UNIT 4 SEMINAR NS 220
Module 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
Functions of Carbohydrate
Supplies energy/calories for use by body Main fuel source for brain, nervous system, RBC’s, &
muscles in forms of blood glucose & glycogen Brain gets energy ONLY from glucose
Prevents ketosis Protein sparing Regulates glucose Sweetener
Carbohydrates
Which food groups contain carbohydrate?
Provide 4 calories/gram Simple carbs Complex carbs
Fiber helps control diverticulosis, glucose, cholesterol, weight, appetite
Carbohydrate Requirements
RDA= 130 grams/day for adults (minimum supply needed for brain)
Avg. intake=~180-330 grams Recommendations vary
FNB: 45%-65% of total Calories Nutrition Facts panel:
60%= 300 grams for 2000 Calories
Focus on fruits, vegetables, whole grains, and beans
Blood Glucose Control
Liver & pancreas work to regulate blood glucose Pancreas releases insulin after meal Liver regulates glucose that enters bloodstream
Insulin: Directs muscle, adipose, other cells to remove
glucose from blood by taking into cell for energy Promotes glycogen synthesis in liver Net effect: insulin lowers blood glucose
or keeps it from rising too high in blood
Diabetes & Blood Glucose
Diabetes: underproduction of insulin (or none at all)
Hyperglycemia (high blood glucose) Diagnosis: fasting glucose >126 Type 1, Type 2, Gestational Symptoms of diabetes: excessive urination,
thirst, & hunger; blurred vision Hypoglycemia (low blood glucose)
Carb Counting for Diabetes
Meal plan method for diabetes by counting carb grams or servings in meals and snacks. By evenly spacing carb foods through the day & by eating
about the same amount at each meal/snack you get better glucose control.
Aim for small meals/snacks with mix of complex carbs, protein, & fat.
Carbs can be counted by either carb servings or by carb grams. One carb serving= 15g of carb.
Meals= ~3 or 4 carb servings (45 to 60 g) Snacks= ~1 or 2 carb servings (15 to 30g)
Sample Menu: Carb Counting
Breakfast:
1/2 cup orange juice= 15
2 slices (2 oz.) whole-wheat toast= 30
1 soft-cooked egg= 0
2 tsp. Margarine= 0
Total grams carb= 45
Lunch:
2 slices (2 oz.) rye bread= 30
2 oz. sliced turkey= 0
2 lettuce leaves= <1
1 tsp. mayonnaise= 0
1 small bag (3/4 oz.) pretzels= 15
1 small (4 oz.) apple= 15
Total grams carb= 60
Dinner:
3oz. baked chicken breast= 0
1/2 c. mashed potato= 15
1/2 c. cooked carrots= 5
1 small (1 oz.) dinner roll= 15
2” brownie square= 15
Total grams carb= 50
Snack:
1/2 c. juice-packed fruit cocktail= 15
10 peanuts= 0
Total grams carb= 15
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 Providing the long-haul energy that
is so important in endurance events During exercise, glycogen is
converted back to glucose and is used for energy.
50-60% of daily calories as carb; 15-20% from protein; 30-35% fat
High-Carbohydrate Training Diet
Breakfast:
Oatmeal with skim milk + Banana
Orange juice
Endurance workout: 8 ounces of
Gatorade® for every 10 –20 minutes
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/lowfat dressing
Steamed broccoli and cauliflower
Frozen yogurt/strawberries
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 calorie= <65 grams total fat, <20 grams saturated fat/day
To reduce risk of heart dz, ATP III (TLC Diet): <7% total calories from saturated fat (15 grams for
2,000 calories); <200 mg cholesterol daily
Fat in Foods
Saturated FA’s Unsaturated FA’s Cholesterol: found only in animal foods;
precursor for bile acids, hormones, & vitamin D High intakes of saturated fat, trans fat, & cholesterol
can lead to high blood cholesterol and heart disease
Need fat for energy, essential fatty acids, protecting organs, & insulating body for temperature regulation
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 chol level (LDL);
Increase risk of heart disease;
Trans may lower good chol (HDL)
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 bad chol (LDL);
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
6.0% Calories from Saturated Fat
30% Calories from Total Fat
AHA Recommendations: Omega-3
Benefit the heart of healthy people & those at high risk of or who have cardiovascular disease.
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)
People at risk for CHD benefit from omega-3 fatty acids from plants and marine sources.
AHA Recommendations: Omega-3
Patients without CHD: Eat a variety of (preferably fatty) fish @ least 2x/wk 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
Congratulations! You have completed Seminar 4
Have a Good Night!
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