The Big Three - Your Primer to Balanced Eating
What are the “Big Three”? These are the macronutrients (carbohydrate, protein and fat), which are the three major contributors to our diet. These nutrients are essential for normal growth, development and health maintenance. Getting the right balance of these nutrients over the long term improves overall health, aids in weight maintenance and improves energy levels. No matter which eating style you follow (omnivore, vegetarian, vegan, gluten free) you can’t talk about good nutrition without getting to know the “Big Three” a little better. Let us introduce you!
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Carbohydrates: The First Macronutrient of the Big Three.
Carbohydrates are the primary fuel source for the brain and muscles and are found in fruits, vegetables, grains, beans, yogurt, milk, and sugary foods. They’re metabolized more quickly than protein & fat.
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Any type of food can lead to weight gain when you eat too much.
Easily digestible carbohydrates, often known as ‘white foods’ and processed foods, can more easily lead to weight gain as they’re stored as fat when eaten in excess. Just focusing on this category of carbohydrates negatesall of the benefits of the other types!
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Types of carbohydrates The two main categories of carbohydrates are simple and complex.
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Simple carbohydrates
This type of carbohydrate is broken down quickly and leads to a sharp rise in blood glucose. It includes sucrose, which is table sugar, fructose, or fruit sugar, and lactose, which is milk sugar.
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Complex carbohydrates
This type of carbohydrate is digested at a more moderate rate and impacts blood sugar less than simple carbohydrates. Complex carbs include fiber, which is found in fruits, vegetables, whole grains and beans. It adds bulk to our meals, has been proven to lower cholesterol and helps to regulate blood glucose levels.
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Starches
Starches are complex carbohydrates that consist of sugar molecules bonded together and are found naturally in grains, some vegetables (such as white and sweet potatoes), as well as dried beans and peas.
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Fruit
Fruit contains fructose, a simple carbohydrate, and also delivers fiber, vitamins, minerals, antioxidants and phytochemicals. The fiber found in whole fruit blunts the effect that this type of simple carbohydrate has on blood glucose.
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Vegetables
There are 2 types of vegetables: starchy and nonstarchy. Starchy vegetables (potatoes, peas and corn) include more carbohydrate, so they have a greater effect on blood glucose.
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Whole grains defined
BRAN
The fiber-rich outer layer that protects the seed and contains B vitamins and trace minerals.
ENDOSPERM
The middle layer that contains carbohydrates and proteins.
GERM
The small nutrient rich core that contains antioxidants, vitamin E, B vitamins and healthy fats.
Whole grains are unrefined, or unprocessed. All cereal grains (wheat, corn, rice, and oats) start out as intact whole grain kernels with three distinct layers: An outer shell called the bran which contains fiber and B vitamins余 the inner starchy layer called the endosperm, which serves as food for the plant as it grows, it contains carbohydrate and some protein余 the inner nutrient dense layer of the kernel is called the germ, which is rich in vitamin E, trace minerals and essential fatty acids. Ever heard of wheat germ? This is what it is. When grains are processed and refined they are stripped of the bran and germ layers, leaving the starchy endosperm, which provides energy and some protein. This then becomes white wheat, white rice, etc. When you choose to eat more whole grains you are getting more nutrients including fiber, vitamin E and B vitamins. 10
Examples of whole grains
Some examples of whole grains include: whole wheat pasta, wild rice, whole grain bread, barley, bulgur and popcorn.
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Difference between whole grain, made with whole grain and multigrain explained.
There is a difference between the terms ‘whole grain’, ‘contains whole grains’ and ‘multigrain’. 100% whole grain contains intact or cracked whole grain kernels. ‘Made with whole grains’ means that the product contains some intact whole grains but also contains some amount of refined grain. ‘Multigrain’ means simply that the product contains more than one grain (refined or unrefined).
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The most complex of all carbohydrates: Fiber
Fiber is a carbohydrate but is not processed in the same way that other carbohydrates are and does not provide the same amount of energy. Foods high in fiber include vegetables, whole grains, fruits, and beans. The fiber in these foods keeps you fuller longer by adding bulk to your diet and slowing down the emptying time of your stomach. This action is one of the reasons that fiber rich foods help manage blood sugar levels and prevent weight gain.
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Fiber Types
There are two types of fiber. The indigestible form known as insoluble fiber, found in whole grain foods, bran, nuts, seeds, and the skin of vegetables and fruits, helps move material through the digestive tract and adds bulk to stool. The other type of fiber is known as soluble fiber. This type of fiber dissolves in and absorbs water to form a gel like substance (think of oats cooked into oatmeal). It binds cholesterol eaten at meals and slows down the emptying time of the stomach which helps prevent spikes in blood sugar and increases satiety. Common sources of soluble fiber include oats, legumes (beans, peas, and soybeans), apples, bananas, berries, and barley. In general Americans eat too little of these fiber rich foods. Recommendations are 25 grams per day for women and 38 grams per day for men or roughly 14 grams per 1000 calories of food consumed. 14
How much carbohydrate is enough?
Filling roughly ⅓ - ½ of your plate with vegetables and fruit and another ¼ - ⅓ of your plate with a grain or other starch at most meals will give you the right balance of carbohydrates.
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Individual needs
Athletes and those who are very active, still growing or have higher energy needs due to their physical size will need a more precise calculation of carbohydrate and other nutrient needs and should seek advice from a Registered Dietitian or Physician. Consuming starchier carbohydrates during the day when activity levels are higher and the need for quick energy is greater is the best strategy for weight management.
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Wrap-up
Take home message: Carbohydrates are the macronutrient that the body prefers as a primary fuel source. Don’t avoid them but choose wisely. We have two other macronutrients to get to know, but before we do use the self-assessment tool that goes along with this tutorial and see what you have learned.
Now it’s time to see what you’ve learned. Please click here www.surveymonkey.com/s/NTXNLTB to answer a few questions and let us know what you thought of this presentation. Thank you
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