Identifying Macronutrien

ts

This material was funded by USDA’s Food Stamp Program through the California Department of Public Health’s Network for a Healthy California. These institutions are equal opportunity providers and employers. The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious foods for a better diet. For information on the Food Stamp Program, call 1-888-328-3483.

Presented by: Network for a Healthy California

Huntington Beach Union High School District

No matter what we eat… Foods give our bodies nutrients Nutrients are needed for survival Nutrients regulate body functions,

promote growth, repair body tissues and give us energy

We need more than 40 different nutrients

What are Macronutrients?

What are Macronutrients?

They are the large nutrients that are found in the foods we eat.

What are these three large nutrients?

Macronutrients

Carbohydrates (CHO)

Protein (PRO)

Fat

Carbohydrates

Main Function--

Around-the-clock energy for the

brain and body

Two kinds of carbohydratesSimple

Complex

Simple Carbohydrates

Simple structures– also known as sugar Several types of sugars – glucose,

fructose, sucrose (usually ends in “ose”)

Glucose is energy fuel for the body and brain

Your body can also convert some proteins to glucose

Simple CHO: Fructose

Found in fruits High Fructose Corn

Syrup Found in sodas,

processed foods

Sources of Simple CHO

Processed: Table Sugar Soda Hard Candy Pastries Cookies/cake Processed

foods

Natural: Honey Fruits

Complex Carbohydrates

Made of glucose linked together by bonds

Sometimes these long chain sugars are called starches

These foods break down in the small intestine & slowly releases glucose in the blood

Most of our CHO should be complex

Fiber

Complex carbohydrate found in plants

It is made of long chain structures that are held together with bonds but they cannot be broken down

Important for digestive health

Fiber

Helps prevent constipation

May protect against colon cancer

Helps reduce risk heart disease

Sources of CHO

Complex Carbohydrates: Grain Products

Breads Rice Pasta

Vegetables Squash Potatoes Corn broccoli

Dry Beans Peas Lentils

Carbohydrate

Where is it found on the MyPyramid?

How much do we need?

About half of total calories should come from CHO

Sugars should be just a very small part of our diets

25 – 35 grams of fiber a day

Protein

Protein

Every cell in your body is made of protein

16% of our total body weight is protein

Protein Functions

Helps build muscles, blood, skin, hair, nails, and internal organs.

Helps the body grow & repair itself Helps fight disease.

Amino Acids

Protein is made of 20 amino acids which are used like building blocks.

Your body arranges amino acids to make the different proteins it needs.

Amino Acids

What we eat must supply nine of the amino acids

These amino acids are called essential

Our body can make the rest of the amino acids

Complete/Incomplete Protein

Protein foods that have the essential amino acids are called complete protein – animal products

Protein foods that do not have all of the essential amino acids are called incomplete protein – plant proteins

Where do we find Protein?

Protein Sources

Animal Sources: (Complete Proteins)

Meat Poultry Fish Eggs Dairy Products

Plant Sources: (Incomplete Proteins)

Dry Beans Peas Nuts Tofu Grain Products

How much Protein do we need?

We need 10 – 15% of total calories from protein

Too Much Protein...

…may mean too much fat, which over a long period can increase risk of heart disease and some types of cancer.

Fats

Butter

Do we need fat in our diet?

Fat

Fats give flavor, texture & makes a person feel full

Functions of Fat

Maintains body temperature

Promotes healthy skin & normal growth.

A part of cellular membranes

Functions of Fat

Protects vital organs & nerves Aids in absorption of fat-

soluble vitamins Provides a source of essential

fatty acid Provides kcal/energy to the

body

Two Types of Fat

Saturated Fat - usually solid at room temperature

- too much can lead to clogged blood vessels Unsaturated Fat - liquid at room temperature

- helps maintain health of blood vessels

Trans Fat

Made when hydrogen is added to vegetable oil

Trans fat has a long shelf life & foods stay fresh longer

Unhealthy for blood vessels & heart

Sources of Fat

Saturated Fats: Butter Stick Margarine Meat fat Poultry fat Dairy Products

Unsaturated Fats: Vegetable oils Nuts Olives Avocados Fish

Sources of Trans Fat French fries Doughnuts Pastries Pie crusts Biscuits Pizza dough Cookies Crackers Stick margarines and shortenings

How much Fat do we need?

Recommend 20-35% of total calories come from fat

Fat has 9 kcal per gram vs. 4 kcal per gram for carbohydrates and proteins

Calories

Calories – the amount of energy released when nutrients are broken down

Calories eaten should match the number of calories burned

Calories cont.

Calories that are not burned are stored in the body

3,500 calories = 1 pound of fat (weight)

Too Many Calories… Risk of…

Heart Disease Diabetes Hypertension (HTN) Obesity Various forms of cancer Stroke

Summary

Eat a variety of foods to get the carbohydrates, protein and fats you need for a healthy body

Eat in moderation Carbohydrates 45 – 65% Proteins 10 – 15% Fats 20 – 35% www.MyPyramid.gov for individual

calorie needs

How can you use this information to educate your family?

"To eat is a necessity, but to eat intelligently is

an art."- La Rochefoucauld

This material was funded by USDA’s Food Stamp Program through the California Department of Public Health’s Network for a Healthy California. These institutions are equal opportunity providers and employers. The Food Stamp Program provides nutrition assistance to people with low income. It can help buy nutritious foods for a better diet. For information on the Food Stamp Program, call 1-888-328-3483.