Carbohydrates

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Carbohydrates

• Efficient Energy Necessary Nutrient

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5 Primary Functions of CHO in the Diet

• To supply energy to the body
• To spare protein for tissue synthesis, growth and
  repair
• To aid in the synthesis of nonessential amino
  acids
• To promote normal lipid metabolism
• To provide bulk (fiber) in the diet

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Main Sources of CHO in Diet

• Plant Foods
• Breads, Cereals, Pasta,Cookies, Crackers,
  Fruits, Veggies, Legumes
• Animal Foods
• Dairy Products (lactose or milk sugar)

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• CHO Guidelines
•  1. Intake 55-65 of total kcal intake
• 2000 kcals/day X .60 1200 kcals of CHO or 300
  gm
•  3.  Limit refined sugars to no more than 10 of
  total
• kcal
• 2000 kcal/day X .10 200 CHO kcals or 22 gm
  sugar
•  

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Soft Drinks Sugary Drinks

• Typical 12 oz beverage contains 38 gm sugar
• 1tsp 4-5 gm
• 16-20 kcals
• So, 38 gm/4 gm per tsp
• 9-10 tsp of sugar in each 12 oz can!
• Lemonades and gatorades too

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Classification of CHO
Simple sugars (carbs) sugar, candy, honey,
processed grains dairy, fruit Complex
sugars (carbs) whole grains, veggies, legumes
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Processed vs Complex CHOs

• Processed
• White flour striped of fiber/nutrients
• Causes blood sugar to go up faster
• Sugar carb addiction
• Little nutritional value
• Usually high in fat too
• Complex
• Whole grain higher fiber, more nutrients
• Blood sugar rises slower, feel full longer
• Good for colon and reducing cholesterol

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What Should I Eat?

• Cereals
• Post Oat Squares, Kashi Heart to Heart, Oatmeal
  Raisin Crisp, Total, Wheat Chex, Frosted Mini
  Wheats
• Crackers
• RF Triscuits and Wheat Thins
• Breads
• Whole Wheat, Natures Own White Wheat, Bagels
  (whole wheat or Cinn Raisin, English Muffins
  (whole wheat or CR) Waffles (lifestream Flax)
• Cookies
• Southbeach, teddy grahams, vanilla wafers
• Snacks
• Kashi chewy granola bars, fruit, veggies with LF
  dip, LF yogurt, yogut smoothies (with fiber light
  nouriche?)
• Dairy
• Low fat versions

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If your carb intake is too low. . .

• Must eat at least 100 gm CHO/day to prevent
  ketosis. Recommend no less than 200 gm/day
• Going below energy needs results in lack of gas
  for the car!
• Body will find gas elsewhere using your dietary
  and body protein for gas
• Gluconeogenesis
• When there is less body protein (muscle)
  metabolism decreases and body holds onto your fat!

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Stored Carbs Need Water!
1 gm CHO
If we arent eating carbs, we use what we have
and when they are gone, the water goes too!
3-4 gm H2O
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Fiber is a Type of Carb!

• Eat a variety of foods containing fiber
• -about 25-35 gm fiber/day
• For a food to be a complex CHO it needs to have 3
  gm fiber/serving or MORE!
• Fiber grams can be subtracted from total carb
  grams which is what low carb diets do to get the
  net carbs of a food

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Types of Fiber

• Soluble
• Oat bran, flesh of fruit, legumes
• Insoluble
• Wheat, veggies, skins of fruit

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Health Benefits of Dietary Fiber

• Slows glucose absorption
• Reduces blood cholesterol/heart disease
• Reduces problems associated with constipation

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Your CHO/Fiber Intake

• Look at your Fitday numbers
• Weak areas ?
• Strong areas ?
• Improve by doing ?

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Proteins
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Sources of Protein
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Functions of Proteins
Tissue Synthesis structure, cells, tissue,
organs, systems Regulatory Processes hormones,
immune system Transportation and Storage HDL,
LDL, RBC, hemoglobin Energy if needed

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RDA for Protein for Sedentary Person

• 0.8 gm of protein / kg of healthy body weight
• 154 lb. 70 kg
• 2.2 kg/lb.
• 70 kg x 0.8 g protein 56 g protein
• kg healthy body wt

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RDA for Protein

• Increased by 10-15 gm /day for pregnancy
• Strength Trainers may need 1.6 gm/kg Lemon et al,
  1994
• Most of us consume more than the RDA for protein
  with the normal American Diet

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Food needed to meet needs
60kg X 0.8gm 48 gms Needed 8 oz glass
milk.......................2 servs.............16
gms meat.......................................4
oz .................21 gms fruits/veg............
....................7 serv...............16
gms Grains....................................6-1
1 serv.....12-22 gms TOTAL intake
65-75 gms So normal intake according to the FGP
provides more than needs for sedentary
person!

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Protein Needs for EXERCISERS!
60kg X 1.6gm 96 gm Food requirements 8 oz
glass milk.....................4
servs...........32 gms meat......................
...............8 oz ...............42
gms fruits/veg..............................7
serv.............16 gms Grains...................
...............6-11 serv.22 gms TOTAL
intake 112 gms So, just two more
glasses of milk and one more 4oz serving Of meat
are needed to meet exercising protein needs!
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Is A High-Protein Diet Harmful?

• Intake of animal protein increases risk for heart
  disease
• Excessive intake of red meat is linked with colon
  cancer
• Increase calcium loss
• Burden on the kidney
• Increase fluid needs
• National Academy of Sciences recommend no more
  than 2 x RDA (.8g/kg) for protein

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Lipids
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Fat in food can be visible or invisible
Energy dense (9 kcal /gm)
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Fats vs Oils

• Fats are solid at room temperature Tend to be of
  animal origin
• Oils are liquid at room temperature Tend to be
  of plant origin

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Types of Fat
Saturated Fat Animal Source, Solid at room temp,
clogs arteries H H H
H CCCH H
H H
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Exceptions to this rule

• Coconut and Palm oil
• Come from plants
• Are oils
• Are very high in saturated fat
• No cholesterol though since its from a plant
• Found in most processed baked goods, coatings on
  things, powdered creamer, cool whip

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Unsaturated Fats

• Plant Sources,
• Liquid at room temp,
• Heart Healthy
• Polyunsaturated
• Monounsaturated

H H
H CCCH H H

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Cholesterol

• Found in any food coming from an animal
• Meat, chicken, dairy, shrimp
• Needed in the body for many functions
• Liver makes all we need but. . .

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Dietary intake of Cholesterol
lt300 mg/day
High Cholesterol Foods Eggs Bacon Fatty
meats Shrimp?????
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Serum Cholesterol

• Should be lt200mg/dclHigh Cholesterol
  gt240mg/dcl
• Reduce it by eating less SATURATED FAT first
• Eat less cholesterol
• Exercise 20 minutes 3X week in THR zone gives
  results
• More Oat Bran!

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Omega FatsHeart Healthy Fats Linolenic
Acid Omega 3 FA Linoleic Acid Omega 6 FA
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Omega-3 Fatty Acid

• Primarily from cold water fish, fish oil
• Also found in canola or soybean oil, flax seeds,
  walnuts
• Recommended to eat fish 2 x per week
• Decreases blood clot formation
• Lowers risk of heart disease

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Omega-6 Fatty Acid

• Found in meats, other vegetable oils
• Corn oil
• Only need 1 tablespoon a day
• Increase blood clot
• Increase inflammatory response
• Ratio of 36 used to be 11 now its 120-40!

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What is a Trans Fat?

• An unsaturated fat is hydrogenized
• Hyrdrogens are added to the chain
• It is now a saturated fat but the shape it takes
  on is more harmful in the body than a naturally
  occurring saturated fat from meat or butter!
• Trans fats will increase risk for heart disease

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Minimize Intake of Trans Fatty Acid

• Foods list 0 gms but can have .5gm
• Allowed 2 gm per day! So. . .
• Limit use of hydrogenated fats
• Limit deep-fried foods
• Limit high fat baked goods
• Limit coated things
• Limit use of non-dairy creamers

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American Heart Associations Recommendations

• No RDA for fat but lt 20-30 of total energy
• intake (TEI) from all fats
• LESS is not better wrt fat intake!
• Eliminate smoking
• lt8 of TEI from saturated fat
• lt 10 of TEI from PUFA
• lt 15 of TEI from MUFA
• lt 300 mg dietary cholesterol/day
• lt 2400 mg sodium/day

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Atherosclerosis--Hardening of the Arteries

• (Fig. 5-12)

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Signs of a Heart Attack

• Intense, prolong chest pain
• Shortness of breath
• Sweating
• Nausea and vomiting
• Dizziness
• Weakness
• Jaw, neck, shoulder pain
• Irregular heartbeat

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Risk Factors for Heart Disease

• Family History
• Smoking
• High Blood Pressure
• High Fat/Sat Fat Diet
• High Blood Cholesterol (hyperlipidemia)
• Diabetes
• Lack of Regular Exercise
• Obesity
• High intake of hard liquor

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Fat Free Does Not Mean All You Can Eat

• When fat is removed, sugar is usually put in its
  place
• Same or higher kcal level as non-fat-free foods
• Choose wisely