CARBOHYDRATES, FATS, & PROTEINS

Chapter 7Section 1 Page 154-160

Something to think about! Poor eating habits and inactivity can

harm young people now, & eventually your long term health!

What does the saying “You are what you eat” mean to you?

6 Classes of Nutrients

1. Carbohydrates2. Fats3. Proteins4. Vitamins5. Minerals6. Water

Nutrient:Substance in food

that provides energy & helps

form body tissues & is necessary for life

& growthCarbs, fats, &

proteins are nutrients that

provide energy!

Important Definitions

Metabolism: The sum of the

chemical processes that takes place in your body to keep you alive & active

Calories: The measurement

of energy in food The # of calories

depends on the amount of carbohydrates, fat, & protein it contains

CARBOHYDRATES

1 GRAM = 4 CALORIES

Main fuel of the bodyMain fuel of the body…it keeps your brain and muscles functioning!

Carbohydrates are broken downbroken down into the bloodstream as GLUCOSEas GLUCOSE (blood sugar)

2 types of Carbs

SIMPLE Quick energy Table sugar Candy Pop Fruit Milk

COMPLEX Starches Must be broken

down during digestion to provide body with energy

Cereal Bread Rice and Pasta

Simple Carbohydrates

Glucose Sugar that

circulates in blood Most important

b/c provides energy to body’s cells

Fructose Fruit sugar Naturally in fruit Added to drinks

Lactose Milk sugar Found in dairy

products Sucrose

Table sugar Refined sugar

How much sugar should you have in a day?

If you consume 2,000 calories a day No more than 10 teaspoons a day

20 oz. Soda contains 16 teaspoons Diets high in added sugar have been

linked to obesity, heart disease, osteoporosis

Complex Carbohydrates

Glycogen Eating more carbs

than your body needs

Body’s quick energy reserve

Fiber Provides little energy Cannot be digested by

humans Keeps intestines healthy Prevents constipation May help prevent colon

cancer and heart disease Soluble-dissolve in water;

hold water in intestines Insoluble-does not

dissolve in water; add bulk to waste

Carbohydrates in your diet

45-65% of diet should be from carbohydrates

50% should be COMPLEX10% should be SIMPLE

TOO MUCH CARBOHYDRATES WILL TURN INTO FAT!

FATS

1 GRAM = 9 CALORIES Fat on our bodies:

Provides insulation to keep us warm Protects our internal organs A source of stored energy

Fat in our diet: Provides flavor to food Gives us a sense of fullness Helps carry vitamins around in the bloodstream

2 types of Fats

UnsaturatedUnsaturated Liquid or soft at room Liquid or soft at room

temperaturetemperature Monounsaturated:

Olive oil, avocados Lower risk of heart

disease Polyunsaturated:

Vegetable oils Omega-3: fish & seafood Extra protection against

heart disease

Transfat: veg oils formed into hard margarines Increase risk of heart

disease

SaturatedSaturated Solid at room Solid at room

temperaturetemperature Fatty meats Skin on poultry High-fat dairy

products Obesity, Obesity,

+cholesterol, risk +cholesterol, risk for heart diseasefor heart disease

Cholesterol

A fatty substance found in animal & A fatty substance found in animal & human tissueshuman tissues

Your body makes cholesterol Foods such as, meat, eggs, & dairy

products

2 types of Cholesterol

HDLHigh Density Lipoprotein

Carries back to liver where it is removed

from blood High levels reduce risk for heart disease

GOOD cholesterolGOOD cholesterol

LDLLow Density Lipoprotein

Brings to body cells Plaque forms when

levels too high

BAD cholesterolBAD cholesterol

Fats in your diet

Total fat intake for teens should be 25-35% of total caloric intake

10% should be SATURATED20% should be UNSATURATED

If you are eating a 2100 calorie diet no more than 700 calories (78 grams) should

come from fat

PROTEINS

1 GRAM = 4 CALORIES All parts of our body depend on protein

for SURVIVAL Build muscle, important for bones, Build muscle, important for bones,

cartilage, blood & skincartilage, blood & skin An energy source

2 types of Proteins

Complete Animal foods Meat Fish Poultry Eggs, cheese,

milk Soy & Tofu

Incomplete Rice, wheat, corn Nuts Plant sources These do not

contain all the essential amino acids your body needs

Proteins in your diet

10-35% of diet should be from proteinsMYTH:

Eating extra protein is important if you want to build bigger muscles

FACT:Muscles grow in response to strength training, not

to an increase in protein intake

If you eat too much protein, the extra amount will be stored as FAT!

Food Label Math

You are to choose one of the following food labels and list the Calories: Calories from Fat Calories from

Protein Calories from

Carbohydrates