Lets check yesterday’s calculations.

Were your calculations close to the “My Plate” recommendations?

Decide which daily calorie count you are going to use. We will use this

number throughout the semester to calculate dietary needs.

How Much Should I Be Consuming?

This is the worksheet we will be using throughout the semester to calculate your individual dietary needs.

If you are satisfied with your weight, you will use the same daily calorie number we came up with yesterday. Write it in the correct box.

If you would like to lose 1 lb. per week, subtract 500 calories, to gain 1 lb per week, add 500 calories. Write that calorie number in the box.

Girls: Is yours between

1200 – 2800

Boys: Is yours between

1500 – 3800

TOTAL CALORIES PER DAY CHECK:

Page 2

Set Point Theory: when you cut calories below 1200 girls/1500 boys =

Your body goes into starvation mode, slowed metabolism, hunger pains, fat cells do not release fat!!!

Carbohydrates:

The preferred body

fuel

• Carbohydrates are sugars and starch, which provide energy for humans and animals.

Carbohydrates are made of three common chemical elements:

• Carbon• Hydrogen• Oxygen• These elements are bonded together to form

saccharides, or sugar units. The arrangement of the elements determines the type of sugar unit.

Monosaccharides

• Carbohydrates composed of single sugar units (mono = one)– Glucose – Fructose– Galactose

Disaccharides

• Made up of two sugar units• The body splits disaccharides into

monosaccharides during digestion– Sucrose (table sugar) = 1 glucose + 1 fructose– Lactose, which is found in milk = 1 galactose + 1

glucose– Maltose = 2 glucose

Polysaccharides

• Made up of many sugar units (poly = many)– Starch which is the way plants store energy

There are two types of carbohydrates,

simple, and complex.

Based upon what you just learned about sugar molecules, which of the saccharides do you think are simple, and which do you

think are complex?

Carbohydrates

Simple

Monosaccharides

GlucoseFructose

Galactose

Disaccharides

Sucrose

Complex

Polysaccharides

StarchFiber

Simple Carbohydrates

• Are more easily digested by the body. The body breaks down simple carbs to be used for quick energy. They are often found in processed, refined foods such as white sugar, pastas, and white bread.

slow it down:fiber, whole fruits and veggies

-All carbs turn into glucose but the faster they enter the blood the worse it is and the faster they spike our blood glucose levels.

Try whole wheat not white!

Look for the word “whole.”

speed it up:processed foods, chopped, sliced,

mashed, juiced

Complex Carbohydrates

• Good Carbs• Take longer for the body to digest

and are most commonly found in vegetables, whole grain breads and pasta, brown rice, and legumes.

-The good carbs are complex

•whole wheat•fruits•Veggies•oats•fiber

We need FIBER (a complex carbohydrate):

constipation

4 Functions of

Carbohydrates

Produce Energy

• Carbs are preferred source of energy because your body can use and store them so efficiently.

• If you don’t eat enough carbs, your body begins to draw mainly on proteins for fuel.

• A small amount of fat can also be converted to energy during times of long physical activity

Spare Proteins

• Proteins main job is to build and maintain cell structures, but if you don’t eat enough carbs your body is forced to use proteins instead.

• Your body is less efficient in using proteins for energy

Break Down Fats

• If the body is too low in carbs, it cannot completely break down fats.

• When fats are not completely broken down, compounds called ketone bodies are formed.

• These compounds collect in the bloodstream, causing the blood to be more acidic than normal which damages cells and organs. This is called ketosis and can be deadly.

Provide Bulk in the Diet

• Dietary fiber is responsible for providing this bulk.

• Promotes normal digestion.• Dietary fiber acts like a sponge, absorbing water

which softens stool, helping to prevent constipation.

• Dietary fiber is not typically broken down in your intestines.

• Added benefit of making you feel full.

Added Benefits of Fiber

• May help to lower Gastrointestinal Diseases such as colon cancer.

• Can help to prevent appendicitis.• May lower the risk of heart and artery disease.• Helps control blood glucose levels.

How many carbs should you eat daily?45% - 65% of total daily calories.

Figure your amount here:Calorie need x .45 = _____________Calorie need x .65 = _____________

Somewhere in between this amount Write this on your Personal Nutrition Page