Chapter 2 Carbohydrates, Proteins, and Fats: The Energy Macronutrients of Balanced Meals

Chapter 2Chapter 2

Carbohydrates, Proteins, and Fats: Carbohydrates, Proteins, and Fats: The Energy Macronutrients of The Energy Macronutrients of

Balanced MealsBalanced Meals

2Elsevier items and derived items © 2010, 2007 by Saunders, an imprint of Elsevier Inc.

MacronutrientsMacronutrients

Macronutrients provide kilocalories (kcal), Macronutrients provide kilocalories (kcal), a measure of energya measure of energy

Carbohydrate (CHO) and protein (PRO) = Carbohydrate (CHO) and protein (PRO) = 4 kcal/g4 kcal/g

Fat = 9 kcal/gFat = 9 kcal/g Alcohol (ETOH) = 7 kcal/g; alcohol is not Alcohol (ETOH) = 7 kcal/g; alcohol is not

considered macronutrientconsidered macronutrient


Macronutrients (continued)Macronutrients (continued)

Macronutrients are organicMacronutrients are organic——they all they all contain carboncontain carbon

Fats contain more carbon, thus being Fats contain more carbon, thus being higher in kilocalorieshigher in kilocalories

Being organic, all three macronutrients are Being organic, all three macronutrients are digestibledigestible——they can break down into they can break down into component moleculescomponent molecules

All three macronutrients contain carbon, All three macronutrients contain carbon, hydrogen, and oxygenhydrogen, and oxygen


Foods Generally Contain a Foods Generally Contain a Combination of MacronutrientsCombination of Macronutrients


CarbohydratesCarbohydrates

Made up of glucose molecules: CMade up of glucose molecules: C66HH1212OO66

Three basic forms:Three basic forms: Sugar: monosaccharides and disaccharidesSugar: monosaccharides and disaccharides Starch: polysaccharidesStarch: polysaccharides Fiber: indigestible polysaccharideFiber: indigestible polysaccharide

Two sources:Two sources: Plants (from photosynthesis)Plants (from photosynthesis) MilkMilk

Chief energy source for the body cells Chief energy source for the body cells (sugar and/or starch)(sugar and/or starch)


ExamplesExamples

Sugar is noted with suffix “ose”: glucose = blood sugar; Sugar is noted with suffix “ose”: glucose = blood sugar; sucrose = table sugar; fructose = fruit sugar; lactose = sucrose = table sugar; fructose = fruit sugar; lactose = milk sugarmilk sugar

Glucose and fructose = monosaccharidesGlucose and fructose = monosaccharides Starch = polysaccharide; found in bread, peas, corn, Starch = polysaccharide; found in bread, peas, corn,

pasta, and potatoespasta, and potatoes Fiber = indigestible polysaccharide found in plants; Fiber = indigestible polysaccharide found in plants;

insoluble = skin and seeds and “crunchy” components; insoluble = skin and seeds and “crunchy” components; soluble = pulp and “gummy” componentssoluble = pulp and “gummy” components

High-fiber foods have a relatively low glycemic indexHigh-fiber foods have a relatively low glycemic index Glycemic load: a meal with a high content of CHO with Glycemic load: a meal with a high content of CHO with

sources that are high in glycemic index (quickly enter sources that are high in glycemic index (quickly enter the bloodstream)the bloodstream)


Food Label GuidelinesFood Label Guidelines

60% kcal as CHO (300 g per 2000 kcal)60% kcal as CHO (300 g per 2000 kcal) Total CHO = sum of sugar, starch, and Total CHO = sum of sugar, starch, and

fiberfiber Fiber goal = 25 g per 2000 kcalFiber goal = 25 g per 2000 kcal Net CHO = total CHO minus fiber and 1/2 Net CHO = total CHO minus fiber and 1/2

sugar alcoholssugar alcohols

*RDA for CHO: 130 g*RDA for CHO: 130 g


Estimating CHO Content Estimating CHO Content of Plant-Based Foodsof Plant-Based Foods

Assess 3 aspects of sensory experience of food:Assess 3 aspects of sensory experience of food: Level of sweetnessLevel of sweetness Level of waterLevel of water DensityDensity

• ½ cup fruit (sweet): 15 g CHO½ cup fruit (sweet): 15 g CHO• ½ cup dry grains and dry (potato, legumes) or “sweet” ½ cup dry grains and dry (potato, legumes) or “sweet”

vegetables (sweet corn, sweet peas): 15 g CHOvegetables (sweet corn, sweet peas): 15 g CHO• 3 cups popcorn (low density): 15 g CHO 3 cups popcorn (low density): 15 g CHO • ½ cup cooked or 1 cup raw low-CHO vegetables: 5 g CHO,½ cup cooked or 1 cup raw low-CHO vegetables: 5 g CHO,

(most low CHO vegetables sound odd to say, “sweet _____”) (most low CHO vegetables sound odd to say, “sweet _____”)• ½ cup flour (very dry): about 45 g CHO½ cup flour (very dry): about 45 g CHO• ½ cup sugar (very dry and very sweet): about 100 g CHO½ cup sugar (very dry and very sweet): about 100 g CHO


Protein Attributes and FunctionsProtein Attributes and Functions

Protein is unique among nutrients because it Protein is unique among nutrients because it contains nitrogencontains nitrogen

Because of its nitrogen content, protein is Because of its nitrogen content, protein is used as a building source for new body cellsused as a building source for new body cells

Protein is found in all body cells and Protein is found in all body cells and constituents such as the immune system, constituents such as the immune system, hormones, and digestive enzymeshormones, and digestive enzymes

Dietary intake digested into amino acids; the Dietary intake digested into amino acids; the liver reassembles these into proteinliver reassembles these into protein


Protein SourcesProtein Sources

Found in muscle (i.e., red and white meats and fish), Found in muscle (i.e., red and white meats and fish), eggs, nuts, legumes, milk, and milk productseggs, nuts, legumes, milk, and milk products

Limited amounts in grains and vegetablesLimited amounts in grains and vegetables Only fats and sugars do not contain protein; fruit contains Only fats and sugars do not contain protein; fruit contains

only trace amounts of protein and is generally considered only trace amounts of protein and is generally considered to have noneto have none

Essential amino acids (EAA)Essential amino acids (EAA)—eight—eight required for adults, required for adults, nine for children with need for histidine; certain quantity nine for children with need for histidine; certain quantity needed in the diet within a 24-hour period to make needed in the diet within a 24-hour period to make proteinprotein

Complete protein source: a food containing all eight Complete protein source: a food containing all eight EAAs (animal products)EAAs (animal products)

High-biologic value diet: emphasizes foods with all EAAsHigh-biologic value diet: emphasizes foods with all EAAs


FYI Examples of EAA and SourcesFYI Examples of EAA and Sources

MethionineMethionine——primary source is animal protein; primary source is animal protein; metabolized into taurine and homocysteine; metabolized into taurine and homocysteine; contains sulfur; excess intake linked with bone contains sulfur; excess intake linked with bone loss, some chronic diseases (cardiac, loss, some chronic diseases (cardiac, Alzheimer’s, diabetes)Alzheimer’s, diabetes)

PhenylalaninePhenylalanine——found in aspartame (NutraSweet); found in aspartame (NutraSweet); all U.S. infants are tested for phenylketonuria all U.S. infants are tested for phenylketonuria (PKU) at birth; caution on labels aimed at (PKU) at birth; caution on labels aimed at individuals with PKUindividuals with PKU

TryptophanTryptophan——found in high amounts in turkey and found in high amounts in turkey and milk; precursor to the hormone serotonin (that milk; precursor to the hormone serotonin (that promotes a “good feeling” and helps induce sleep)promotes a “good feeling” and helps induce sleep)


Protein NeedsProtein Needs

Minimum of 50 g daily, with all EAAsMinimum of 50 g daily, with all EAAs Individualized needs based on age and Individualized needs based on age and

other factorsother factors Infants: 2.24 g/kg body weight (BW)Infants: 2.24 g/kg body weight (BW) Children: 1.5 g/kg BWChildren: 1.5 g/kg BW Adults: 0.8 g/kg BWAdults: 0.8 g/kg BW Older adults 1.0 to 1.2 g/kg BWOlder adults 1.0 to 1.2 g/kg BW Athletes: 1.0 to 2.0 g maximum per kg BWAthletes: 1.0 to 2.0 g maximum per kg BW Increased needs also based on health Increased needs also based on health

parameters (e.g., protein status or states of parameters (e.g., protein status or states of increased demand, such as with burns)increased demand, such as with burns)


Protein Deficiency ConditionsProtein Deficiency Conditions

Reduced albumin (<3.5 mg/dL) related to Reduced albumin (<3.5 mg/dL) related to impaired body processes; (<2.8 mg/dL impaired body processes; (<2.8 mg/dL related to poor surgical outcomes with related to poor surgical outcomes with impaired wound healing and compromised impaired wound healing and compromised immune system)immune system)

Kwashiorkor: condition of protein deficiencyKwashiorkor: condition of protein deficiency Marasmus, or protein-calorie malnutrition Marasmus, or protein-calorie malnutrition

(PCM)(PCM)


Estimating Protein Content of FoodsEstimating Protein Content of Foods

1 oz meat (equals ¼ cup volume) = 7 g PRO1 oz meat (equals ¼ cup volume) = 7 g PRO 1 egg (¼ cup volume) = 7 g PRO1 egg (¼ cup volume) = 7 g PRO ½ cup legumes, ¼ cup nuts, ¼ cup cheese ½ cup legumes, ¼ cup nuts, ¼ cup cheese

(1 oz) and 1 tbsp peanut butter are counted (1 oz) and 1 tbsp peanut butter are counted as alternative to 1 oz meatas alternative to 1 oz meat

1 cup milk = 8 g PRO1 cup milk = 8 g PRO


Fat (Lipids)Fat (Lipids)

Constituent of body cell membranes: Constituent of body cell membranes: phospholipidsphospholipids

Essential fatty acids needed for hormonal Essential fatty acids needed for hormonal production (e.g., linoleic acid, an omega-6 production (e.g., linoleic acid, an omega-6 fatty acid; alpha linolenic acid, an omega-3 fatty acid; alpha linolenic acid, an omega-3 fatty acid)fatty acid)

Precursor of hormone-like compounds: Precursor of hormone-like compounds: eicosanoidseicosanoids

Solid = saturated fats; liquid = unsaturated Solid = saturated fats; liquid = unsaturated fats (monounsaturated and polyunsaturated)fats (monounsaturated and polyunsaturated)


Degree of Saturation Can Be Determined Degree of Saturation Can Be Determined by Texture at Cold Temperatureby Texture at Cold Temperature

General amounts of saturated fats, monounsaturated fats, and polyunsaturated fats can be determined by appearance when fats are chilled. Note that solids are on the bottom of avocado and olive oils.


Food Label GuidelinesFood Label Guidelines

Fat based on 30% kcal (65 g/2000 kcal)Fat based on 30% kcal (65 g/2000 kcal) Saturated fat based on 10% kcal Saturated fat based on 10% kcal

(20 g/2000 kcal)(20 g/2000 kcal) Trans fatty acids now listed; goal to have Trans fatty acids now listed; goal to have

intake as minimal as possibleintake as minimal as possible Made from the addition of hydrogen to liquid Made from the addition of hydrogen to liquid

oils; first commercial use of margarines and oils; first commercial use of margarines and shortenings in the 1940sshortenings in the 1940s


Food Sources of FatFood Sources of Fat

Found in germ portion of grains, some fruits Found in germ portion of grains, some fruits (e.g., coconut, avocado, olives), and in whole (e.g., coconut, avocado, olives), and in whole milk (including butter), meats (including lard), milk (including butter), meats (including lard), nuts and seeds, egg yolksnuts and seeds, egg yolks

Omega-3 fatty acids (found in cold-water fish) Omega-3 fatty acids (found in cold-water fish) essential for brain development; plant forms essential for brain development; plant forms include flax, walnuts, canola oilinclude flax, walnuts, canola oil

Monounsaturated fats are preferred source for Monounsaturated fats are preferred source for health (olive, canola oil and peanut oil, olives health (olive, canola oil and peanut oil, olives and most nuts, avocado)and most nuts, avocado)


CholesterolCholesterol

A fatlike substance produced in the liverA fatlike substance produced in the liver Found only in animal fatFound only in animal fat Not a kilocalorie sourceNot a kilocalorie source Necessary for normal body functioningNecessary for normal body functioning Saturated fats can encourage excess Saturated fats can encourage excess

production of cholesterol by the liver; production of cholesterol by the liver; unsaturated fats suppress the liver’s unsaturated fats suppress the liver’s production of cholesterol; these processes production of cholesterol; these processes are reflected in blood cholesterol levels are reflected in blood cholesterol levels To be discussed with review of Chapter 7To be discussed with review of Chapter 7


Macronutrient Content of Food Macronutrient Content of Food Exchanges (Per 1 Serving on Average)Exchanges (Per 1 Serving on Average)

FoodFood ServServ CHO gCHO g PRO gPRO g FAT gFAT g BKFSTBKFST AMAM LUNCHLUNCH PMPM DINNERDINNER H/SH/S

GRAIN GRAIN OR OR STARCHSTARCH

1 oz1 oz 1515 2 2 00

FRUITFRUIT ½ c½ c 1515

MILKMILK 1 c1 c 1515 88 5 avg5 avg

VEGVEG ½ c½ c 55 22

MEATMEAT 1 oz1 oz 77 5 avg5 avg

FATFAT 1 tsp1 tsp 55

SUGSUG 1 tsp1 tsp 44

TotalTotal 54 54 19 19 15 15

KcalKcal 216216 7676 135135

% kcal% kcal @427@427 50%50% 18%18% 32%32%


Sample MenuSample Menu

Breakfast Breakfast 1 starch: 1 starch: 1 slice toast1 slice toast AM 1 fruit: AM 1 fruit: ½ cup grapes½ cup grapes1 milk: 1 milk: 1 cup 2% milk1 cup 2% milk1 fat: 1 fat: 1 tsp butter1 tsp butter1 sugar:1 sugar: 1 tsp jam1 tsp jam

LunchLunch 2 starch: 2 starch: 2 slices bread2 slices bread PM 1 fruit:PM 1 fruit: 1 orange1 orange1 meat:1 meat: 1 oz turkey1 oz turkey1 fat:1 fat: 1 tsp mayonnaise1 tsp mayonnaise2 veg:2 veg: 1 cup mini-carrots1 cup mini-carrots1 milk:1 milk: 1 cup plain yogurt1 cup plain yogurt2 sugars:2 sugars: 2 tsp honey for yogurt2 tsp honey for yogurt

DinnerDinner 1 starch:1 starch: ½ cup potato cooked in ½ cup potato cooked in H/S 1 fruit/1 milk: 1 cup H/S 1 fruit/1 milk: 1 cup strawberries with 1 cup 2% strawberries with 1 cup 2%

milkmilk 2 fats:2 fats: 2 tsp canola oil2 tsp canola oil3 meats:3 meats: 3 oz ham3 oz ham2 veg:2 veg: 1 cup steamed cabbage1 cup steamed cabbage1 fruit/sug:1 fruit/sug: ½ cup applesauce with 1 tsp cinnamon sugar ½ cup applesauce with 1 tsp cinnamon sugar1 milk:1 milk: 1 cup 2% milk1 cup 2% milk


Menu Planning Using Menu Planning Using Food ExchangesFood Exchanges

Example: Goal 2000 kcal at 55% CHO, 15% PRO, Example: Goal 2000 kcal at 55% CHO, 15% PRO, 30% fat30% fat

2000 kcal 2000 kcal ×× 0.55 = 1100 kcal/4 = 275 g CHO 0.55 = 1100 kcal/4 = 275 g CHO2000 kcal 2000 kcal ×× 0.15 = 300 kcal/4 = 75 g PRO 0.15 = 300 kcal/4 = 75 g PRO2000 kcal 2000 kcal ×× 0.30 = 600 kcal/9 = 66 g fat 0.30 = 600 kcal/9 = 66 g fat

To develop meal plan, start with number servings of To develop meal plan, start with number servings of primary CHO foods (starch, fruit, milk; each primary CHO foods (starch, fruit, milk; each serving 15 g CHO)serving 15 g CHO)

Goal of 275 g CHO/15 = 18 total servings of Goal of 275 g CHO/15 = 18 total servings of starch/fruit/milk; determine how many of each and starch/fruit/milk; determine how many of each and start doing the mathstart doing the math


18 Servings Starch, Fruit, Milk18 Servings Starch, Fruit, Milk

Food Serv CHO g PRO g FAT g BKFST AM LUNCH PM DINNER H/S

GRAIN GRAIN OR OR STARCHSTARCH

1111 165 165 22 22 ~5 ~5

FRUITFRUIT 44 60 60

MILKMILK 33 45 45 24 24 1515

VEGVEG

MEATMEAT

FATFAT

SUGSUG

TotalTotal 270 270 46 46 20 20

kcalkcal

% kcal% kcal


Next Step: Add in Next Step: Add in Non-Starch Vegetables Non-Starch Vegetables

2.5 cups vegetables = 25 g CHO (can 2.5 cups vegetables = 25 g CHO (can substitute for 1 serving of primary CHO substitute for 1 serving of primary CHO source (e.g., 1 starch) source (e.g., 1 starch)

Revise sums of macronutrientsRevise sums of macronutrients Then determine amount of meat to meet Then determine amount of meat to meet

remaining PRO needs for predetermined remaining PRO needs for predetermined goalgoal


See Evolve for More See Evolve for More on Food Exchangeson Food Exchanges

Complete food exchanges can be found in EvolveComplete food exchanges can be found in Evolve Any food can be included into the Food Any food can be included into the Food

Exchanges that have similar macronutrient Exchanges that have similar macronutrient content, for example: content, for example: 1 oz potato chips = 15 g CHO and 10 g fat or 1 oz 1 oz potato chips = 15 g CHO and 10 g fat or 1 oz potato chips = 1 bread and 2 fat servingspotato chips = 1 bread and 2 fat servings

For Menu Planning:For Menu Planning:Optimally low-fat/skim milk should be used in Optimally low-fat/skim milk should be used in calculations, with emphasis on lean meats and calculations, with emphasis on lean meats and unsaturated fatsunsaturated fats

Documents

Chapter 2 Carbohydrates, Proteins, and Fats: The Energy Macronutrients of Balanced Meals