bodies main source of energy for all of activities food is broken down into glucose which our body...
TRANSCRIPT
• Bodies main source of energy for all of
activities
• Food is broken down into glucose which our body uses as energy
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
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.
Copyright 2007 The New York Times Company
Complex
• Absorbed slowly into bloodstream so will get energy for longer
time period
• Feel fuller longer so helps manage weight gain
Copyright 2007 The New York Times Company
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.
Copyright 2007 The New York Times Company
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
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.