Unit 4: Carbohydrates and Fats: Implications for Health

Which food groups contain carbohydrate? Provide 4 calories/gram Simple carbs: sugars Complex carbs: starches & fiber

◦ Fiber helps control diverticulosis, glucose, cholesterol, weight

Life Stage Group

RDA/AI* g/d

Infants: 0−6 mo 7−12 mo

60*

95*

Children: 1−3 y 4−8 y

130

130

Males: All ages 9−70+ y

130

Females : All ages 9-70+ y

130

Pregnancy: All ages 175

Lactation: All ages 210

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

What do the following terms mean?◦ Glucose◦ Ketosis◦ Normal blood glucose range◦ Insulin◦ Hyperglycemia◦ Hypoglycemia◦ Diabetes◦ Exchange Lists/Carbohydrate Counting

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)

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.

Carb can be counted by either carb servings/choices or by carb grams. One carb serving/choice= 15g of carb.

Meals= ~3 or 4 carb servings (45 to 60 g) Snacks= ~1 or 2 carb servings (15 to 30g)

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

Nutritive Sweeteners

Non-nutritive sweeteners

Sugar alcohols

What is the storage form of carbohydrate in the body?

Carbohydrate deficiency can lead to?

Obesity

CVD

Diabetes

Dental Carries

Cancer

Diverticulosis (low fiber)

Do athletes require low-carbohydrate or

moderate-high carbohydrate diets?Why?

To provide energy to working muscles. Without carbohydrates, performance and health

can suffer Essential to building glycogen stores and 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

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

What terms do we thing of when discussing the topic of dietary fat?

What foods contain fat?

What foods are saturated fats?

How about unsaturated fats?

How many calories per gram?

What about trans fatty acids?

What does hydrogenation refer to?

Saturated FA’s: mainly in animal fats Unsaturated FA’s: mainly plant oils Cholesterol: found only in animal foods (egg yolk,

meats, dairy); 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

What do you think is the best way to approach fat consumption in the diet?

What advice can you give about dietary cholesterol consumption?

After reviewing this chapter, what can you say about eating a healthy diet?

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

Breakfast:

½ cup orange juice

½ cup pureed or scrambled egg

½ cup oatmeal with 2 tsp sugar & marg.

½ cup whole milk

1 slice wheat bread pureed with milk

Lunch:

3 ounces lean roast beef pureed with 3 T broth

½ cup pureed mashed potatoes

½ cup pureed cooked broccoli

1 whole wheat roll pureed with milk

½ cup pureed pears

2 tsp margarine

½ cup whole milk 

Snack: 

High protein, high calorie shake/smoothie

Dinner:

3-4 ounces chicken pureed with 3 T broth

½ cup pureed carrots

½ cup pureed Lima beans

1 slice whole wheat bread pureed with milk

½ cup banana pudding

2 tsp margarine/butter

½ cup whole milk

Snack:

High protein, high calorie shake/smoothie

~2,500 calories total for day