?

5.Do you purposely try to reduce the sugars in foods you prepare at home?

6. Do you experiment with spices to enhance flavor rather than using extra sugar?

7. Do you use home prepared items with less sugar than commercially prepared items with higher sugar?

8. Do you try to use less of all sugars (white, brown, honey syrups)

9. Do you reach for fresh fruit for desserts or snacks instead of sweets?

10. Do you try to minimize the addition of sugar to foods such as coffee or cereal?

For every “Yes” give yourself 1 point. For every “No” 0 points

• The higher your score on the quiz the more you should reevaluate your sugar intake in an effort to meet the dietary guideline #6.

• What was your score?• Commit to one action to improving your

score.

Dietary Guideline #6: CARBOHYDRATES & FIBER

• It is recommended that 55-60% of our diet should come from carbohydrates.

• Choose fiber-rich fruits, vegetables, and whole grains often.

• Choose and prepare foods and beverages with little added sugars.

• Reduce cavities by practicing good oral hygiene and consuming sugar rich foods less often.

CARBOHYDRATESa. Carbohydrates are found in plants (grains,

fruits and vegetables), honey, and a small amount in milk (the cow eats the plant).

b. There are 4 calories in one gram of carb. – So if you ate something with 10 grams of

carbohydrates you would be eating 40 calories. c. The Grain group provides most of the

carbohydrates our body’s need. – Fiber, B-vitamins, and incomplete protein are

other nutrients

CARBOHYDRATES

CarbsProteinFats

55-60% of our food should come from carbohydrates.

Carbohydrate’s Function

a. Provides the main source of energy for the body.- Brain cells / thinking– Breathing– Moving

b. Aides in the digestive process c. Breaking down and digesting fats and

proteins

CARBO CAUTION:• Not enough carbs will cause you to burn

protein• Too many carbs will convert to fat

3 types of Carbs

•Simple (Sugars)•Complex (Starches)

–Sugars and Starches are both carbohydrates that supply ENERGY.

•Fiber

SIMPLE SUGARS

Simple molecular structure so your body can digest it just the way it is.

Quick Energy Source

• Quick high• Quick Low

Types of SugarSUGAR OTHER NAME FOOD SOURCE

GLUCOSE(dextrose)

“Blood Sugar” Fruits, Veggies, Grains, Honey,

corn syrupSUCROSE “Table Sugar” Table Sugar, Sugar

Cane

FRUCTOSE “Fruit Sugar” Fruit

MALTOSE “Malt Sugar” Grains

LACTOSE “Milk Sugar” Milk

How do you know if a food has added sugar?

Check out the Food Label:

Total Carbohydrate (g): Dietary Fiber, Sugars, Other Carbohydrates (Complex)

List of ingredients: sugar, brown sugar, juice

fruit juices, molasses, honey, syrup, malted corn sweetener, corn syrup, maltose,

fructose, lactose, glucose, dextrose

COMPLEX STARCHES

A complex molecular structure so your body needs to

break it down into a sugar before digesting it.

Complex Carbs High In:1. Starch grains wheat, rye, barley, oats,

rice (bread, cereal, rice, pasta), potatoes, corn, dry beans like lima, pinto, kidney, chickpeas, and soybeans.

2. Fibervegetables, whole grains, fruit

(especially the skin), dry beans, nuts, seeds (pumpkin, corn, peas, etc.), and popcorn.

Sustained Energy

• Energy is provided continuously

SIMPLE or COMPLEX?

Carbohydrates Assignments

04 Track 4 Fiber song.wma

Fibera. Fiber is found in whole grains,

vegetables, legumes and fruits. Nuts and seeds are also a source of fiber.– __legumes____ are dried beans and

peas and should be eaten several times per week.

– They are a good source of complex carbohydrates.

- It is not found in meat, milk, eggs, cheese or fats.

Fiber Names and types

b. 2 other common names for fiber are: roughage and cellulose

Cellulose is a ___non-digestable____ fiberc. 2 types of fibers are

1. Soluble – shown to lower total blood cholesterol

2. Insoluble – will not digest or dissolve so it helps move the food through the body.

FIBER’S FUNCTIONA. Fiber is essential for regulating the body.

– Our bodies cannot digest or absorb fiber. It is called a non-nutrient.

B. Fiber (roughage) attracts water (like a dry sponge) to our intestines and soaks up this water. The increased bulk moves food through the intestines faster.– Keeps bowel movement soft in form– Reduces problems related to constipation.

C. CAUTION: Drink plenty of liquids, otherwise fiber can slow down or even block bowel function.

Fiber Intakea. The national Cancer Institute recommends

20-35 grams of daily fiber.b. Fiber rich diets have many benefits including

decreased risk of coronary heart disease, digestive track regulation, diverticulosis, colon and rectal cancer, and even lowering the risk of Type 2 diabetes.

c. Foods high in fiber: fruits, vegetables, whole grains, legumes, bran cereals, dry beans, split peas, and lentils, fruit and vegetable skins.

USE THIS to write your fiber menu

ASSIGNMENTS