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Macronutrients

Macronutrients. Principal funding provided by USDA’s Food Stamp Program, an equal opportunity provider and employer, helping limited income Californians buy more nutritious foods for a healthier diet. What are Macronutrients?. Carbohydrates (CHO) Protein (PRO) Fat. Carbohydrates.

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Macronutrients

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  1. Macronutrients Principal funding provided by USDA’s Food Stamp Program, an equal opportunity provider and employer, helping limited income Californians buy more nutritious foods for a healthier diet.

  2. What are Macronutrients? Carbohydrates (CHO) Protein (PRO) Fat

  3. Carbohydrates What are they? Two types of carbohydrates • Simple • Complex

  4. Carbohydrates… • are made into simple sugars • simple sugars supply energy for brain activity.

  5. Carbohydrates supply around-the-clock energy.

  6. Too Much/Too Little • Low CHO diets stress the body causing it to break down muscle, fat and protein to make fuel for the brain. • When we eat too many carbohydrates our • bodies turn them into fat & the fat becomes • stored energy.

  7. Where do we get carbohydrates? Simple Carbohydrates: • Hard Candy • Pastries • Table Sugar • Honey

  8. Complex Carbohydrates: Grain Products Breads Rice Pasta Vegetables Squash Potatoes Corn Dry Beans Peas Lentils Some Fruits • Banana • Plantain Sources of Carbohydrates

  9. Protein • Your body is made of protein. • Protein is made of amino acids, which are like building blocks. =

  10. Amino Acids Your body arranges amino acids to build the different proteins it needs.

  11. Protein Functions • Helps build muscles, blood, skin, hair, nails, and internal organs. • Helps the body grow & repair itself • Helps fight disease.

  12. Too Much Protein... may mean too much fat. Over a long period, this can increase risk of • heart disease • diabetes • and some types of cancer.

  13. Too Much Protein… may cause calcium loss. No calcium in the diet? =

  14. Too Much Protein... • Means less carbohydrate intake to fuel muscles. • Your brain and eyes need a minimum of 100 grams of carbohydrates per day to work. • may overwork kidneys & lead to poor kidney function.

  15. Animal Sources: (Complete Proteins) Meat Poultry Fish Eggs Dairy Products Plant Sources: (Incomplete Proteins) Dry Beans Peas Nuts Tofu Grain Products Protein Sources

  16. Fats give food… flavor, texture and makes a person feel full.

  17. Fat… • Promotes healthy skin and normal growth. • A part of cellular membranes.

  18. Functions of Fat • Protects vital organs • Provides kcal/energy to the body • Aids in absorption of fat-soluble vitamins • Recommend limiting 30% of kcal from fat • Fat has 9 kcal per gram • Provides a source of essential fatty acid

  19. Types of Fat Two types of fat: • Saturated Fat - solid at room temperature - too much clogs blood vessels • Unsaturated Fat - liquid at room temperature - helps maintain health of blood vessels Fat Fat

  20. Too Much Fat... • Risk of… • Heart Disease • Diabetes • Hypertension (HTN) • Obesity • Various forms of cancer • Stroke

  21. 3,500 cal. = 1 lb. Fat 3,500 calories equals one pound of body fat

  22. Saturated Fats: Butter Stick Margarine Meat fat Poultry fat Dairy Products Unsaturated Fats: Vegetable oils Nuts Olives Avocados Sources of Fat

  23. Questions

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