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 FatsUnsaturatedUnsaturated

• 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 tissues& human tissues

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

products

2 types of CholesterolHDL

High 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!