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Carbohydrates
Carbs = your main source of _________________
Although some Carbs are in milk, they are mostly in ____________ foods
Three Carbs play a role in your health:
Making Carbohydrates
The chemical process that makes carbs is called: __________________________
Photosynthesis: when plants use the sun’s energy to convert carbon dioxide and water into
oxygen and the sugar _________________
The green pigment called chlorophyll must be in the plant for photosynthesis to occur
Sugars: Simple Carbohydrates
Plants need 3 sources to build sugars.
Types of Sugars
Monosaccharides:
examples: glucose, fructose, galactose
Disaccharides:
examples: sucrose, lactose, maltose
The above 1 and 2 unit sugars are the most simple and the most important. They are called
____________________ ____________________________
Polysaccharides:
needed to build starches
starches are classified as _______________ carbohydrates
Dietary Fiber
Dietary fiber consists of _______________ materials that can’t be digested by human enzymes
Fiber is not a nutrient, but it is essential for good health
Check-Up Questions
What substance is the building block for all carbohydrates?
What are the six most important sugars in nutrition?
What are 2 ways that fiber differs from the other two forms of carbohydrates?
Carbohydrates in Food
When you eat food from plants, you get carbohydrates in all its forms
Fiber gives shape to plants
Natural Sugars in Foods
Strawberries, oranges, and other fruits taste sweet due to nature; natural sugar also occurs in
_________________.
Added Sugars in Foods
ADDED SUGARS—sugars that are extracted from plants and used to sweeten foods.
After extraction, the sugar sucrose is made into ______________, _______________, and
___________________ sugars
Other added sugars include:
Sweet Foods
Which food is naturally sweet and which is sweet because of added sugar?
Starches in Foods
In a plant, ______________ is stored as starch.
_____________ are a rich source of starch
Veggies such as peas, corn, lima beans, winter squash, and potatoes also contain starch
If starches are sugars, why don’t they taste sweet???
What is the Saltine Test?
Why do we need Carbohydrates?
A diet rich in carbohydrates provides __________________ for the bloodstream
Glucose participates in chemical reactions that release _________________ (or calories) to
keep body systems like digestion functioning. Glucose powers breathing, walking, running, and
thinking.
Some glucose is stored in the muscles and liver as _____________________, so when your
body needs energy, it can convert the glycogen back into glucose.
In the absence of carbohydrates, the body uses ________ and ________________ for energy,
but that takes protein away from building and repairing tissues.
Carbohydrates in the Diet
According to health experts, teens and adults should get 45 to 65% of their daily calories from
carbs
Many carbohydrate foods are rich in vitamins, minerals, and fiber, but some are not.
So, health experts suggest that your daily carbohydrate come from where?
Added Sugars
Most Americans eat too much added sugar, which can lead to obesity and other health
problems
Name some foods with added sugars…
A 12-ounce soda can contain as much as ___ teaspoons of sugar!!
One teaspoon equals ___ calories
So, a can of soda has around 150 calories and no other nutrients!
How much added sugar should you consume?
The USDA suggests an average limit of ___ teaspoons of added sugars per day on a 2000
calorie diet and ___ teaspoons on a 2800 calorie diet…this includes sugar in processed foods.
Processed foods have added sugar?
Of course candies and cookies have added sugar
So does _________________, __________________________, and other convenience foods!
Calculating how much added sugars are in processed foods
___ grams of sugar = ___ teaspoon
1 Tablespoon of Ketchup or 1 Tablespoon of jam each contain about ___ teaspoons of sugar!!!
Getting the most ‘Bang for your Buck’ when it comes to foods
Spend your daily calories on healthy foods
An Orange has 60 calories plus _______________________________________________
A Candy Bar has about 200 calories and is high in fat with ________ (if any) other nutrients
Sugar Substitues
Artificial Sweeteners: non-nutritive sweetener that is _____________________
such as aspartame or saccharin
Sugar Alcohols: occur naturally in fruits and veggies and they do not actually contain any sugar
or alcohol. They provide one-half to one-third fewer calories than sugar.
such as sorbitol
used in sugar free gum and candies
Fiber in the Diet
Fiber is ONLY found in foods from ________________ sources
Fiber is vital to human digestion…it absorbs water like a sponge and helps food move thru the
large intestines at a normal rate
Fiber can also help you feel full which helps prevent overeating