Lets check yesterday’s calculations.
Were your calculations close to the
“My Plate” recommendations?
Decide which daily calorie count you
are going to use. We will use this
number throughout the semester to
calculate dietary needs.
How Much Should I Be
Consuming?
This is the worksheet we will be using throughout
the semester to calculate your individual dietary
needs.
If you are satisfied with your weight, you will use
the same daily calorie number we came up with
yesterday. Write it in the correct box.
If you would like to lose 1 lb. per week, subtract
500 calories, to gain 1 lb per week, add 500
calories. Write that calorie number in the box.
TOTAL CALORIES PER DAY
CHECK:
Girls: Is yours between
1200 – 2800
Boys: Is yours between
1500 – 3800
Page 2
Set Point Theory: when you cut calories
below 1200 girls/1500 boys =
Your body goes into starvation mode,
slowed metabolism, hunger pains, fat
cells do not release fat!!!
• Carbohydrates are sugars and
starch, which provide energy for
humans and animals.
Carbohydrates are made of three
common chemical elements:
•
•
•
•
Carbon
Hydrogen
Oxygen
These elements are bonded together to form
saccharides, or sugar units. The arrangement
of the elements determines the type of sugar
unit.
Monosaccharides
• Carbohydrates composed of single sugar units
(mono = one)
– Glucose
– Fructose
– Galactose
Disaccharides
• Made up of two sugar units
• The body splits disaccharides into
monosaccharides during digestion
– Sucrose (table sugar) = 1 glucose + 1 fructose
– Lactose, which is found in milk = 1 galactose + 1
glucose
– Maltose = 2 glucose
Polysaccharides
• Made up of many sugar units (poly = many)
– Starch which is the way plants store energy
There are two types of
carbohydrates,
simple, and complex.
Based upon what you just learned about
sugar molecules, which of the saccharides
do you think are simple, and which do you
think are complex?
Carbohydrates
Simple
Monosaccharides
Complex
Disaccharides
Glucose
Fructose
Galactose
Sucrose
Polysaccharides
Starch
Fiber
Simple Carbohydrates
• Are more easily digested by the
body. The body breaks down simple
carbs to be used for quick energy.
They are often found in processed,
refined foods such as white sugar,
pastas, and white bread.
-All carbs turn into glucose but the faster they enter the blood the worse
it is and the faster they spike our blood glucose levels.
Try whole wheat not white!
Look for the word
“whole.”
speed it up:
processed foods, chopped, sliced, mashed,
juiced
slow it down:
fiber, whole fruits and veggies
Complex Carbohydrates
• Good Carbs
• Take longer for the body to digest
and are most commonly found in
vegetables, whole grain breads and
pasta, brown rice, and legumes.
-The good carbs are
complex
•whole wheat
•fruits
•Veggies
•oats
•fiber
We need
(a complex carbohydrate):
Produce Energy
• Carbs are preferred source of energy because
your body can use and store them so
efficiently.
• If you don’t eat enough carbs, your body
begins to draw mainly on proteins for fuel.
• A small amount of fat can also be converted to
energy during times of long physical activity
Spare Proteins
• Proteins main job is to build and maintain cell
structures, but if you don’t eat enough carbs
your body is forced to use proteins instead.
• Your body is less efficient in using proteins for
energy
Break Down Fats
• If the body is too low in carbs, it cannot
completely break down fats.
• When fats are not completely broken down,
compounds called ketone bodies are formed.
• These compounds collect in the bloodstream,
causing the blood to be more acidic than
normal which damages cells and organs. This
is called ketosis and can be deadly.
Provide Bulk in the Diet
• Dietary fiber is responsible for providing this
bulk.
• Promotes normal digestion.
• Dietary fiber acts like a sponge, absorbing
water which softens stool, helping to prevent
constipation.
• Dietary fiber is not typically broken down in
your intestines.
• Added benefit of making you feel full.
Added Benefits of Fiber
• May help to lower Gastrointestinal Diseases
such as colon cancer.
• Can help to prevent appendicitis.
• May lower the risk of heart and artery disease.
• Helps control blood glucose levels.
How many carbs should you eat daily?
45% - 65% of total daily calories.
Figure your amount here:
Calorie need x .45 = _____________
Calorie need x .65 = _____________
Somewhere in between this amount 
Write this on your Personal Nutrition Page