Bne 6

Basic Nutrition for Everyday Series:
Lesson 6
GOOD OR BAD?
Information provided to you by: JFHQ Occupational Health Office

 What are Carbohydrates?
 “Good” v. “Bad” Carbs
 What are the types of Carbohydrates?
 Dietary Fiber: How Much You Need.
 Tips for Adding More Fiber
 Tips for Avoiding Added Sugar
 How Many Carbohydrates, Do I Need
Daily?
 Definition:  Carbohydrates can be found in
a biological compound the following:
containing carbon,  Fruits
hydrogen, and oxygen that  Vegetables
is an important source of  Breads, cereals, and other
food and energy grains
 Milk & milk products
 Your body uses  Foods containing added sugar
carbohydrates to make
glucose which is fuel that
gives your body energy.
 Glucose can be used

immediately or stored.
 Healthier foods high in

carbohydrates are ones
higher in dietary fiber
without added sugar.
 “Good” Carbohydrates
have more fiber and  “Bad” Carbohydrates are
complex carbohydrates. referring to foods with
 Guidelines recommend refined carbohydrates.
choosing fiber-rich  Refined Carbohydrates are
carbohydrate choices. items that are made from
 Fiber-rich foods include: white flour or added sugar.
fruits, vegetables, & whole  Examples: white bread,
grain breads & pastas. cakes, & cookies
 Complex Carbohydrates:
 Starch & dietary fiber
 Starch is in certain vegetables like potatoes, dry beans, cereals,
and corn.
 Fiber is in vegetables, fruits, & whole grain foods.
 There are two different types of fiber -- soluble and insoluble.
Both are important for health, digestion, and preventing
diseases.
 Simple Carbohydrates:
 Can be found naturally or as added sugars
 Added sugars have fewer nutrients than foods with naturally-
occurring sugars
 Examples of ingredients as added sugar: brown sugar, corn
sweetener, corn syrup, dextrose, fructose, fruit juice
concentrates, glucose, high fructose corn syrup, honey.
 It is recommended that you get 14 grams of dietary
fiber for every 1,000 calories that you consume each
day.
 If you need 2,000 calories each day, you should try to
consume 28 grams of dietary fiber.
 To find out how many calories you need each day
visit mypyramid.gov and enter your age, sex, height,
weight, and activity level in the My Pyramid Plan
Tool.
 Choose whole fruits  Make a meal around
 Try to eat two dried beans or peas
vegetables with instead of meat.
your evening meal.  Start your day with
 Keep a bowl of a whole grain
veggies already breakfast cereal.
washed.
 Choose whole grain
foods more often.
 Choose water instead of sugar-sweetened
sodas.
 Choose 4 fluid oz of 100% fruit juice
rather than a fruit drink.
 Have a piece of fruit for dessert and skip
desserts with added sugar.
 Choose breakfast cereals that contain no
or less added sugar.
 High-Fructose corn syrup  There is insufficient
is a popular ingredient in evidence to say that high-
sodas and flavored drinks. fructose corn syrup is less
 High-Fructose corn syrup healthy than other types
is chemically similar to of added sweeteners.
table sugar.  American Heart
 Research has shown that Association recommends
large amounts of any type that women should
of added sugar is linked to consume no more than
health problems as weight 100 calories a day from
gain, dental cavities, poor added sugar from any
nutrition, and increased source, and men should
triglyceride levels. consume no more than
150 calories a day from
added sugar.
 Coca Cola 12 oz (355
ml) Can Sugars, total:
39g Calories, total: 140
Calories from sugar: 140
 20 oz (590 ml) Bottle

Sugars, total: 65g
Calories, total: 240
 1 Liter (34 oz) Bottle

Sugars, total: 108g
Calories, total: 400
 1 pound of sugar equals approximately 3500
calories.
 If you drink 2, 12 oz cans of regular soda a day that

is about 280 calories.
 280 calories x 7 days a week = 1960 calories/week
 Two weeks = 3920 calories
 You could lose over a pound in 2 weeks just by

cutting out your consumption of regular soda!
 Follow a meal plan that gives you 45%-65% of
the calories you consume as carbohydrates.
 My Pyramid.gov or DASH
 A diet plan that is based on no carbohydrates
is not the healthy approach to weight loss.
 Choose more complex carbohydrates and
avoid food items with added sugar.
 Now that you’ve started….
 Don’t Stop!
 Make physical activity a lifetime

habit
 If you stop exercising you’ll

rapidly lose the beneficial
effects.
 Maintaining good cardiovascular

fitness is an ongoing process.
 4 egg whites, slightly beaten
 16 ounce can pumpkin (or the meat from 1-lb pumpkin)
 1/2 cup brown sugar
 2 Tbsp molasses
 1/2 tsp salt
 1/2 tsp cinnamon
 1/2 tsp pumpkin pie spice
 12 oz can evaporated skim (fat free) milk
 9" unbaked pie shell
Directions:
Preheat oven to 425 F. Combine ingredients in above order. Mix well. Pour
into pie shell (or into an au gratin dish for a fat-free dessert). Bake for 15
minutes at 425F. Then reduce temperature to 350F, and bake for 45 more
minutes. Makes 8 serving. Each piece of pumpkin pie has 240 Cal, 7 g fat, 3 g
saturated fat, and 7 mg cholesterol. Without the crust, each piece would have
130 Cal, 0 fat, 0 saturated fat, and 2 mg cholesterol. For a low sugar version,
use Splenda™ instead of brown sugar, and increase molasses to 3
tablespoons.
 Centers for Disease Control and Prevention
 www.cdc.gov/nutrition
 My Pyramid
 www.mypyramid.gov
 DASH
 www.dashdiet.org
 Mayo Clinic
 www.mayoclinic.com/health/high-fructose-corn-syrup

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Bne 6

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Basic Nutrition for Everyday Series:

Information provided to you by: JFHQ Occupational Health Office

 Glucose can be used

 Healthier foods high in

 20 oz (590 ml) Bottle

 1 Liter (34 oz) Bottle

 If you drink 2, 12 oz cans of regular soda a day that

 280 calories x 7 days a week = 1960 calories/week

 Two weeks = 3920 calories

 You could lose over a pound in 2 weeks just by

 Make physical activity a lifetime

 If you stop exercising you’ll

 Maintaining good cardiovascular

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