Carbohydrate Review

• Largest volume of our daily diet 45% - 65% of your calories)

• Example 60% Carb Intake– 2000 calorie a day diet– 2000 X 0.60 = 1200 calories from

Carbohydrates per day

How to calculate grams of Carbs you need daily

• Carbohydrates provide the following amount of energy– 4 cal/g

• Determine how many g of carbohydrates you need first– 1200 cal divided by 4 cal = 300g

Calculating Carb calories in your foods

• Example– 20g Total Carbohydrate– 20g multiplied by 4 cal = 80 calories

from Carbohydrates

Carbohydrate Breakdown

• Simple Carbohydrates• Complex Carbohydrates– High Dietary Fiber• 25 grams per day for women• 38 grams per day for men

Carbohydrate Tips

• Short ingredient list• At least 3 g fiber• The word “whole” • Unbolted• Carbohydrate-to-sugar ratio

should be no less than four to one • No more than 1 g saturated fat

Fat Review

• About 25%-35% of your total daily calorie intake

• Example (25% fat intake)– 2000 calorie a day diet– 2000 X 0.25 = 500 calories from

fat/day

Calculate grams of fats needed per day

• Fats provide the following amount of energy– 9 cal/g

• Determine how many g of fats you need first– 500 cal divided by 9 cal = 56g

Calculate Fat Calories in your food

• Example– 4.5g Total Fat– 4.5g multiplied by 9 cal = 41

calories from Fat

Protein

• About 15%-35% of your total daily calorie intake

• Example (15% protein intake)– 2000 calorie a day diet– 2000 X 0.15 = 300 calories from

protein/day

How to calculate grams of Protein you need daily

• Protein provide the following amount of energy– 4 cal/g

• Determine how many g of Protein you need first– 300 cal divided by 4 cal = 75g

Calculating Protein calories in your food

• Example– 3g Total Protein– 3g multiplied by 4 cal = 12 calories

from Protein

What is Protein

• Proteins are part of every cell, tissue, and organ in our bodies– Proteins are constantly being

broken down and replaced– Eat protein – break down into

Amino Acids – Rebuild protein in our bodies

Why we need Protein

• Provides support to all of your body tissues

• Collagen – most abundant protein in your body is a component of– Bones, Tendons, Ligaments

Why we need Protein

• Actin and Myosin the two proteins that are found in muscles allowing them to contract

• Balance- Fluid and Acid-Base• Transportation- moving nutrients,

waste, electrolytes

Why we need Protein

• Immune Response- Antibodies• Energy- from the calories found

in proteins

Amino Acids

• Amino Acids - Building blocks of protein

• 20 Different Amino Acids – make up all types of protein

• Some Amino Acids are essential and cannot be made by our bodies

Not all Protein is Alike

• Complete- Contain all amino acids needed

• Incomplete- lack one or more “essential” amino acids

• Complementary- two or more incomplete proteins sources that together provide all needed essential amino acids

Complete Proteins

• Meat Fish• Poultry Milk• Dairy

Incomplete Proteins

• Grains• Cereals• Nuts• Seeds• Beans• Peas• Lentils• Nuts

Complementary Proteins

• Pair grains, cereals, nuts, seeds with beans peas, lentils, nuts

• Example:– Whole Wheat bread with peanut

butter– Rice and beans– Split peas soup and corn bread

The Protein Package

• Pay attention to what comes along with the protein in your food

Example• 6-ounce porterhouse steak

– 38 g protein– 44 g of fat

• 16 g from saturated fat

• 6-ounce salmon– 34 g protein– 18 gram fat (only 4 saturated)

• 1 C Lentils– 18 g protein– < 1 g fat

Best Animal Protein Choices

• Fish• Poultry• Lean cut and small portions of

beef, pork, lamb only occasionally

Recommendations

• < 18 ounces of Red meat/week• Avoid all processed meats – hot

dogs

Why no Processed Meats?

• Carcinogenic nitrite content– Known to cause cancer– Shown to more than double the

risk of developing diabetes• Increased digestive load placed on the

pancreas

• http://www.youtube.com/watch?v=ZWHpcKXt-qQ&feature=related

Protein and Weight Control

• Research is still inconclusive on the long-term effects of High-Protein low carb diets– We know the unhealthy effects of

the bad fats– We know the benefits of good

carbs, fiber, and vitamins and minerals

Protein Malnutrition

• Kwashiorkor: growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death

Risk of High Protein Diet???

• Diet craze high protein and fat and low in carbohydrates

Low carb/high protein, or high carb, low protein???

• 20 yr study – low carb diet high in veg protein = 30% lower risk of heart disease

• Same study – low carb high in animal fats and proteins = increase risk of heart disease

Protein & Diabetes

• It was thought that dairy protein could lead to Type 1 Diabetes = not true

• Ongoing research on link to Type 2 diabetes

• High in veg protein = small reduction in risk of Type 2

Protein and Cancer

• Red meat and processed meats have been linked to colon cancer

Osteoporosis

• Body uses calcium to buffer protein in the blood

• Eating high protein = high calcium demand

• Prolong high protein diets will weaken bones

• Yet evidence is still inconclusive

Protein & Weight Control

• High protein = slows the movement of food from the stomach to the intestine– Stay fuller longer

Protein & Weight Control

• Protein has a steady effect on blood sugar = preventing quick spikes

• Body uses more energy to digest protein than fat

Some Statistics

• 21% lower risk of Type 2 Diabetes by substituting one serving of nuts per day

• 17% lower risk by switching to low-fat dairy

• 23% lower risk by substituting whole grains for a protein source

Final thought

• It’s the “package” of protein that can be a concern for your health

• Choosing plant-based high-protein foods that are low in saturated fat will help the heart even as it helps the waistline