Download Identifying Macronutrients - Huntington Beach Union High

Identifying
Macronutrients
Presented by:
Network for a Healthy California
Huntington Beach Union High School District
This material was funded by USDA’s Food Stamp Program through the
California Department of Public Health’s Network for a Healthy California.
These institutions are equal opportunity providers and employers. The Food
Stamp Program provides nutrition assistance to people with low income. It
can help buy nutritious foods for a better diet. For information on the Food
Stamp Program, call 1-888-328-3483.
No matter what we eat…
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Foods give our bodies nutrients
Nutrients are needed for survival
Nutrients regulate body functions,
promote growth, repair body tissues
and give us energy
We need more than 40 different
nutrients
What are Macronutrients?
What are Macronutrients?

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They are the large
nutrients that are found
in the foods we eat.
What are these three
large nutrients?
Macronutrients
Carbohydrates
(CHO)
Protein (PRO)
Fat
Carbohydrates
Main Function-Around-the-clock energy
for the brain and body
Two kinds of carbohydrates
Simple
Complex
Simple Carbohydrates
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Simple structures– also known as sugar
Several types of sugars – glucose,
fructose, sucrose (usually ends in “ose”)
Glucose is energy fuel for the body and
brain
Your body can also convert
some proteins to glucose
Simple CHO: Fructose

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Found in fruits
High Fructose Corn Syrup
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Found in sodas, processed
foods
Sources of Simple CHO
Processed:
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Table Sugar
Soda
Hard Candy
Pastries
Cookies/cake
Processed foods
Natural:
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Honey
Fruits
Complex Carbohydrates
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Made of glucose linked together
by bonds
Sometimes these long chain
sugars are called starches
These foods break down in the
small intestine & slowly releases
glucose in the blood
Most of our CHO should be
complex
Fiber
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Complex carbohydrate found in
plants
It is made of long chain structures
that are held together with bonds
but they cannot be broken down
Important for digestive health
Fiber

Helps prevent constipation

May protect against colon cancer

Helps reduce risk heart disease
Sources of CHO

Complex Carbohydrates:
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Grain Products
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Breads
Rice
Pasta
Vegetables
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Squash
Potatoes
Corn
broccoli
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Dry Beans
Peas
Lentils
Carbohydrate
Where is it found on the MyPyramid?
How much do we need?
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About half of total calories should come
from CHO
Sugars should be just a very small part
of our diets
25 – 35 grams of fiber a day
Protein
Protein

Every cell in your body is made of protein

16% of our total body weight is protein
Protein Functions
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Helps build muscles, blood, skin, hair,
nails, and internal organs.
Helps the body grow & repair itself
Helps fight disease.
Amino Acids
 Protein is made of 20 amino
acids which are used like building
blocks.
 Your body arranges amino acids
to make the different proteins it
needs.
Amino Acids
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What we eat must supply nine of the
amino acids
These amino acids are called essential
Our body can make the rest of the
amino acids
Complete/Incomplete Protein
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Protein foods that have the essential
amino acids are called complete
protein – animal products
Protein foods that do not have all of
the essential amino acids are called
incomplete protein – plant proteins
Where do we find Protein?
Protein Sources
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Animal Sources:
(Complete Proteins)
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Meat
Poultry
Fish
Eggs
Dairy Products
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Plant Sources:
(Incomplete Proteins)
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Dry Beans
Peas
Nuts
Tofu
Grain Products
How much Protein
do we need?
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We need 10 – 15% of total calories from
protein
Too Much Protein...
…may mean too much fat, which over
a long period can increase risk of heart
disease and some types of cancer.
Fats
Butter
Do we need fat in our diet?
Fat

Fats give flavor, texture &
makes a person feel full
Functions of Fat
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Maintains body temperature
Promotes healthy skin &
normal growth.
A part of cellular membranes
Functions of Fat
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Protects vital organs & nerves
Aids in absorption of fat-soluble
vitamins
Provides a source of essential
fatty acid
Provides kcal/energy to the body
Two Types of Fat

Saturated Fat
- usually solid at room temperature
- too much can lead to clogged blood
vessels

Unsaturated Fat
- liquid at room temperature
- helps maintain health of blood
vessels
Trans Fat
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Made when hydrogen is added to
vegetable oil
Trans fat has a long shelf life & foods
stay fresh longer
Unhealthy for blood vessels & heart
Sources of Fat
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Saturated Fats:
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Butter
Stick Margarine
Meat fat
Poultry fat
Dairy Products
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Unsaturated Fats:
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Vegetable oils
Nuts
Olives
Avocados
Fish
Sources of Trans Fat
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French fries
Doughnuts
Pastries
Pie crusts
Biscuits
Pizza dough
Cookies
Crackers
Stick margarines and shortenings
How much Fat
do we need?
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Recommend 20-35% of total calories
come from fat
Fat has 9 kcal per gram vs. 4 kcal per
gram for carbohydrates and proteins
Calories
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Calories – the amount of energy
released when nutrients are
broken down
Calories eaten should match the
number of calories burned
Calories cont.
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Calories that are not burned are
stored in the body
3,500 calories = 1 pound of fat
(weight)
Too Many Calories…
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Risk of…
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Heart Disease
Diabetes
Hypertension (HTN)
Obesity
Various forms of cancer
Stroke
Summary
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Eat a variety of foods to get the
carbohydrates, protein and fats you need for
a healthy body
Eat in moderation
Carbohydrates 45 – 65%
Proteins 10 – 15%
Fats 20 – 35%
www.MyPyramid.gov for individual calorie
needs
How can you use this
information to educate your
family?
"To eat is a necessity,
but to eat intelligently is
an art."
- La Rochefoucauld
This material was funded by USDA’s Food Stamp Program through the California
Department of Public Health’s Network for a Healthy California. These institutions
are equal opportunity providers and employers. The Food Stamp Program provides
nutrition assistance to people with low income. It can help buy nutritious foods for a
better diet. For information on the Food Stamp Program, call 1-888-328-3483.