Carbohydrates, Fats, and Proteins

Nutrients that Provide Calories

Carbohydrates

Carbohydrates are the major components of most plants.

Plants make carbohydrates on their own through photosynthesis.

Separated into two categoriesSimple

Complex

Functions of Carbohydrates

Main source of energy

Spare protein from being burned so it can be used to build and repair

Dietary fiber can help lower blood cholesterol

Part of connective tissues, some hormones and enzymes and genetic material.

Sources

Grains (wheat, corn, etc)

Rice

Beans

SugarsHoney

Cane sugar

Molasses

Nutrition of Carbohydrates

Provide 4 calories per gram

Main source of body’s energy

Body uses carbs before calories from protein and fat.

Simple Carbohydrates

SugarsNatural

Refined

Sugars (Simple Carbohydrates)

Divided into two categoriesSingle sugars (monosaccharide)

Double sugars (disaccharides)

Names of sugars usually end in –ose

Monosaccharide's are the building blocks of complex carbs

Monosaccharide's

Glucose (also called dextrose)

Body’s main source of energy

Body converts other sugars into glucose for use by the body

Found in fruits and honey

Fructose

Sweetest natural sugar

Found in honey and fruit

Galactose

Not found alone in nature

Linked to glucose to make lactose (milk sugar)

Disaccharides

SucroseCane sugar

Combination of glucose and fructose

MaltoseDoes not occur in nature

LactoseNatural only in milk

Complex Carbohydrate

Also known as polysaccharides

Starch

Fiber

Starch

Made up of many glucoses linked together

Found only in plant foods

Found in grainsWheat, corn, rice, rye, barley, and oats

Thickens liquids when heated (gelatinization)

Fiber

Edible but not digestibleFiber moves through the body unchangedTwo categories

Soluble (swells in water)Insoluble (does not swell as much)

Found in dried beans, peas, lentils, Also found in the peelings of fruits and vegetables.

Fiber continued

Found in whole grains.

Whole grains includeEndosperm

Bran

germ

Dietary recommendations

130 grams each day for children and adults.

Use sugars in moderation.

Women need at least 38 grams of carbohydrates from fiber a day.

Men need at least 25 grams of carbohydrates from fiber a day.

Fats (Lipids)

Include:

Fats (Solid at room temperature)

Oils (Liquid are room temperature)

Cholesterol

Lecithin

Functions

Account for 15-25% of body weight50% of fat stores are right under skin

Fat provides 9 calories per gram

Sources

Margarine (Saturated)

Butter (Saturated)

Oils (unsaturated)

Fast foods

Baked goods

Meats (mostly saturated)

Dairy products

Types of Fats

Saturated fat (worst for you)Found in animal foodsSome vegetable oils are high in saturated fat

Coconut, palm kernel, and palm oil

Mono-unsaturatedOlive oil , canola oil, and peanut oil

Poly-unsaturated (best for you)Safflower, corn, soybean, sesame, and sunflower oil

Trans fats

Naturally occur in meat and dairy foods

Most come from hydrogenated fatArtificially solidified oil

Found in margarine, shortening

Has a longer shelf life

Makes unsaturated fats, saturated

Cholesterol

Found in animal products

High levels in blood can lead to heart problems

Dietary recommendations

No more than 20-35% of calories should come from fats

Less than 10% of calories should come from saturated fat

You should consume no more than 300 milligrams of cholesterol a day.

Protein

Building block of cells

Made up of long chains of amino acids

20 different kinds of amino acids

9 amino acids must come from foodEssential amino acids

Function of Protein

Protein is a part of every cell in your bodyBuild and maintain body tissuesNeeded most during pregnancy and infancyAlso needed for healing after surgery or infectionsFound in hormones, and all antibodiesTransport minerals, vitamins, fats and oxygen through bodyMaintain acid base balance and water balance in body

Sources of Protein

Complete ProteinsMeat, poultry, eggs, and dairy products

IncompleteBeans

Rice

Grains

Incomplete proteins

Combine Beans with grainsBeans and rice

Combine a grain with a small amount of a full protein food

Mac and cheese

Pork and egg fried rice

Dietary recommendations

Between .85 and 1.5 grams of protein per kilogram of body weight

Varies based on age, and based on whether a person is pregnant or lactating

Sources

Drummond, Karen, and Lisa Brefere. Nutrition for Food Service and Culinary Professionals. Fifth. Hoboken, NJ: John Wiley and sons, 2004. Print.