Nutrients are substances found in food that are essential for growth and energy There are SIX basic essential nutrients Carbohydrates Fat Protein Vitamins Minerals Water Six Essential Nutrients ID: 653428
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Slide1
Simple and Complex
CARBOHYDRATESSlide2
Nutrients are substances found in food that are essential for
growth and energy.
There are
SIX basic essential nutrients:CarbohydratesFatProteinVitaminsMineralsWater
Six Essential NutrientsSlide3
Carbohydrates can be broken down into three categories:Simple
Carbs (Sugars)Complex Carbs (Starches)
Fiber
(a form of complex carb)Types of CarbsSlide4
Simple carbohydrates are also called sugars. These are broken down and digested very quickly.
Simple- Sugars
Examples include: table sugar, fruit, fruit juice, sugary drinks, milk Slide5
Examples include: whole grains, cereal products, dried beans, rice, pasta
Complex carbohydrates are also called starches. These take longer to digest and provide sustained energy.
Complex- StarchesSlide6
Complex carbohydrates break down into simple sugars in the digestion process
The primary function of Carbohydrates is to provide energy.
Carbohydrates provide
4 calories per gram.Carbohydrates (Carbs)Slide7
Types of Sugar
SUGAR
OTHER NAME
FOOD SOURCES
Glucose
“Blood Sugar”
Fruit, Veggies, Grains
Sucrose
“Table Sugar”
Table Sugar, Sugar Cane
Fructose
“Fruit Sugar”
Fruit
Maltose
“Malt Sugar”
Grains
Lactose
“Milk Sugar”
MilkSlide8
11. Label the Wheat Kernel below:
__
ENDOSPERM
___
Provides: Starch Protein
__
GERM
___
Provides:
Unsaturated Fatty Acids
“B” Vitamins
Vitamin E
Iron
Zinc
Other Trace Minerals
__
Bran
___
Provides: Fiber
Vitamins MineralsSlide9
Fiber is a form of complex carbohydrate
Fiber, also known as roughage or cellulose, attracts water to our intestines and moves food through the intestines faster.
FiberSlide10
Fiber helps to keep bowel movements soft in form and reduces problems related to constipation.
Non-digestible fiber is also known as cellulose. It is found in foods such as wheat bran, whole grains and nuts
It is important to drink plenty of liquids, otherwise fiber can slow down or even block normal bowel function.
FiberSlide11
The National Cancer Institute recommends 20-35 grams of daily fiber.
Fiber may reduce the risks of
d
iverticulosis, colon and rectal cancer.
It is important to drink plenty of liquids, otherwise fiber can slow down or even block normal bowel function.
Fiber and CancerSlide12
Foods high in
fiber:
fruits
and
vegetables
(especially the
skins
or peels),
whole
grains,
legumes
,
bran
cereals, dry beans, nuts, split peas and lentils
To increase the bulk in low-fiber foods use whole grains,
ie
: brown rice instead of white, whole wheat flour, flax seed
FiberSlide13
Brown
The whole grain form of rice
Instant
Precooked and then dehydrated
Long grain
Stays dry and fluffy
Short grain
Sticks together and is also known
as “sticky rice”
Types of riceSlide14
Method 1: Bring water to a boil, add rice, cover the pan and reduce heat to a simmerMethod 2: Place rice and water in pan, bring all ingredients to a boil, cover pan and reduce heat to simmer
Do not remove the lid while rice is cookingOne cup of uncooked rice makes three cups of cooked rice (Ratio is 1:3)
Rice cooking methodSlide15
Pasta dishes are usually low cost entreesStore dry pasta in a tightly covered container at room temperature. Fresh or cooked pasta should be stored in a closed container in the refrigerator
PastaSlide16
Bring water to a boilSlowly add pasta so the boiling does not stop
Cook uncovered until pasta is al dente (
firm to the tooth), stirring occasionally
One cup of uncooked pasta makes two cups of cooked pasta. (Ratio is 1:2)Pasta cooking methodSlide17
We get most of our carbs from the
grains group.Almost all of our carbohydrates come
from
plant food sources.Carbohydrates (Carbs)