CarbohydratesCarbohydrates

CarbohydratesCarbohydrates

What is a carbohydrate?• A major source of energy

– Simple Carbohydrates - simple sugars– Complex Carbohydrates - include

starches (complex sugars) & fibre

• Both found naturally in foods such as– breads, pasta, rice, noodles, cereals– fruits & vegetables– milk and dairy products– pastries, cakes, biscuits & beverages etc

• Converted into glucose for use as energy by the body

Choosing Healthy CarbohydratesChoosing Healthy Carbohydrates

• Steer clear of high carbohydrate, high sugar foods such as;– Pastries, cakes, biscuits– Fizzy drinks, sweets, crisps, alcohol– White bread, pasta, rice & noodles

• Eat more wholegrain foods such as;– Seeded or wholemeal/wholegrain bread– Brown rice, pasta and noodles– Low sugar muesli, All Bran, Porridge– Snacks like oat cakes, rice cakes & Ryvita

Wholegrain foods contain more nutrition and more ‘Fibre’

Including Healthy Carbs in Your DietIncluding Healthy Carbs in Your Diet

90 calories

Formula 1 Shake11g of soy protein

And 2.5g of fibre23 Vitamins & minerals

Create your own recipesadding yoghurt, fruit juice,

soy milk, fruit etcor simply add to cereal

Formula 1 Meal Replacement Bar 7 Bars Per BoxLow GIExcellent balance of Soy Protein (12.8g), Fibre, Unsaturated Fat, Carbohydrates, And added Vitamins & MineralsSuitable for Vegetarians

207 calories

So Far.....So Far.....

• Water• Meal Plans & Protein• Carbohydrates• Fibre & Digestion• Fats & Heart Health• Exercise

Nutrition…Nutrition… Hydration… Hydration… Exercise… Exercise…

…………..and YOUR commitmentand YOUR commitment

• Vitamins, minerals & Antioxidants

• Appetite control & dining out• Sugar, labels & Marketing• Snacking & Metabolism• Long term health (incl.

calcium)

Additional Carbohydrate SlidesAdditional Carbohydrate Slides

The following slides can be used in your second and future WLC’s to keep them new and interesting

for repeat attendances

Carbohydrates – Inside the BodyCarbohydrates – Inside the BodyCarbohydrates eaten& converted into Glucose

A cycle of A cycle of glucose, insulin & glucose, insulin & glucagon reactionsglucagon reactions

Insulin released by pancreasto control glucose uptake

Excess glucose converted into glycogen and stored in the liver or as FAT

2nd pancreatichormone calledGlucagon used to convert fat back Into glucose when required

5

4 3

2

1

Do Carbohydrates Make You Fat?Do Carbohydrates Make You Fat?Reducing (to normal) glucose levels

Insulin levels stillvery high

What is a Healthy BreakfastWhat is a Healthy Breakfast• A typical carbohydrate based

breakfast causes blood sugar level peaks and troughs, promoting hunger pangs

• Skipping breakfast has a similar effect, again causing hunger pangs and cravings for sugary food

• The ideal breakfast should contain lean protein, fibre and vitamins & minerals and should be low sugar/carbohydrate promoting a steady blood sugar level and reducing hunger pangs