Carbohydrate Review

1. Carbohydrate Review • Largest volume of our daily diet 45% - 65% of your calories) • Example 60% Carb Intake • 2000 calorie a day diet • 2000 X 0.60 = 1200calories from Carbohydrates per day

2. How to calculate grams of Carbs you need daily • Carbohydrates provide the following amount of energy • 4 cal/g • Determine how many g of carbohydrates you need first • 1200 cal divided by 4 cal = 300g

3. Calculating Carb calories in your foods • Example • 20g Total Carbohydrate • 20g multiplied by 4 cal = 80 calories from Carbohydrates

4. Carbohydrate Breakdown • Simple Carbohydrates • Complex Carbohydrates • High Dietary Fiber • 25 grams per day for women • 38 grams per day for men

5. Carbohydrate Tips • Short ingredient list • At least 3 g fiber • The word “whole” • Unbolted • Carbohydrate-to-sugar ratio should be no less than four to one • No more than 1 g saturated fat

6. Fat Review • About 25%-35% of your total daily calorie intake • Example (25% fat intake) • 2000 calorie a day diet • 2000 X 0.25 = 500 calories from fat/day

7. Calculate grams of fats needed per day • Fats provide the following amount of energy • 9cal/g • Determine how many g of fats you need first • 500 cal divided by 9 cal = 56g

8. Calculate Fat Calories in your food • Example • 4.5g Total Fat • 4.5g multiplied by 9 cal = 41 calories from Fat

9. Protein • About 15%-35% of your total daily calorie intake • Example (15% protein intake) • 2000 calorie a day diet • 2000 X 0.15 = 300 calories from protein/day

10. How to calculate grams of Protein you need daily • Protein provide the following amount of energy • 4 cal/g • Determine how many g of Protein you need first • 300 cal divided by 4 cal = 75g

11. Calculating Protein calories in your food • Example • 3g Total Protein • 3g multiplied by 4 cal = 12 calories from Protein

12. What is Protein • Proteins are part of every cell, tissue, and organ in our bodies • Proteins are constantly being broken down and replaced • Eat protein – break down into Amino Acids – Rebuild protein in our bodies

13. Why we need Protein • Provides support to all of your body tissues • Collagen – most abundant protein in your body is a component of • Bones, Tendons, Ligaments

14. Why we need Protein • Actin and Myosin the two proteins that are found in muscles allowing them to contract • Balance- Fluid and Acid-Base • Transportation- moving nutrients, waste, electrolytes

15. Why we need Protein • Immune Response- Antibodies • Energy- from the calories found in proteins

16. Amino Acids • Amino Acids - Building blocks of protein • 20 Different Amino Acids – make up all types of protein • Some Amino Acids are essential and cannot be made by our bodies

17. Not all Protein is Alike • Complete- Contain all amino acids needed • Incomplete- lack one or more “essential” amino acids • Complementary- two or more incomplete proteins sources that together provide all needed essential amino acids

18. Complete Proteins • Meat Fish • Poultry Milk • Dairy

19. Incomplete Proteins • Grains • Cereals • Nuts • Seeds • Beans • Peas • Lentils • Nuts

20. Complementary Proteins • Pair grains, cereals, nuts, seeds with beans peas, lentils, nuts • Example: • Whole Wheat bread with peanut butter • Rice and beans • Split peas soup and corn bread

21. The Protein Package • Pay attention to what comes along with the protein in your food

22. Example • 6-ounce porterhouse steak • 38 g protein • 44 g of fat • 16 g from saturated fat • 6-ounce salmon • 34 g protein • 18 gram fat (only 4 saturated) • 1 C Lentils • 18 g protein • < 1 g fat

23. Best Animal Protein Choices • Fish • Poultry • Lean cut and small portions of beef, pork, lamb only occasionally

24. Recommendations • < 18 ounces of Red meat/week • Avoid all processed meats – hot dogs

25. Why no Processed Meats? • Carcinogenic nitrite content • Known to cause cancer • Shown to more than double the risk of developing diabetes • Increased digestive load placed on the pancreas

26. http://www.youtube.com/watch?v=ZWHpcKXt-qQ&feature=related

27. Protein and Weight Control • Research is still inconclusive on the long-term effects of High-Protein low carb diets • We know the unhealthy effects of the bad fats • We know the benefits of good carbs, fiber, and vitamins and minerals

28. Protein Malnutrition • Kwashiorkor: growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death

29. Risk of High Protein Diet??? • Diet craze high protein and fat and low in carbohydrates

30. Low carb/high protein, or high carb, low protein??? • 20 yr study – low carb diet high in veg protein = 30% lower risk of heart disease • Same study – low carb high in animal fats and proteins = increase risk of heart disease

31. Protein & Diabetes • It was thought that dairy protein could lead to Type 1 Diabetes = not true • Ongoing research on link to Type 2 diabetes • High in veg protein = small reduction in risk of Type 2

32. Protein and Cancer • Red meat and processed meats have been linked to colon cancer

33. Osteoporosis • Body uses calcium to buffer protein in the blood • Eating high protein = high calcium demand • Prolong high protein diets will weaken bones • Yet evidence is still inconclusive

34. Protein & Weight Control • High protein = slows the movement of food from the stomach to the intestine • Stay fuller longer

35. Protein & Weight Control • Protein has a steady effect on blood sugar = preventing quick spikes • Body uses more energy to digest protein than fat

36. Some Statistics • 21% lower risk of Type 2 Diabetes by substituting one serving of nuts per day • 17% lower risk by switching to low-fat dairy • 23% lower risk by substituting whole grains for a protein source

37. Final thought • It’s the “package” of protein that can be a concern for your health • Choosing plant-based high-protein foods that are low in saturated fat will help the heart even as it helps the waistline