Nutrition: The Primary Nutrition: The Primary NutrientsNutrients

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CarbohydratesCarbohydrates

*Carbohydrates should make up 45 to 65 percent of the *Carbohydrates should make up 45 to 65 percent of the diet.diet.

I. Functions I. Functions

A. Carbohydrates are the body’s primary energy sourceA. Carbohydrates are the body’s primary energy source

B. Carbohydrates are broken down into glycogen and B. Carbohydrates are broken down into glycogen and

stored in the muscles and in the liver for use by the stored in the muscles and in the liver for use by the

body as fuelbody as fuel

C. Carbohydrates provide fiber which is essential forC. Carbohydrates provide fiber which is essential for

digestive health digestive health

CarbohydratesCarbohydrates

II. Types of CarbohydratesII. Types of Carbohydrates

A. Simple CarbohydratesA. Simple Carbohydrates

B. Complex CarbohydratesB. Complex Carbohydrates

http://www.youtube.com/watch?v=eTsPzH2NY40http://www.youtube.com/watch?v=eTsPzH2NY40

Simple CarbohydratesSimple Carbohydrates

A. Simple Carbohydrates:A. Simple Carbohydrates:

1. Made up of one or two sugar molecules that the 1. Made up of one or two sugar molecules that the body can break down easilybody can break down easily

2. Used for quick energy2. Used for quick energy3. Found in the form of fructose from fruit and 3. Found in the form of fructose from fruit and

sucrose from regular table sugarsucrose from regular table sugar4. Food sources include 4. Food sources include a. “Bad” simple carbs : processed foods, carbs a. “Bad” simple carbs : processed foods, carbs with with high glycemic index and beverages high glycemic index and beverages that are high in that are high in sugar and low in fiber. sugar and low in fiber. b. “Good” simple carbs: such as apples, berries, b. “Good” simple carbs: such as apples, berries,

melons and oranges. melons and oranges.

Complex CarbohydratesComplex Carbohydrates

B. Complex carbohydrates: B. Complex carbohydrates:

1. Consist of many sugar molecules 1. Consist of many sugar molecules 2. Broken down by the body at a2. Broken down by the body at a

slower paceslower pace3. Food sources include whole grains, 3. Food sources include whole grains,

legumes, certain fruits, vegetables legumes, certain fruits, vegetables and brown riceand brown rice

Choosing the Best Choosing the Best CarbohydratesCarbohydrates

Sources of carbohydrates with the best Sources of carbohydrates with the best nutritional value are sometimes referred to nutritional value are sometimes referred to as “good carbs”.as “good carbs”.

III. Best Food Sources of CarbohydratesIII. Best Food Sources of Carbohydrates

A. Raw or lightly steamed vegetablesA. Raw or lightly steamed vegetablesB. Most whole, raw, fresh fruitB. Most whole, raw, fresh fruitC. Beans, legumes, nuts and seedsC. Beans, legumes, nuts and seedsD. High fiber 100% whole grainsD. High fiber 100% whole grains

http://www.livestrong.com/video/2348-healthy-http://www.livestrong.com/video/2348-healthy-food-choices-good-carbohydrates/food-choices-good-carbohydrates/

Good Carbs vs Bad Carbs?Good Carbs vs Bad Carbs? Sources of carbohydrates with less nutritional value areSources of carbohydrates with less nutritional value are sometimes called “Bad” carbohydrates. sometimes called “Bad” carbohydrates.

IV.IV. Food Sources of Carbohydrates to be consumed in Food Sources of Carbohydrates to be consumed in moderationmoderation

A. PastriesA. PastriesB. Sugary sodasB. Sugary sodasC. White bread, White riceC. White bread, White riceD. Low fiber processed foodsD. Low fiber processed foods

*Sugars from these carbohydrate foods are rapidly *Sugars from these carbohydrate foods are rapidly absorbedabsorbed

into your blood stream, causing blood sugar problems. Thisinto your blood stream, causing blood sugar problems. This may interfere with weight loss and contribute to weight may interfere with weight loss and contribute to weight

gain,gain, diabetes and coronary artery disease.diabetes and coronary artery disease.

Glycemic IndexGlycemic Index

V. V. Glycemic IndexGlycemic Index: The higher a food is on the : The higher a food is on the glycemic index scale of 0 to 100, the higher it glycemic index scale of 0 to 100, the higher it raises blood sugar. The lower the glycemic index raises blood sugar. The lower the glycemic index number, the lower the impact on blood sugar. number, the lower the impact on blood sugar. Basically, pure proteins and fats don't raise blood Basically, pure proteins and fats don't raise blood sugar levels. sugar levels.

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Glycemic IndexGlycemic IndexVI.VI. Benefits of Eating Foods with a Low Benefits of Eating Foods with a Low

GlycemicGlycemic IndexIndex

A. Lose weight, A. Lose weight, B. Clear up your skin, B. Clear up your skin, C. Reduce mood swings, C. Reduce mood swings, D. Decrease insulin resistance, D. Decrease insulin resistance, E. Reduce the risk of heart disease, E. Reduce the risk of heart disease, F. Feel less hunger and food cravings, F. Feel less hunger and food cravings, G. Decrease your risk of type two diabetes, G. Decrease your risk of type two diabetes, H. Lower triglyceride levels and blood pressure, H. Lower triglyceride levels and blood pressure, I. And achieve long lasting and permanent weight I. And achieve long lasting and permanent weight

lossloss..

http://www.livestrong.com/video/1661-http://www.livestrong.com/video/1661-glycemic-index-health-byte/glycemic-index-health-byte/

VegetablesVegetables

VII.VII. Benefits of eating vegetablesBenefits of eating vegetables

A. Low in fatA. Low in fat

B. Low in caloriesB. Low in calories

C. Less water retention - low in sodiumC. Less water retention - low in sodium

D. Fill stomach quickly - high in fiberD. Fill stomach quickly - high in fiber

E. Increased energy due to high nutrient E. Increased energy due to high nutrient contentcontent

Eat Your Veggies!Eat Your Veggies!

The "A" list of vegetables have a low glycemic The "A" list of vegetables have a low glycemic index, are high in vitamins, minerals and index, are high in vitamins, minerals and nutrients. nutrients.

Those in the "B" category are good, but not the Those in the "B" category are good, but not the best. best.

And "C" veggies are either high glycemic, too And "C" veggies are either high glycemic, too starchy or too high in calories when compared starchy or too high in calories when compared with the nutritional values of those ranked A or B.with the nutritional values of those ranked A or B.

Category “A” VeggiesCategory “A” Veggies

Alfalfa sproutsAlfalfa sprouts ArugulaArugula Bean sproutsBean sprouts Beet GreensBeet Greens

BeetsBeets Bell PeppersBell Peppers Bok choyBok choy BroccoliBroccoli

Brussels sproutsBrussels sprouts CabbageCabbage CarrotsCarrots CauliflowerCauliflower

Chinese cabbageChinese cabbage ChivesChives Collard greensCollard greens GarlicGarlic

Green onionsGreen onions Green peasGreen peas GreensGreens HorseradishHorseradish

KaleKale LeeksLeeks LettuceLettuce Mustard GreensMustard Greens

OnionsOnions Parsley Parsley PeppersPeppers PumpkinPumpkin

SauerkrautSauerkraut ShallotsShallots Snow PeasSnow Peas Soy Soy beansbeans

SpinachSpinach Summer squashSummer squash Sweet potato & yamSweet potato & yamTomatoTomato

Tomato, cherryTomato, cherry Turnip greensTurnip greens WatercressWatercress Winter Winter squash squash

Category “B” VeggiesCategory “B” Veggies

ArtichokeArtichoke Artichoke HeartsArtichoke Hearts Asparagus Asparagus

AvocadoAvocado CeleryCelery ChickpeasChickpeas

Chile peppersChile peppers CucumberCucumber EggplantEggplant

EndiveEndive Green beansGreen beans Kidney beansKidney beans

KohlrabiKohlrabi Lemon grassLemon grass Lentil beansLentil beans

Navy BeansNavy Beans OkraOkra Split PeasSplit Peas

RadishesRadishes RadicchioRadicchio RutabagaRutabaga

TurnipsTurnips ZucchiniZucchini

Category “C” VeggiesCategory “C” Veggies

Bamboo shootsBamboo shoots CornCorn

Jicama Lettuce (iceberg)Jicama Lettuce (iceberg) Lima beansLima beans

MushroomsMushrooms Potato (white)Potato (white)

RhubarbRhubarb Water chestnutsWater chestnuts

Fruit!Fruit!http://www.youtube.com/watch?v=faDt8idSaII&feature=relatedhttp://www.youtube.com/watch?v=faDt8idSaII&feature=related

VIII. Benefits of Eating FruitVIII. Benefits of Eating Fruit

A. Decrease bone lossA. Decrease bone loss

B. Reduce risk for type 2 diabetesB. Reduce risk for type 2 diabetes

C. Lower the risk of coronary heart diseaseC. Lower the risk of coronary heart disease

D. Reduce your risk of developing kidney stonesD. Reduce your risk of developing kidney stones

E. Decrease your calorie intake to help you lose weightE. Decrease your calorie intake to help you lose weight

F. Protect against cancers of the mouth, stomach and colon-F. Protect against cancers of the mouth, stomach and colon-rectumrectum

http://www.livestrong.com/video/1403-healthy-food-choices-organihttp://www.livestrong.com/video/1403-healthy-food-choices-organic-fruit/c-fruit/

Fruit- best choicesFruit- best choices

AppleApple OrangeOrange ApricotsApricotsPalmelloPalmello BlueberriesBlueberries PapayaPapayaBlackberriesBlackberries PeachPeach

CantaloupeCantaloupePearPear CherriesCherries PineapplePineappleGrapefruitGrapefruit PlumPlum Grapes (all Grapes (all

types)types)RaspberriesRaspberries HoneydewHoneydew StrawberriesStrawberriesKiwiKiwi TangeloTangelo MelonMelonTangerineTangerine NectarineNectarine WatermelonWatermelon

Fruit- second choices!Fruit- second choices!

BananasBananas Fruit saucesFruit sauces Candied Candied fruitfruit

MangoesMangoes CoconutCoconut MarmaladeMarmalade

DatesDates PersimmonsPersimmons Dried fruitDried fruit

PlantainsPlantains Fruit juicesFruit juices RaisinsRaisins

Fruit preservesFruit preserves

Breads, Cereals, Grains and Breads, Cereals, Grains and StarchesStarches

IX. Benefits of Eating Whole Grains IX. Benefits of Eating Whole Grains

A. Lower risk of coronary heart diseaseA. Lower risk of coronary heart disease

B. Reduce blood cholesterolB. Reduce blood cholesterol

C. Protect against heart diseaseC. Protect against heart disease

D. Feeling of fullness D. Feeling of fullness

E. Reduces chances of colon cancer E. Reduces chances of colon cancer

Breads, Cereals and GrainsBreads, Cereals and Grains

Breads & Cereals To ChooseBreads & Cereals To Choose

100% sprouted wheatWhole grain100% sprouted wheatWhole grain100% whole wheat100% whole wheatUnsweetened bran cerealsUnsweetened bran cerealsMulti-grainMulti-grainMuesli (low fat, no sugar added)Muesli (low fat, no sugar added)Oat bran breadOat bran breadOat branOat branPita, whole wheatPita, whole wheatOats, oatmealOats, oatmealPumpernickelPumpernickelPuffed wheat (unsweetened)Puffed wheat (unsweetened)RyeRyeRice branRice bran

Breads, Cereals and GrainsBreads, Cereals and Grains Breads & Cereals To LimitBreads & Cereals To Limit

Bagels (all types)Bagels (all types) English muffins English muffinsBiscuitsBiscuits Granola (all types) Granola (all types)Bread (except on "Choose" list) Melba toastBread (except on "Choose" list) Melba toastBread crumbsBread crumbs Muffins (all types) Muffins (all types)Bread sticksBread sticks Pancakes PancakesCakesCakes Pastries (all types) Pastries (all types)Cereal (except on "Choose" list) Pita bread (white)Cereal (except on "Choose" list) Pita bread (white)Chips (all types)Chips (all types) Popcorn PopcornCookiesCookies Popcorn cakes Popcorn cakesCornbreadCornbread Rice cakes Rice cakes Crackers (all types)Crackers (all types)Rolls (dinner, hamburger buns, etc.)Rolls (dinner, hamburger buns, etc.) Croissants Croissants

Tortillas (except whole wheat)Tortillas (except whole wheat) Donuts DonutsWafflesWaffles

Starchy FoodsStarchy FoodsStarchy Foods To ChooseStarchy Foods To Choose

BarleyBarleyLentilsLentilsBeans (black, kidney, red, garbanzo, etc.)Beans (black, kidney, red, garbanzo, etc.)Oats, oatmealOats, oatmealBuckwheatBuckwheatPasta, whole wheatPasta, whole wheatBulgurBulgurPeas (split, black-eyed)Peas (split, black-eyed)ChickpeasChickpeasRice (basmati, bulgur, brown, wild)Rice (basmati, bulgur, brown, wild)CouscousCouscousTabouliTabouliDahlDahl

Starchy FoodsStarchy Foods

Starchy Foods To LimitStarchy Foods To Limit

Beans (baked, refried)Beans (baked, refried)PretzelsPretzelsGranola (all types)Granola (all types)Rice (white, fried, spanish)Rice (white, fried, spanish)Noodles, ramen-styleNoodles, ramen-stylePasta (white, green, red)Pasta (white, green, red)Taco shellsTaco shellsPotatoes (all types)Potatoes (all types)