UNIT 4: CARBOHYDRATES & FATS. Exchange System Review: Weekly Project The exchange system groups...
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Transcript of UNIT 4: CARBOHYDRATES & FATS. Exchange System Review: Weekly Project The exchange system groups...
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UNIT 4: CARBOHYDRATES & FATS
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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.
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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
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Carbohydrates
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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
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Carbohydrates
What are the functions of carbohydrates?
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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
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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
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Blood Glucose Control
Pancreas regulates blood glucose When blood glucose is high, insulin is secreted. When blood glucose is low, glucagon is secreted.
Pancreas
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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
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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.
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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.
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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
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Sports Nutrition
Do athletes require low-carbohydrate or moderate-
high carbohydrate diets?Why?
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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
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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
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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
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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
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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
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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
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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
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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
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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)
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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
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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.
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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