Carbohydrates
Grains According to myplate.gov
• Any food made from wheat,
rice, oats, cornmeal, barley
or another cereal grain is a
grain product.
• Bread, pasta, oatmeal,
breakfast cereals, tortillas,
and grits are examples of
grain products.
Whole Grains Vs. Refined Grains
Whole Wheat Grain
• Grains are divided into 2
subgroups
– Whole Grains
– Refined Grains.
– Whole grains contain the entire
grain kernel ― the bran, germ, and
endosperm.
Examples:
whole-wheat flour
bulgur (cracked wheat)
oatmeal
whole cornmeal
brown rice
Refined Grians
Process of Milling
• Refined grains have been milled,
a process that removes the bran
and germ.
• This is done to give grains a finer
texture and improve their shelf
life,
• Milling removes dietary fiber,
iron, and many B vitamins.
• Examples
white flour
de-germed cornmeal
white bread
white rice
Enriched
nutritional math: Whole-grain
wheat – 11 nutrients + 5
nutrients = “Enriched”
• Most refined grains are
enriched.
• This means certain B vitamins
(thiamin, riboflavin, niacin,
folic acid) and iron are added
back after processing.
• Fiber is not added back to
enriched grains.
• Check the ingredient list on
refined grain products to make
sure that the word "enriched"
is included in the grain name.
The primary function of carbohydrates is
to provide energy for the body, especially
the brain and the nervous system.
• Carbohydrates are classified as
simple or complex.
• The classification depends on
the chemical structure of the
food, and how quickly the
sugar is digested and
absorbed.
• Both simple and complex
carbs have one purpose: to
provide energy. Your body
breaks down carbs for
immediate fuel.
Simple Carbohydrates
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Simple carbs are made of one to two
sugar molecules.
Single sugar carbs come from fructose
and galactose,
while double sugar carbs come from
lactose, maltose, and sucrose.
Healthy simple carbs can be found in
fruit, milk products and vegetables.
Simple carbs also are found in refined
or processed foods such as candies,
cakes, pies, cookies and regular soda
that provide calories, but have very
little nutritional value.
Complex Carbohydrates
Complex carbs contain three or
more sugar molecules
Beans, lentils, dried peas, starchy
foods, and whole-grain breads
and cereals.
Complex carbs have the added
benefits of vitamins, minerals and
fiber, which are lost in the
processing of refined carbs.
Many complex carbs also contain
fiber, which cannot be broken
down into a single sugar molecule
and so goes through your body
undigested.
Fiber helps lower your cholesterol,
keeps your large intestine
healthy, helps you feel full longer
and helps control blood sugar
levels.
Obesity and Children
Proteins
Proteins and Uses:
• Protein builds, maintains, and
replaces the tissues in your
body.
• Your muscles, your organs, and
your immune system are made
up mostly of protein.
• Best sources are beef, poultry,
fish, eggs, dairy products,
nuts, seeds, and legumes like
black beans and lentils.
Breaking down of proteins
• When you eat foods that
contain protein, the digestive
juices in your stomach and
intestine go to work.
• They break down the protein
in food into basic units, called
amino acids .
• The amino acids then can be
reused to make the proteins
your body needs to maintain
muscles, bones, blood, and
body organs.
Amino acids
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There are 22 amino acids, your
body can make 13 of them.
Your body can't make the other 9
amino acids, but you can get them
by eating protein-rich foods.
They are called essential amino
acids because it's essential that you
get them from the foods you eat.
Protein from animal sources, such
as meat and milk, is called
complete, because it contains all
nine of the essential amino acids.
Most vegetable protein is
considered incomplete because it
lacks one or more of the essential
amino acids.
How much is enough??
• You can figure out how much
protein you need if you know
how much you weigh.
• Each day, kids need to eat about
0.5 grams of protein for every
pound (0.5 kilograms) they weigh.
That's a gram for every 2 pounds
(1 kilogram) you weigh.
• To figure out your protein needs,
multiply your weight in pounds
times 0.5 or you can just take
your weight and divide by 2.
• For instance, a 70-pound kid
should have about 35 grams of
protein every day.
Protein Deficiency diseases
Kwashiorkor
Marasmus