## Carbohydrates

CHO are found in grains, fruits, and vegetables and are the main source of energy in a healthy diet. CHO provide energy to the body in the form of glucose (stored as glycogen), act as building blocks for chemicals made by the body, and are used to repair tissue damage. Unfortunately, many people think CHO are unhealthy and lead to weight gain. That notion came about because many people add high-fat toppings and sauces to their starchy foods.

The two types of CHO are:

♦ Simple CHO - have one or two sugar molecules hooked together. Examples include: glucose, table sugar, sugars in fruits, honey, sugar in milk (lactose), maple syrup, and molasses. Simple sugars are added to some processed foods and provide extra kcals.

♦ Complex CHO - have three or more simple sugars hooked together and are digested into simple sugars by the body. Examples include: whole grains, fruits, vegetables, and legumes (peas, beans). Both starch (digestible) and dietary fiber (indigestible) are forms of complex CHO. Although, dietary fiber does not provide any kcals, for health reasons it is recommended that adults eat 20-35 grams of fiber a day. This is achieved by eating more fruits, vegetables, and whole grains (see page 17 and Appendix A).

Energy From CHO

I ^ 1 gram of CHO supplies 4 kcal I Y CHO should supply 55-60% of of your total daily kcals.

e.g., in a 2,000 kcal diet at least 2,000 x 55 t 100 = 1,100 kcals should be from CHO. To convert kcals of CHO into grams of CHO, divide the number of kcals by 4; i.e., 1,100 kcals t 4 kcals per gram = 275 grams of CHO.

Worksheet 2-1. Calculate Your CHO Requirements x 0.55 =

Your EER (from Worksheet 1-2)

kcal from CHO per day kcal from CHO per day. _grams CHO per day.

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