What are Carbs?. Nutrients required by the body. What do we want to know?. What are they? Why do we need them? Are there different types? What are the best type to eat? What does GI stand for?. Carbohydrates. Formed from the word carbo (meaning carbon) and hydrate (meaning water)
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Nutrients required by the body.
But most importantly:
Provide the Body with ENERGY
They are one of the macronutrients needed by the body in order to function properly.
Eg. glucose, fructose, galactose
Some fruits (grapes)
Eg. Sucrose, Maltose, Lactose
Eg. starch, dextrin, pectin, cellulose, glycogen
Fruits and vegetables
So, 8700 x 60 % = 5220 kilojoules
1 gram of carbohydrates = 16 kilojoules
So, the RDI (Recommended Daily Intake) is approximately 310g of carbohydrates per day
To help get the right amount of carbohydrates in your diet, try to include 2 serves at each meal.
An example of a serve is:
2 slices of bread
1 cup cooked rice
1 1/3 cups cereal
1 medium piece of fruit
1 tub of low fat yoghurt
250ml glass low fat milk
Remember, a balanced diet is a healthy diet!!!
Let’s have a look at a few
common foods and the
We could use Food Composition tables to analyse our diets.
Called the GLYCAEMIC INDEX
High GI foods are digested and absorbed quickly
Low GI foods are digested and absorbed slowly
Low GI Foods
High GI Foods
Eg. athletes, sports people
As if the humble Carbohydrate didn’t already have a big enough job!!!!
It also provides our diet with fibre – a carbohydrate that only comes from plant based foods (fruits, vegetables and grains)
Fibre in food is tough and stringy and our bodies won’t break it down completely so it helps to ‘regulate’ us
RDI of Fibre is 25 – 30g
Best Fibre options:
Wholemeal or Grain Breads, Bran, Fruit
and Vegetables, nuts, seeds, popcorn