Food Is Fuel-Carbohydrate

Please Fill out the pre-class survey.This will give you and your instructors a better idea as to what you know and at the end, what

you learned.

What Is a Calorie?• Calories are energy. They

are like the gas in a car.• Some calories are of

higher quality than others.

• When we eat the right kinds of calories (food) in the right amount, our bodies will perform at their best.

Where do calories come from?

• Macronutrients– Carbohydrates– Protein– Fat– Alcohol

Most foods contain a combination of the

three major macronutrients.

Are some foods more nutritious than others?

Why?

Carbohydrate

• Sugar (small particles)

• Starch (long chains)

• Fiber (long chains, indigestible)

FruitSoda, Sweet Tea, Kool AidCandy

Potato, Corn, PeasBread, Cereal, GritsRice, Pasta, Beans

Whole GrainsVegetables, FruitBeans

Food Journal

• Looking at your three days of food journaling, can you identify the carbohydrates?

Carbohydrate Cont.

• 4 calories per gram• Used by the body for fuel• 20-60% of calories should come from carbs• Focus on Real carbs• Save bread/pasta/chips and

sweets for every now and then.

Real Carbs vs Processed Carbs

• Real carbs are found in nature, you can pick them, grow them, harvest them.

• Most of your carbohydrates should come from the produce section.

• Processed carbs come in a box or bottle.

Real or Processed

Potato Chips Potato

Brown Rice Cakes Brown Rice

Fruit Gummies Strawberries

Spinach Pasta Spinach

Real vs Processed

Real vs. Processed

• White Bread

• Whole Wheat Bread

• Whole Grain Bread

Real vs. Processed

Real vs. Processed

• 100% Orange Juice

• Fresh Orange

Real vs. Processed

• Whole Milk

• Chocolate Milk

Food Journal

• Cross out the processed carbs and count how many real carbs vs processed carbs are in your diet. Which do you have more of?

• What changes can you make to eat more real carbs?

What do Carbs do?

Insulin

• When Blood sugars rise, the pancreas makes insulin.

• Insulin acts like the key to pull glucose into cells for energy

Club Metabolism

Out of Balance

• Too much glucose creates insulin overload

Insulin Resistance

• Cells tune out insulin and glucose, they lock him out of the club.

• Insulin stores excess glucose as fat and creates inflammation

Club Metabolism

Blood Sugar Roller Coaster

10 AM Latte 3PM Cookie Ice creamCereal

Insulin Insulin Insulin

Normal Blood Sugar

Consequences of Unbalanced Blood Sugar

Highs• Hypertension• High Cholesterol• Insomnia• Hormone Imbalance• Hot Flashes• Weight Gain• Osteoporosis

Lows• Hunger• Cravings• Insomnia• Anxiety and Panic Attacks• Irritability• Fatigue• Weakness

Serving Sizes

• Non-starchy Vegetables-1 cup fresh, ½ cup cooked

• Fruit-1 small or ½ cup• Starchy vegetables- ½ cup• Beans/Peas/Lentils- ½ cup• Rice/Quinoa/Oat meal- ½ cup

Blood Sugar Roller Coaster

10 AM Latte 3PM Cookie Ice creamCereal

Insulin Insulin Insulin

Protein + Fat = Balanced Blood Sugar = Glucaon production

Carbs vs Sugar

4 grams of Carbohydrate turn into 1 tsp of sugar in

your body.

Sugar Sugar Everywhere1 Cup Plain Full Fat Yogurt 1 Cup low fat Vanilla Yogurt

2 cup Raisin Bran ½ cup Sweet Potato

1 Cup Spinach 5 Cups Brussels Sprouts

1 Slice of White Bread 1 Slice of Whole Grain Bread

½ Cup brown Rice ½ banana

3 Cups Pasta 1 Bagel

9 Bell Peppers Power Bar

12 oz Gatorade 6 oz Grape Juice

Muscles

• Muscles use Glycogen for energy. • Glycogen: how muscles store glucose (blood sugar).

• Intense exercise day after day will deplete glycogen stores. Overtime this can affect performance.

• Endurance athletes and people doing intense exercise need to focus on eating enoughcarbohydrate to fuel muscles.

How Much Per Day?

• 50-120g non exercise or very light training days

• 90-120g on moderate training days

• 150-200+g on heavy training/competition days

Serving Sizes

• 1 cup non Starchy Vegetable = 5g

• ½ cup Starchy Vegetable or Fruit = 15g

Balanced Breakfast

2 cups cereal + 1 cup milk + 6 oz Orange Juice = 114g carbohydrate = 28.5 tsp sugar

2 Eggs + 2 slices nitrate free bacon + ½ cup hash-browns + 1 cup spinach + 1 Tbs Butter =

17g carbohydrate = 4.25 tsp sugar

Balanced Lunch

• Sub Sandwich + Chips + Cookie + Diet coke= 104 g carb = 26 tsp sugar

• 5 cup Large Salad + Leftover Grilled Salmon + Caesar dressing + apple + Unsweet Iced Tea=

40g carb = 10 tsp sugar

Balanced Supper

• 3 cups pasta + 1 cup marinara sauce + bread stick + Side Salad with fat free dressing=150g carbohydrate = 37.5 tsp sugar

• 2 meatballs + 1/2 cup marinara sauce + 2 cups steamed broccoli + side salad with olive oil vinaigrette=

35g carbohydrate = 8.75 tsp sugar

Meat Balls• 2# ground grass fed beef• 1 cup cooked brown rice• ½ cup cream• 1 egg beaten• Dash of salt and pepper• 1 Tbs dried basil

1.Combine ingredients in a large bowl.2.Roll into 12 meat balls3.Place in a lightly greased casserole dish and

bake at 350 F for 20-30 minutes.4.Serves 6-8

Fuel Before Exercise

• Easy to digest• fruit, oatmeal, glass of milk, sweet potato

• Avoid large meals and high fiber foods• A small apple with 2 Tbs peanut butter can

digest with in 1-2 hours, a full meal can take between 3-8 hours to empty from the stomach.

• Everyone is different

I Bonked.

Athletes can experience a sugar crash in the middle of their workouts or even worse, the middle of a race or major competition. -Fatigue-Muscle Weakness-Nausea-Lightheadedness-Lack of motivation

Fuel During Exercise

• For exercise lasting more than 70 minutes people need to take in carbohydrate after the

first 45 minutes and approximately every 15-45 minutes after that.

• Distance runners/bikers, soccer, football, basketball, lacrosse, hiking, multiple

events in one day.• Prepackaged foods/drinks work well, but so do:

large pieces of dried fruit, watered down juice, bananas, honey

Refueling

• After strenuous or extended workouts (60 minutes or mores) it is important to refuel the body.

• Very important for people who workout 2X day or have very active jobs and exercise.

• Carbohydrates are needed to restock muscle’s glycogen stores. Protein is needed to help repair muscle damage.

• 30-60 minute window after exercise

Refueling after Exercise• Focus on carbohydrates with a little protein.

– oatmeal + Milk– Sweet potato + Steak– Dried Fruit and + Nitrate Free Deli Meat– Berries + Yogurt– Rice + Chicken + salsa– Fruit Smoothie

• 1 cup frozen fruit + 1 scoop protein powder + ¼ cup canned coconut milk + ½ cup water or ice

Sweet Potato Bites

• 2 sweet potatoes cut into 1 inch chunks• 2 Tbs melted coconut oil• 1 Tsp Cinnamon

1. Preheat oven to 375.2. Mix ingredients together in a bowl and pour onto a

lightly greased cookie sheet. (use extra coconut oil)3. Bake 20-30 minutes until tender. Stir ½ way through

cooking time. Serves 2-4.

Sports Drinks

•Will hinder weight loss efforts

•People exercising longer than 60 minutes.

•Many contain artificial colors and flavorings which have

been shown to be neurotoxic.

•Convenient since they contain carbs and

electrolytes

•Salt encourages people to continue drinking fluids and makes water absorb faster

in the body

AM Workouts

• Eat a balanced dinner the night before with 1-2 servings concentrated carbs – ½ Baked Potato– ½ -1 cup brown rice– ½-1 cup roasted beets

• May limit high fiber– Beans, lentils– Broccoli, Cauliflower, Cabbage

Goals• Choose more real carbohydrates • Load up on leafy green carbohydrates• Measure starchy

carbohydrates(potato/rice/beans/fruit) aim for ½ cup at meals and snacks.

• Track diet for at least 3 days. Notice any changes? How do you Feel?

Online Food Trackingfitday.com

Nutritiondata.com

Myfitnesspal.com (great for smart phones)

Choosemyplate.gov

Sparkpeople.com

Want more info?• The Schwarzbein Principle-Diana Schwarzbein

• Why We Get Fat, and What to do About it-Gary Taubes

• Bengreenfieldfitness.com

Next Week

• Answer Questions• Review Food Journal

• Topic: Protein

Questions?