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Transcript of Carbohydratesfatsandproteins 120206131100-phpapp02
Carbohydrates, Fats, and Proteins
Nutrients that Provide Calories
Carbohydrates
Carbohydrates are the major components of most plants.
Plants make carbohydrates on their own through photosynthesis.
Separated into two categoriesSimple
Complex
Functions of Carbohydrates
Main source of energy
Spare protein from being burned so it can be used to build and repair
Dietary fiber can help lower blood cholesterol
Part of connective tissues, some hormones and enzymes and genetic material.
Sources
Grains (wheat, corn, etc)
Rice
Beans
SugarsHoney
Cane sugar
Molasses
Nutrition of Carbohydrates
Provide 4 calories per gram
Main source of body’s energy
Body uses carbs before calories from protein and fat.
Simple Carbohydrates
SugarsNatural
Refined
Sugars (Simple Carbohydrates)
Divided into two categoriesSingle sugars (monosaccharide)
Double sugars (disaccharides)
Names of sugars usually end in –ose
Monosaccharide's are the building blocks of complex carbs
Monosaccharide's
Glucose (also called dextrose)
Body’s main source of energy
Body converts other sugars into glucose for use by the body
Found in fruits and honey
Fructose
Sweetest natural sugar
Found in honey and fruit
Galactose
Not found alone in nature
Linked to glucose to make lactose (milk sugar)
Disaccharides
SucroseCane sugar
Combination of glucose and fructose
MaltoseDoes not occur in nature
LactoseNatural only in milk
Complex Carbohydrate
Also known as polysaccharides
Starch
Fiber
Starch
Made up of many glucoses linked together
Found only in plant foods
Found in grainsWheat, corn, rice, rye, barley, and oats
Thickens liquids when heated (gelatinization)
Fiber
Edible but not digestibleFiber moves through the body unchangedTwo categories
Soluble (swells in water)Insoluble (does not swell as much)
Found in dried beans, peas, lentils, Also found in the peelings of fruits and vegetables.
Fiber continued
Found in whole grains.
Whole grains includeEndosperm
Bran
germ
Dietary recommendations
130 grams each day for children and adults.
Use sugars in moderation.
Women need at least 38 grams of carbohydrates from fiber a day.
Men need at least 25 grams of carbohydrates from fiber a day.
Fats (Lipids)
Include:
Fats (Solid at room temperature)
Oils (Liquid are room temperature)
Cholesterol
Lecithin
Functions
Account for 15-25% of body weight50% of fat stores are right under skin
Fat provides 9 calories per gram
Sources
Margarine (Saturated)
Butter (Saturated)
Oils (unsaturated)
Fast foods
Baked goods
Meats (mostly saturated)
Dairy products
Types of Fats
Saturated fat (worst for you)Found in animal foodsSome vegetable oils are high in saturated fat
Coconut, palm kernel, and palm oil
Mono-unsaturatedOlive oil , canola oil, and peanut oil
Poly-unsaturated (best for you)Safflower, corn, soybean, sesame, and sunflower oil
Trans fats
Naturally occur in meat and dairy foods
Most come from hydrogenated fatArtificially solidified oil
Found in margarine, shortening
Has a longer shelf life
Makes unsaturated fats, saturated
Cholesterol
Found in animal products
High levels in blood can lead to heart problems
Dietary recommendations
No more than 20-35% of calories should come from fats
Less than 10% of calories should come from saturated fat
You should consume no more than 300 milligrams of cholesterol a day.
Protein
Building block of cells
Made up of long chains of amino acids
20 different kinds of amino acids
9 amino acids must come from foodEssential amino acids
Function of Protein
Protein is a part of every cell in your bodyBuild and maintain body tissuesNeeded most during pregnancy and infancyAlso needed for healing after surgery or infectionsFound in hormones, and all antibodiesTransport minerals, vitamins, fats and oxygen through bodyMaintain acid base balance and water balance in body
Sources of Protein
Complete ProteinsMeat, poultry, eggs, and dairy products
IncompleteBeans
Rice
Grains
Incomplete proteins
Combine Beans with grainsBeans and rice
Combine a grain with a small amount of a full protein food
Mac and cheese
Pork and egg fried rice
Dietary recommendations
Between .85 and 1.5 grams of protein per kilogram of body weight
Varies based on age, and based on whether a person is pregnant or lactating
Sources
Drummond, Karen, and Lisa Brefere. Nutrition for Food Service and Culinary Professionals. Fifth. Hoboken, NJ: John Wiley and sons, 2004. Print.