unit1 topic4.docx - Topic 4 Macronutrients Lesson 1...

Topic 4 : Macronutrients
Lesson 1 : Carbohydrates
Video 1:
- Based on a ~2000 calorie diet , you should be eating (… g/day)
o 65g of fat
o 60g of protein
o 240g of complex carbs
o 50g of sugar
o Total = 415 g/day
- Qualities that are more or less recommended on at least a qualitative basis
o Protein, complex carbs, sugar, saturated fat, unsaturated fat, and salt
 This is what we could call the “proper” amounts based on nutritional
establishment set by many different countries
- Difference in North America/overweight countries:
o All of these quantities are enhanced by about 10-15%
o Amount of saturated fat spikes by 4-5x
o The changing American diet :
 Dairy is a little bit down
 Fruits and vegetables is pretty much constant
 Huge increase in fats and oils from late 1990s  present time
 Caloric sweeteners have gone down b/c non-caloric sweeteners increased
to replace them
 Grains have gone up especially flour, rice
 There’s also an increase in corn, flour, starch & grits as it is a popular
engagement of material for food, often for breakfast in the south of US
 Oats has remained constant
 White and whole wheat flour have increased  this is pounds per person
which is about 454 grams/pound
 Chicken has increased dramatically over this period of time
 Total added fats, the salad, and cooking oil have increased over time
o Changes in diet from 1970 to 2006 (USA ):
 11% increase in pounds of food per week from 1970-2006
 dairy has gone down 10-20%
 depends how it’s measured  cheese is sometimes included
 meat and eggs + 11%
 sugar + 17%
 fruit +26%
 grains +42%
 fats +59%

o more food available in NA overall, even when adjusted for losses… there’s ample
food supply
o Calories :
 Proteins and carb s : 4 cal/g
 Fats : 9 cal/g
 Fiber : 2 cal/g
 Ideal caloric intake for fat is 30%
Video 2:
- Carbohydrates/sucrose:
o Classic carb is sucrose , or table sugar
o The body converts “carbs” to glucose which is an important source of energy
o In sucrose , there’s a considerable # of OH groups (8 of them all added up)
 This implies the notion of being soluble in water b/c like dissolves like
 The OH groups bind with the water and become solubilized
 Formula = C
12
H
22
O
11
 BUT it could be composed of C
12
(H
2
O)
11
 We have the equivalent of that which is carbo carbon hydrate
water , hence, the name. Carbo for carbon (C12), hydrate for water
(H20)
 Another way to formulating it = C
m
(H
2
O)
n
o In terms of its heat delivery system, sucrose is worth 4 cal/g of material (same as
proteins)
o There are 2 fragments to sucrose :
 1  glucose molecule
 2  fructose molecule
 both are linked together by an oxygen atom overall in which we call these
monosaccharides (consists of one carbohydrate molecule)
 they are linked together in sucrose which it itself a disaccharide
composed of those two monosaccharides (consists of 2
carbohydrate molecules)
o dietary sources of carbs include brown rice, cherry pie, white beans, corn, green
peas, yams, lentils, milk, pasta and bananas
Video 3:
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