!"#$%&'# )%&*+, -'&$./0 Yes No Macronutrients Carbohydrates 4 kcal/gram Fats 9 kcal/gram Protein 4 kcal/gram Micronutrients Vitamins Minerals Miscellaneous Water Alcohol 7 kcal/gram Concept Check o 1 gram carbohydraLe - 4 calorles per gram o 1 gram proLeln - 4 calorles per gram o 1 gram faL - 9 calorles per gram o 1 gram alcohol - 7 calorles per gram o vlLamlns & mlnerals don'L yleld calorles or energy Over view Carbohydrates: Should constitute the majority of kcals in a balanced diet Provide 4 kcals/gram Groups of compounds made up of ! 1 sugar molecule Can be abbreviated CHO Made up of carbon, hydrogen & oxygen From grains, fruits, vegetables, milk, legumes Simpl e Carbohydrates Monosaccharides CHO made up of a single sugar unit Includes glucose, galactose & fructose Disaccharides CHO made up of two sugar units Includes: maltose, sucrose & lactose Simple Carbohydrates - Monosaccharides & Disaccharides: 1*"23,& ls Lhe mosL abundanL monosaccharlde - lL clrculaLes ln Lhe blood 14*42#3,& ls a monosaccharlde - lL ls Lhe molecule LhaL makes up x of mllk sugar 5$"2#3,& ls a monosaccharlde - also referred Lo as frulL sugar !"#$%& ()*% +#),) -. /)00)"%) Disaccharides Maltose Glucose + Glucose Sucrose Glucose + Fructose Also known as: Lactose Glucose + Galactose Also known as: What does each disaccharide have in common? 64*#3,& ls a dlsaccharlde - lL's formed when sLarch ls dlgesLed and ls broken down by sallvary amylase 7"2$3,& ls a dlsaccharlde - also referred Lo as Lable sugar, ln uS, lL's Lhe only sweeLener LhaL can be called sugar" on labels 842#3,& ls a dlsaccharlde - also referred Lo as mllk sugar, people wlLh lacLose lnLolerance lack or don'L make enough of Lhe enzyme lacLase Lo break down lacLose !"#$%& ()*% +#),) -. /)00)"%) Compl ex Carbohydrates Glycogen Storage form of glucose in humans & animals Where is glycogen stored? Starch Storage form of glucose in plants Complex Carbohydrates: Polysaccharides Fiber Indigestible, nonabsorbable plant remnant How many kcal/gram does fiber yield? 1*/23.&' ls a polysaccharlde made of hlghly branched chalns of glucose - branchlng allows for qulck breakdown Lo glucose 7#4$29&, conslsL of elLher sLralghL or branched chalns of glucose - sLarchy foods lnclude breads, legumes and sLarchy vegeLables 5%:&$ ls made up of elLher sLralghL or branched chalns of monosaccharldes - human enzymes can'L break sugar llnks !"#$%& ()*% +#),) -. /)00)"%) Dietar y Sources of Carbohydrate Dairy Milk & Yogurt (12 g/cup) no CHO in cheese Fruit Medium-sized piece or " cup cut = 15 g CHO Vegetables Medium-sized or " cup cooked = 5 g CHO Bread 1 oz, 1 slice, " cup cooked starch = 15 g CHO Beans (Legumes, dried beans), 15-20 g CHO/" cup Meat No carb Oil & fat No carb Sugars 1 tsp = 4 g CHO (1 Tbs = 12 g CHO) Deter mining Carbohydrate Needs Acceptable Macronutrient Distribution Range 45-65% total calories Recommended Dietary Allowance (Carbohydrate) 0-0.5 y.o. 60 g/day 0.5-1.0 y,o. 95 g/day 1-50+ y.o. 130 g/day Pregnant 175 g/day Lactating 210 g/day What do you notice about a 1 yr old vs. 45 yr. olds CHO needs? Appl ication: Carbohydrate Needs o 23 year old male, ellLe aLhleLe, endurance runner o Pls dally esumaLed kcal needs are 3,300 kcal/day o As he approaches compeuuon - goal ls 70 kcal from carbohydraLe How many grams of carbohydrate per day does he need? Appl ication: Sol ution o Cuesuon ls asklng you grams of carb per day o 70 of 3,300 calorles come from carb o 3,300 x 0.7 (70) = 2,430 calorles from carb o Cuesuon doesn'L ask you cal from carb - we wanL grams of carb o 2,430 calorles from carb dlvlded by 4 cal/g carb = 612.3 grams - round Lo ;<= .$4>, 3? 24$: @&$ +4/ For More Infor mation o Medllnelus, CarbohydraLes: hup://www.nlm.nlh.gov/medllneplus/carbohydraLes.hLml o CuC, nuLrluon for Lveryone, CarbohydraLes: hup://www.cdc.gov/nuLrluon/everyone/baslcs/carbs.hLml o lAC, CarbohydraLes ln human nuLrluon: hup://www.fao.org/docrep/w8079e/w8079e00.hLm o uCSl auenL Lducauon, CarbohydraLes: hup://www.ucsmealLh.org/educauon/carbohydraLes/ lndex.hLml