UNIT 4 SEMINAR NS 220

Module 4: Carbohydrates & Fats

Exchange System Review: Weekly Project

The exchange system groups similar kinds of foods into various exchange lists:

Fruit, vegetable, starch, sweets/desserts/other carbs, meat & meat subs, milk, fat, fast foods, combo foods, free foods, alcohol.

Portion sizes are specified for each food. You should be able to "exchange" any food on a list for another food on the same list, because they are similar in nutrient content (calories, carbs, fat, protein).

Example: Starch list includes bread, tortillas, pasta, rice, cereal and starchy vegetables like potatoes. Each serving provides approximately the same nutrients, and they are all interchangeable in your meal plan.

1 Starch Exchange=

15 g carb, 3 g pro, 0-1 g fat, 80 kcals

1 Fruit Exchange=

15 g carb, 0 g pro, 0 g fat, 60 kcals

1 slice bread 1 6-in tortilla ½ English Muffin ½ cup hot cereal 3 cups popcorn ½ cup corn ½ cup sweet potato

1 small banana 1 small apple ½ cup canned fruit

or fresh fruit ½ cup fruit juice ¼ cup dried fruit

Exchange Examples

Functions of Carbohydrate

Supplies energy/calories for use by body Main fuel source for brain, nervous system, RBC’s, &

muscles in forms of blood glucose & glycogen Brain gets energy ONLY from glucose

Prevents ketosis Protein sparing Regulates glucose Sweetener

Carbohydrates

Which food groups contain carbohydrate?

Provide 4 calories/gram Simple carbs Complex carbs

Fiber helps control diverticulosis, glucose, cholesterol, weight, appetite

Carbohydrate Requirements

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

Blood Glucose Control

Liver & pancreas work to regulate blood glucose Pancreas releases insulin after meal Liver regulates glucose that enters bloodstream

Insulin: Directs muscle, adipose, other cells to remove

glucose from blood by taking into cell for energy Promotes glycogen synthesis in liver Net effect: insulin lowers blood glucose

or keeps it from rising too high in blood

Diabetes & Blood Glucose

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)

Carb Counting for Diabetes

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.

Carbs can be counted by either carb servings or by carb grams. One carb serving= 15g of carb.

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

Sample Menu: Carb Counting

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

Sports Nutrition

Do athletes require low-carbohydrate or

moderate-high carbohydrate diets?Why?

Carbohydrates for Athletes

To provide energy to working muscles. Essential to building glycogen stores 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

High-Carbohydrate Training Diet

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

Recommendations: Fat Intake

Dietary Guidelines=

20-35% of total calories (=44-78 total grams/day for 2000 calories), <10% total calories from saturated fat

Food Labels: 2000 calorie= <65 grams total fat, <20 grams saturated fat/day

To reduce risk of heart dz, ATP III (TLC Diet): <7% total calories from saturated fat (15 grams for

2,000 calories); <200 mg cholesterol daily

Fat in Foods

Saturated FA’s Unsaturated FA’s Cholesterol: found only in animal foods;

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

Saturated & Trans Fats

Mainly from animals: Beef, lamb, pork, poultry with

skin, beef fat Lard, cream, butter Cheese, other whole or reduced-

fat dairy products

Some from plants: Palm, palm kernel & coconut oils

Baked goods: Pastries, biscuits, muffins, cakes,

pie crusts, doughnuts, & cookies

Fried foods: French fries, fried & breaded

chicken & fish

Snack foods: Popcorn, crackers.

Traditional: Stick margarine & vegetable

shortening

Saturated Fats Trans FatsSaturated Fats

Raise bad chol level (LDL);

Increase risk of heart disease;

Trans may lower good chol (HDL)

Unsaturated Fats

Vegetable oils: Olive, canola, peanut &

sesame

Fruits: Avocados & olives

Many nuts and seeds: Almonds & peanuts/peanut

butter

High in Omega-6 & Omega-3

(ALA) Vegetable oils – soybean, corn

and safflower Many nuts and seeds – walnuts

& sunflower seeds

High in Omega-3 (EPA and DHA) Fatty fish – salmon, tuna,

mackerel, herring and trout

Monounsaturated Fats Polyunsaturated Fats

Reduce bad chol (LDL);

May lower risk of heart disease

Heart Healthy Meal Plan

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

AHA Recommendations: Omega-3

Benefit the heart of healthy people & those at high risk of or who have cardiovascular disease. 

Omega-3 fatty acids: decrease risk of arrhythmias, which can lead to

sudden cardiac death decrease triglyceride levels decrease growth rate of atherosclerotic plaque lower blood pressure (slightly)

People at risk for CHD benefit from omega-3 fatty acids from plants and marine sources.

AHA Recommendations: Omega-3

Patients without CHD: Eat a variety of (preferably fatty) fish @ least 2x/wk Include oils & foods rich in ALA (flaxseed, canola,

soybean oils; flaxseed and walnuts). Patients with CHD:

Consume ~1 g of EPA+DHA per day, preferably fatty fish. 

Patients who need to lower triglycerides:  2 to 4 grams of EPA+DHA per day provided as

capsules under a physician’s care. 

Resources

American Diabetes Association: www.diabetes.org Carbohydrate Counting:

http://www.diabetes.org/uedocuments/10-CarbCounting.pdf

American Heart Association: www.americanheart.org

Gatorade Sports Science Institute:

www.gssiweb.com

Congratulations! You have completed Seminar 4

Have a Good Night!