unit 4: carbohydrates & fats. exchange system review: weekly project the exchange system groups...
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UNIT 4: CARBOHYDRATES & FATS
Exchange System Review: Weekly Project
The exchange system groups similar kinds of foods into various exchange lists: Fruit, vegetable, starch, sweets/desserts/other carbs, meat & meat subs, milk, fat, fast
foods, combo foods, free foods, alcohol.
Portion sizes are specified for each food. You should be able to "exchange" any food on a list for another food on the same list, because they are similar in nutrient content (calories, carbs, fat, protein).
Example: Starch list includes bread, tortillas, pasta, rice, cereal and starchy vegetables like potatoes. Each serving provides approximately the same nutrients, and they are all interchangeable in your meal plan.
1 Starch Exchange=
15 g carb, 3 g pro, 0-1 g fat, 80 kcals
1 Fruit Exchange=
15 g carb, 0 g pro, 0 g fat, 60 kcals
1 slice bread 1 6-in tortilla ½ English Muffin ½ cup hot cereal 3 cups popcorn ½ cup corn ½ cup sweet potato
1 small banana 1 small apple ½ cup canned fruit or
fresh fruit ½ cup fruit juice ¼ cup dried fruit
Exchange Examples
Carbohydrates
Carbohydrates
Provide 4 calories/gram Simple carbohydrates
Monosaccharides: glucose, fructose (sugar in fruit), galactose
Disaccharides: maltose (sugar in syrup), sucrose (table sugar), lactose (sugar in milk)
Complex carbohydrates Polysaccharides: glycogen (storage of
glucose in muscle and liver), starch, fiber
Carbohydrates
What are the functions of carbohydrates?
Functions of Carbohydrate
Supplies energy/calories for use by body Main fuel source for brain, nervous system, RBC, &
muscles in forms of blood glucose & glycogen Brain gets energy ONLY from glucose
Imparts sweetness to our foods When carbohydrates are not consumed, fat and
protein are used as sources of energy. Ketosis – production of ketone bodies Ketoacidosis – lowering of blood pH
Carbohydrate Requirements
RDA: 130 grams/day for adults (minimum supply needed for brain)
Avg. intake ~ 180-330 grams/day Recommendations vary
FNB: 45%-65% of total calories Nutrition Facts panel: 60% or 300 grams per 2000 Calories
Focus on fruits, vegetables, whole grains, and beans
Blood Glucose Control
Pancreas regulates blood glucose When blood glucose is high, insulin is secreted. When blood glucose is low, glucagon is secreted.
Pancreas
Blood Glucose Control
Insulin Active after a meal Stimulates the uptake of glucose from the blood by
muscle, adipose, other cells. Net effect: insulin lowers blood glucose
Glucagon Active during a fast Stimulates the formation of glucose from non-
carbohydrate compounds (e.g., amino acids, lactic acid, glycerol) (process “gluconeogenesis”)
Net effect: glucagon increases blood glucose
Diabetes & Blood Glucose
Diabetes Type 1: no or limited production of insulin Type 2: resistance to the produced insulin Gestational diabetes: affects some pregnant women
Hyperglycemia (high blood glucose) Fasting glucose > 126 mg glucose/dL blood Symptoms: excessive urination, thirst, hunger, blurred
vision, fatigue, weight loss, poor wound healing, dry mouth, tingling in feet, cardiac arrhythmia, coma, seizures.
Carbohydrate Counting during diabetes
Count carbohydrates consumed. By evenly spacing carbohydrate-rich foods through the day & by
consuming approximate the same amount you get better glucose control.
Aim for small meals/snacks with mix of complex carbohydrates, protein, & fat.
Carbohydrates can be counted by either carbohydrate servings or carbohydrates grams. One carbohydrate serving= 15g of carb.
Sample Menu: Carbohydrate Counting
Breakfast:
1/2 cup orange juice = 15 g
2 slices (2 oz.) whole-wheat toast = 30 g
1 soft-cooked egg = 0 g
2 tsp. Margarine = 0 g
Total carbohydrates= 45 g
Lunch:
2 slices (2 oz.) rye bread = 30 g
2 oz. sliced turkey = 0 g
2 lettuce leaves < 1 g
1 tsp. mayonnaise = 0 g
1 small bag (3/4 oz.) pretzels = 15 g
1 small (4 oz.) apple = 15 g
Total carbohydrates = 60 g
Dinner:
3oz. baked chicken breast = 0 g
1/2 c. mashed potato = 15 g
1/2 c. cooked carrots = 5 g
1 small (1 oz.) dinner roll = 15 g
2” brownie square = 15 g
Total carbohydrates = 50 g
Snack:
1/2 c. juice-packed fruit cocktail = 15 g
10 peanuts = 0 g
Total carbohydrates = 15 g
Sports Nutrition
Do athletes require low-carbohydrate or moderate-
high carbohydrate diets?Why?
Carbohydrates for Athletes
To provide energy to working muscles. Essential to building glycogen stores During exercise, glycogen is converted back to
glucose and is used for energy. Consume:
50-60% of daily calories from carbohydrates 15-20% of daily calories from proteins 30-35% of daily calories from fats
High-Carbohydrate Training Diet
Breakfast:
Oatmeal with skim milk + banana,
orange juice
Endurance workout: 8 ounces of
Gatorade® for every 10 – 20 minutes of
exercise
Post-workout: Bagel with peanut butter,
fruit yogurt and grape juice
Lunch: Chicken salad sandwich on whole
grain bread , carrot and pepper sticks +
apple, corn chips, skim milk
Snack:
Dry cereal mixed with raisins and peanuts
Peach
Dinner:
Pasta with meat sauce, Italian bread, salad
with veggies/low-fat dressing, steamed
broccoli and cauliflower, frozen
yogurt/strawberries
Fats
Fats are comprised of: Fatty acids (simplest type of fat) Triglycerides (made of 3 fatty acids attached to one glycerol
molecule) Phospholipids (made of 1 phosphate group + 2 fatty acids
attached to one glycerol molecule) Cholesterol (found only in animal foods; precursor for bile
acids, hormones, & vitamin D) Fatty acids can either be:
Saturated Unsaturated – monounsaturated & polyunsaturated
Fat
High intakes of saturated fat, trans fat, & cholesterol can lead to high blood cholesterol and heart disease. Functions of fats:
Provide omega 3 and omega 6 fatty acids (essential fatty acids)
Impart flavor and mouth-feel to our foods Cholesterol – important for bile production, vitamin D,
certain hormones Phospholipids – component of cell membranes
Recommendations: Fat Intake
Dietary Guidelines 20-35% of total calories (= 44-78 total grams/day for 2000
calories) <10% total calories from saturated fat
Food Labels: 2000 calories <65 grams total fat <20 grams saturated fat/day
To reduce risk of heart disease: <7% total calories from saturated fat (= 15 grams for 2,000
calories) <200 mg cholesterol daily
Saturated & Trans Fats
Mainly from animals: Beef, lamb, pork, poultry with skin,
beef fat Lard, cream, butter Cheese, other whole or reduced-fat
dairy products
Some from plants: Palm, palm kernel & coconut oils
Baked goods: Pastries, biscuits, muffins, cakes,
pie crusts, doughnuts, & cookies
Fried foods: French fries, fried & breaded
chicken & fish
Snack foods: Popcorn, crackers.
Traditional: Stick margarine & vegetable
shortening
Saturated Fats Trans FatsSaturated Fats
Raise bad LDL levels
Increase risk of heart disease
Trans fats lower HDL levels
Unsaturated Fats
Vegetable oils: Olive, canola, peanut & sesame
Fruits: Avocados & olives
Many nuts and seeds: Almonds & peanuts/peanut
butter
High in Omega-6 & Omega-3
(ALA) Vegetable oils – soybean, corn and
safflower Many nuts and seeds – walnuts &
sunflower seeds
High in Omega-3 (EPA and DHA) Fatty fish – salmon, tuna, mackerel,
herring and trout
Monounsaturated Fats Polyunsaturated Fats
Reduce LDL levels
May lower risk of heart disease
Heart Healthy Meal Plan
Breakfast:
1 c bran cereal with raisins
3/4 c skim milk
1 med. banana
1/4 c egg substitute
Lunch:
1 ½ c tossed green salad w/raw veggies
2 T olive oil vinaigrette salad dressing
1 serving frozen lean cuisine beef and
broccoli
Snack:
1 medium apple
1 T peanut butter
Dinner :
1 c pasta + 1 T olive oil
1/4 c marinara sauce
3 oz skinless chicken breast
Snack:
1/2 c low-fat frozen yogurt
Calories= 1,600 kCal
6% Calories from Saturated Fat
30% Calories from Total Fat
AHA Recommendations: Omega-3
Beneficial to the heart and for proper cardiovascular health.
Omega-3 fatty acids: decrease risk of arrhythmias, which can lead to
sudden cardiac death decrease triglyceride levels decrease growth rate of atherosclerotic plaque lower blood pressure (slightly)
Food Serving omega-3 fatty acids % DV Density Quality
Flax seeds 0.25 cups 7.0 g 156.4 17.6 Excellent
Walnuts C 0.25 cup 2.3 g 50.4 6.3 Very good
Chinook salmon, baked/broiled 4.0 oz-wt 2.1 g 46.4 3.6 Very good
Scallops, baked/broiled 4.0 oz-wt 1.1 g 24.4 3.3 Good
Soybeans, cooked 1 cup 1.0 g 22.9 1.6 Good
Halibut, baked/broiled 4.0 oz-wt 0.6 g 13.8 1.8 Good
Shrimp, steamed, boiled 4.0 oz-wt 0.4 g 8.2 1.5 Good
Snapper, baked 4.0 oz-wt 0.4 g 8.0 1.1 Good
Tofu, raw 4.0 oz-wt 0.4 g 8.0 1.9 Good
Winter squash 1 cup 0.3 g 7.6 1.9 Good
Tuna, yellowfin 4.0 oz-wt 0.3 g 7.3 0.9 -
Cod, baked 4.0 oz-wt 0.3 g 7.1 1.2 -
Kidney beans 1 cup 0.3 g 6.7 0.6 -
http://www.whfoods.com/genpage.php?tname=george&dbid=75
AHA Recommendations: Omega-3
Patients without CHD: Eat a variety of (preferably fatty) fish @ least 2x/week Include oils & foods rich in ALA (flaxseed, canola,
soybean oils, flaxseed and walnuts). Patients with CHD:
Consume ~1 g of EPA+DHA per day, preferably fatty fish. Patients who need to lower triglycerides:
2 to 4 grams of EPA+DHA per day provided as capsules under a physician’s care.
Resources
American Diabetes Association: www.diabetes.org Carbohydrate Counting:
http://www.diabetes.org/uedocuments/10-CarbCounting.pdf
American Heart Association: www.americanheart.org
Gatorade Sports Science Institute:www.gssiweb.com