CARBOHYDRATES

Why are carbohydrates important?

Functions of Carbohydrates:

1. Carbohydrates give the body energy. They are the best source of fuel for the body. Carbohydrates also help to digest protein and fat.

CARBOHYDRATES

CarbsProteinFats

2. 55-60% of our food should come from carbohydrates.

CARBOHYDRATES

3. If we eat more carbohydrates than are needed for energy, the extra is stored in the liver or in the tissues as fat.

4. Carbohydrate foods are grains, fruits, vegetables, legumes and sugar.

Simple Carbohydrates

5. Simple carbohydrates are quick energy sources. They come from sugar. They do not usually supply any other nutrients or fiber.

Can you live without sugar?

• Soda/Punch

• Cookies/Cake

• Candy

• Chocolate

• Sugary Cereals

• Ice cream

• Desserts

Think about what you drink!

How many pounds of sugar do you consume just fromyour soda or sports drinks?

1. Write down the number of 12 oz. drinks you would consume in a week.2. Multiply that number by 9 tsp. of sugar per can or bottle….

_______ cans X 9 = ______tsp. .sugar in a week.

3. Multiply your total number by 52 weeks in the year… _______ tsp. sugar per week X 52 = _______ tsp. per year.

4. Divide that number by 108 to find out how many pounds of sugar you drink in one year._______ tsp. in a year ÷ 108 = _______lbs of sugar from soda in 1 year.

Remember you eat many other foods that contain sugar! The average American eats about 125 lbs. of sugar a year!! That’s a lot of sugar!

Simple Sugars

6. Glucose or blood sugar is the basic source of energy for all living things.

7. Sucrose or table sugar is made from sugar beets or sugar cane.

8. Fructose is sugar found in fruit, honey and vegetables.

9. Maltose is grain starch broken down into sugar.

10. Lactose is milk sugar.

Complex Carbohydrates

11. Complex carbohydrates supply longer lasting energy, as well as other nutrients and fiber that the body needs. They are a better choice.

Complex Carbohydrates

12. Complex carbohydrates come from starchy foods such as whole grains, flour, seeds, nuts, vegetables and fruits.

Recommendations for your diet:

13. Eat less foods with added sugar.

14. Choose fiber-rich fruits, vegetables and whole grains more often.

15. Eat beans several times a week.

16. Brush teeth after eating foods

with sugar and starch.

SO . . .

How do you know if a food has added sugar?

Check out the Food Label:Check out the Food Label:

Total Carbohydrate (g): Dietary Fiber,Total Carbohydrate (g): Dietary Fiber,

Sugars, Other Carbohydrates (Complex)Sugars, Other Carbohydrates (Complex)

List of ingredients: sugar, juice, molasses, List of ingredients: sugar, juice, molasses, honey, maple syrup, corn syrup, honey, maple syrup, corn syrup, malted corn sweetener, maltmalted corn sweetener, maltoseose, , fructfructoseose, lact, lactoseose, gluc, glucoseose, dextr, dextroseose, ,

etc.etc.

The No-Sugar Challenge

• Soda/Punch

• Cookies

• Candy

• Chocolate

• Sugary Cereals

• Ice cream

• Desserts

Take the challenge today!