More Nutritious Carbs
What is an example of a healthy carbohydrate?
- Fruits - Vegetables - Beans - Nuts - Seeds - Whole grain bread - Whole-grain cereal - Whole grain pasta - Some dairy products
Cake, cookies, candy, soda, fruit juices
If you have an intense sugar craving, list something you can do to overcome it.
-Eat a piece of fruit!
-Drink a glass of water.
-Distract yourself with an activity.
-Eat a piece of somthing sweet (small piece of chocolate, small bowl of ice cream). Moderation!
Simple carbohydrates travel directly into your blood and can be used almost immediately for energy. True or False?
True
What are complex carbs high in?
Complex Carbohydrates are high in fiber, vitamins, minerals
What are nutritious carbohydrates rich in?
Vitamins, minerals, and nutrients
True or false, dissacharides are simple carbohydrates
True!
How many servings of fruits and vegetables should you have in a day?
You should have 5-6 servings of fruits and vegetables a day.
Do simple carbohydrates take a long time to digest or a short amount of time?
They digests very fast!
Foods that have a lot of fiber help with what in the body?
Your digestion
What do more nutritious carbohydrates give you a sense of (in your stomach)?
Gives you a sense of feeling fuller longer (satiety!)
What are less nutritious carbohydrates low in and what do they cause (in the short-term)?
-They are low in fiber, vitamins, minerals. They cause a fast rise in blood sugar levels after they have been eaten.
Name two ways you can make better choices to eat the right carbohydrates?
-If you eat white bread, switch over to whole grain wheat. When buying the bread make sure the label reads “ whole wheat ” as the first ingredient. -For snacks, eat whole wheat crackers. Stir fresh fruit into yogurt -Eat at least 5 servings of fruits and vegetables every day -Choose whole-grain pasta over the regular kinds -Choose bran or whole-grain cereal
How do refined, simple carbohydrates taste?
They taste sweet!
What food group should you eat before engaging in exercise? Give 1 example of that food.
Carbohydrates
-Pasta, rice w/ chicken, toast, oatmeal
What are good sources of soluble fiber?
* Oat bran * Oatmeal * Beans and legumes * Peas * Carrots * Sweet potatoes * Rice bran * Barley * Citrus fruits * Strawberries * Bananas
What happens when you eat a high sugar food (candy, soda) in large amounts?
When these carbohydrates are eaten in high amounts, you will notice a shot of energy, which is followed by a tired feeling, then a feeling of hunger.
How many carbohydrates should a person consume in a day?
Dietitians say at least 45%-65% percent of the calories you eat every day should come from carbohydrates.
What are two forms of simple carbohydrates (molecules)? (Found in fruit and milk)
-Naturally occurring sugars that include lactose (sugar in milk) and fructose (sugar in fruit and honey) -Added sugar which includes sucrose, otherwise known as table sugar.
You are feeling constipated. List 3 things you can do to help with constipation:
1. Fiber
2. Water
3. Exercise
What are good sources of insoluble fiber?
* Whole-wheat breads * Wheat cereal * Wheat bran * brown rice * Barley * Cabbage * Beets * Brussels sprouts * brocolli * Cauliflower * Fruits and vegetables with skin
People who eat alot of refined carbohydrates and added sugar are at risk for what?
They are at high risk for diabetes, heart diseases, obesity.
How do you calculate how much carbohydrates your body needs in a day?
To find out how many carbohydrates you need in a day: 1.Find out how many calories you need in a day. 2. Then find 45%-65% of that. 3. There are 4 calories in a gram of carbohydrates so then divided your number by 4. The answer you get will be how many grams of carbs you need in a day.
What happens during the digestion of carbohydrates?
During digestion, sugar and starches are broken down and absorbed into the blood stream as glucose, to be used by your body’s cells for energy.
Complex carbs raises your blood ______ levels more slowly. Fill in the blank!
glucose or sugar