Carbohydrate, Fat and ProteinCurrent recommendations for macronutrients:Carbohydrates (CHO)Carbohydrate ReviewSimple CarbohydratesNatural SugarsAdded SugarsWhy Add Sugars?What foods have Added Sugars?Added & Refined SugarsComplex CarbohydratesStarchGrainsWhole GrainsRefined GrainsComplex Carbohydrates - FiberSoluble and Insoluble FiberFiber and HealthToo Much FiberIntake RecommendationsRecommended Fiber IntakeFat - Three Classes of lipidsSaturated vs. Unsaturated Fatty AcidsCholesterolCholesterol and Fat transportLDL vs. HDL cholesterolThe Usefulness of fatsUsefulness of Fats Cont’dTrans FatWhy Hydrogenate?Trans Fats on LabelsTrans Fats Health RisksTrans Fats in FoodsProbably contains Trans Fats…Fat CaloriesFat Intake RecommendationsProteinsAmino Acids (20)Essential Amino Acids (Indispensable)Nonessential Amino Acid (Dispensable)Function of Proteins in the BodyUse of Protein in the BodyProtein DigestibilityProtein QualityDaily Protein Intake RecommendationProtein Intake RecommendationsProtein Supplementation?Carbohydrate, Fat and Carbohydrate, Fat and ProteinProteinCurrent recommendations for Current recommendations for macronutrients:macronutrients:45-65% of calories from carbohydrates45-65% of calories from carbohydratesCarbs = _______ cal/gCarbs = _______ cal/g20-35% of calories from fat20-35% of calories from fatFat = ______ cal/gFat = ______ cal/g10-35% of calories from protein10-35% of calories from proteinProtein = _______ cal/gProtein = _______ cal/gCarbohydrates (CHO)Carbohydrates (CHO)Compounds of single or multiple sugarsCompounds of single or multiple sugarsTwo Major CategoriesTwo Major Categories1.1._________ :_________ : Monosaccharides, Disaccharides Monosaccharides, Disaccharidessugarssugars2.2._________:_________: Oligosaccharides, Polysaccharides Oligosaccharides, PolysaccharidesStarches, glycogen, fiberStarches, glycogen, fiberCarbohydrate ReviewCarbohydrate ReviewPrimary role: energy sourcePrimary role: energy source1 gram carbohydrate provides 4 kcalories (cal)1 gram carbohydrate provides 4 kcalories (cal)Example: 2 oz. pasta has 42 g. carbohydrate (carb)Example: 2 oz. pasta has 42 g. carbohydrate (carb)CHO – primary energy source for brain and central CHO – primary energy source for brain and central nervous system nervous system RDARDA = ______ g CHO/day (based on = ______ g CHO/day (based on _________amount needed to supply glucose to brain _________amount needed to supply glucose to brain and CNS)and CNS)carbfromcalcarbgcalcarbg 168442 Simple CarbohydratesSimple CarbohydratesMonosaccharidesMonosaccharidesGlucoseGlucoseFructoseFructoseGalactoseGalactoseDisaccharidesDisaccharidesMaltose (glucose + _________)Maltose (glucose + _________)Sucrose (glucose + _________)Sucrose (glucose + _________)Lactose (glucose + _____________)Lactose (glucose + _____________)SUGARS !Natural SugarsNatural SugarsNaturally occurring sugarNaturally occurring sugarPresent in the original foodPresent in the original foodNotNot added during processing added during processingNot on ingredients listNot on ingredients listFructose in Fructose in fruitfruitGalactose (or lactose) in Galactose (or lactose) in milkmilkAdded SugarsAdded Sugars““Added sugars” Added sugars” are sugar are sugar added to food added to food during during processing processing Look for these Look for these terms on terms on ingredient listsingredient listsSometimes called Sometimes called refinedrefined sugars! sugars!Brown sugarBrown sugarMolassesMolassesWhite, table, cane, beet, grape White, table, cane, beet, grape or granulated sugaror granulated sugarConfectioner’s sugarConfectioner’s sugarTurbinado, DTurbinado, Demerera, or emerera, or Muscavado Muscavado (“in the raw”)(“in the raw”)Corn syrupCorn syrupHigh Fructose Corn Syrup High Fructose Corn Syrup (HFCS)(HFCS)HoneyHoneyFruit juice concentrate or syrupFruit juice concentrate or syrupInvert sugarInvert sugarWhy Add Sugars?Why Add Sugars?Added during processing forAdded during processing for____________________________________Aid in _________________Aid in _________________PreservationPreservationBulkBulk1 teaspoon = 4 grams sugar1 teaspoon = 4 grams sugarWhat foods have Added What foods have Added Sugars?Sugars?Foods that contain most of the added sugars in Foods that contain most of the added sugars in American diets:American diets:Regular soft drinks (soda)Regular soft drinks (soda)Candy Candy Cakes, Cookies, Pies Cakes, Cookies, Pies Fruit drinks, such as fruitades and fruit punch Fruit drinks, such as fruitades and fruit punch Milk-based desserts and products, such as ice Milk-based desserts and products, such as ice cream, sweetened yogurt and sweetened milk cream, sweetened yogurt and sweetened milk Grain products such as bread, sweet rolls, Grain products such as bread, sweet rolls, cinnamon toast, crackers, cerealscinnamon toast, crackers, cerealsCured meatsCured meatsCondiments, peanut butter………..Condiments, peanut butter………..Added & Refined SugarsAdded & Refined SugarsContain no other nutrientsContain no other nutrientsNo vitamins/minerals, No vitamins/minerals, unless fortifiedunless fortifiedNo proteinNo proteinNo fiberNo fiberRisks of Consuming Excess SugarsRisks of Consuming Excess SugarsNutrient _______________________Nutrient _______________________Especially vitamins, minerals, fiberEspecially vitamins, minerals, fiberDental Caries (Cavities)Dental Caries (Cavities)Complex CarbohydratesComplex Carbohydrates________________- plants- plantsAmyloseAmyloseAmylopectinAmylopectin________________________- mammals- mammalsGLYCOGENAMYLOPECTINAMYLOSEStarchStarchPlant ___________ form of sugarPlant ___________ form of sugar- Many sugars bonded together to make - Many sugars bonded together to make chainchain- Found in seed of plants- Found in seed of plants- After cooking, we can digest starch- After cooking, we can digest starch- Digested starch = ____________- Digested starch = ____________- Use sugar for energy- Use sugar for energyGrainsGrainsGrains are divided into 2 subgroups, Grains are divided into 2 subgroups, whole grainswhole grains and and refined grainsrefined grains. .Whole GrainsWhole GrainsWhole grains contain the entire grain Whole grains contain the entire grain kernel -- the