chapter 4 - CHAPTER 4 "C arbohydrate(CHO)-rich foods...

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CHAPTER 4 “Carbohydrate (CHO)-rich foods come almost exclusively from plants; milk is the only animal-derived food that contains significant amounts of carbohydrate.” (p.104)
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TWO TYPES OF CARBS Simple Carbohydrates Sugars Complex Carbohydrates Starch Fiber The DRI committee recommends that 45% - 65% of daily calories come from carbohydrates
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HOW CARBOHYDRATE IN FOOD BECOMES GLUCOSE IN THE BODY
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TYPES OF SUGARS Monosaccharides Glucose Fructose Galactose Disaccharides Sucrose ( glucose + fructose) Maltose ( glucose + glucose) Lactose ( glucose + galactose)
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p.101
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POLYSACCHARIDES Starch (plants storage form of glucose) Glycogen (storage form of starch in animals: breaks down upon slaughter) Cellulose Fiber (not in meat or dairy) hemicellulose & pectin
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½ cup canned corn= 3 tsp sugar 12 oz. cola= 8 tsp sugar 1 tablespoon ketchup= 1 tsp sugar 1 tablespoon creamer= 2 tsp sugar 8 oz sweetened yogurt=7 tsp sugar 2 oz chocolate=8 tsp sugar 1 tsp= 4 grams of sugar 1gram of sugar =4 kcals THIS TELLS US HOW MUCH SUGAR IS IN FOOD. LET’S DO SOME MATH. HOW MANY CALORIES FROM CARBS IN EACH SERVING LISTED?
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SUGAR IS SUGAR NO MATTER WHAT? The average American consumes almost three-quarters of a cup of added sugar per day Over 100 pounds of added sugar per year
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FIBER Dietary fiber cannot be broken down by human digestive enzymes, but can be somewhat by enzymes of bacteria in our digestive tract DV=25-30 grams/day SOLUBLE INSOLUBLE
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TWO TYPES OF FIBER SOLUBLE barley, fruits, fruits,oat, oat bran, rye, seeds, veggies <bld chol,<softens stools,<glucose absorption (pectin, psyllium) INSOLUBLE brown rice, fruits, legumes, seeds, veggies, wheat bran, whole grains soften stools, regulate bowels, >speeds transit through SI p. 107
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DIVERTICULOSIS: Insoluble fiber (fruits, veggies, grains) can help prevent diverticulosis.
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Fiber Recommendations and Intakes DRI recommendations for fiber: Men, age 19-50: 38 g/day
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This note was uploaded on 07/01/2011 for the course NTR 101 taught by Professor Hendry during the Spring '10 term at Holyoke CC.

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chapter 4 - CHAPTER 4 &quot;C arbohydrate(CHO)-rich foods...

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