CARBOHYDRATESCARBOHYDRATES

CARBOHYDRATESCARBOHYDRATES

The main function of carbohydrates is to provide energy.

Carbohydrates provide 4 calories per gram

CARBOHYDRATESCARBOHYDRATES

CarbsProteinFats

45-65% of our food should come from carbohydrates.

CARBOHYDRATESCARBOHYDRATES

If we eat more carbohydrates than are needed for energy, the extra is stored in the liver or in the tissues as fat.

Two Types of Two Types of CarbohydratesCarbohydratesSIMPLE COMPLEX

Simple CarbohydratesSimple Carbohydrates

Simple carbohydrates are quick energy sources.

They come from sugar. They do not usually supply any

other nutrients or fiber.

Examples of Simple Examples of Simple CarbohydratesCarbohydrates1. Soft Drinks2. Cookies3. Jam4. Honey5. Syrup6. Sugar Candy

Complex Complex CarbohydratesCarbohydrates

Complex carbohydrates break down into simple sugars in the digestion process. This process is what gives us longer lasting energy

Complex Complex CarbohydratesCarbohydrates

Complex carbohydrates come from starchy foods such as whole grains, flour, seeds, nuts, vegetables and fruits.

Examples of Complex Examples of Complex CarbohyratesCarbohyrates1. Rice2. Pasta3. Oatmeal4. Breads5. Potatoes and Corn6. Some Cereals

Some carbohydrates come from fruits and vegetables

It is recommended that you make half your plate fruits and vegetables

Most carbohydrates fall under the grain group

It is recommended that you make half your grains whole grains

Grain FactsGrain Facts A. The edible seeds of certain grasses are called

GRAINS.

B. Grains are a STAPLE FOOD because of their good keeping quality, high energy, and low cost.

C. When grains are milled the many of the nutrients are lost.

D. Enriched grain products have had the vitamins and

minerals replaced. (Thiamin,, Niacin, Riboflavin and Iron)

GrainsGrains

Types of grains Foods made of grains

WheatOatsRiceCornBarleyRye

BreadCerealRicePastaWhole Grains

1 serving =1 oz.1 serving =1 oz.6 oz. daily is recommended6 oz. daily is recommended

1 slice of bread1 cup of cereal½ cup of cooked cereal, rice, or pasta½ a Bagel

Examples of 1 oz. servings

Nutrients Found in the Grain Nutrients Found in the Grain GroupGroup

FatComplex CarbohydratesB vitamins (Riboflavin, Niacin,

Thiamin)Incomplete Protein

3 parts of a wheat kernel3 parts of a wheat kernelEndosperm: starch, protein

Germ: Unsaturated fatty acis, B vitamins, Vitamin E, Iron, Zinc

Bran: Fiber, vitamins, minerals

Carbohydrates IncludeCarbohydrates Include

Glucose or blood sugar is the basic source of energy for all living things.

Sucrose or table sugar is made from sugar beets or sugar cane.

Fructose is sugar found in fruit, honey and vegetables.

Maltose is grain starch broken down into sugar.

Lactose is milk sugar.

How do you know if a How do you know if a food has added sugar?food has added sugar?

Check out the Food Label:Check out the Food Label:

Total Carbohydrate (g): Dietary Total Carbohydrate (g): Dietary Fiber,Fiber,

Sugars, Other Carbohydrates Sugars, Other Carbohydrates (Complex)(Complex)

List of ingredients: sugar, juice, List of ingredients: sugar, juice, molasses, molasses, honey, maple honey, maple syrup, corn syrup, syrup, corn syrup, malted malted corn sweetener, maltcorn sweetener, maltoseose, , fructfructoseose, lact, lactoseose, gluc, glucoseose, dextr, dextroseose, etc., etc.