13 July 2009

Carbohydrates, proteins, and fats: Reading a food label (Part 2 of 2)

This video discusses the various components of a diet, the amont of carbohydrate, protein and fat appropriate for a particular individual, and how to gather that ...

what about foods that don't come with a

nutrition label because nutrition information is not always available to us especially when we are buying fresh foods or eating out it is important to know which foods contain a specific amount of carbohydrates and how much is a normal serving so which foods are high and high in carbohydrates first we have foods that are made from grains such as breads rice cereals and pasta approximately one slice of bread from a regular store-bought low equals one carbohydrate serving regardless of the type of bread unless it is a sweet bed such as banana bread or a cinnamon bread rolls buns and bagels are often two servings of carbohydrates 1/3 cup of cooked rice or 1/2 cup of cooked pasta also counts as a serving of carbohydrate fruits are naturally sweet and also count as a carbohydrate for fruits such as a medium-sized apple peach pear or orange each of these count as one serving of carbohydrate bananas contain more carbohydrates so one half of a medium sized banana is a serving of carbohydrate as for other fruits 15 grapes one cup of cantaloupe or honeydew melon one in 1/4 cup of watermelon one cup of raspberries and 3/4 cups of

blueberries or blackberries ounces one carbohydrate serving for most fruit juices such as orange or Apple one half cup of juice counts as a carbohydrate serving but for prune or grape juice just 1/3 cup is a serving that means if you drink a full 8 ounce glass of these juices or one cup you will consume 3 of your daily carbohydrate servings most dairy products also contain carbohydrate eight ounces or one cup of milk or yogurt counts as one carbohydrate serving it is healthier to eat or drink low-fat or fat-free dairy products such as our skim milk it is also important to note that some vegetables are high in carbohydrate including corn peas and plantains winter squash such as a corn squash or pumpkin potatoes sweet potatoes and kidney shaped beans such as pinto beans lima beans great northern beans and kidney beans 1/2 cup of corn or peas and one-third of a plantain count as a carbohydrate serving 1/3 of a cup of kidney shaped beings also count as a carbohydrate serve one small three ounce potato such as a red potato is a carbohydrate serving

that means a large baked potato can be as much as three or four servings of carbohydrate all by itself the potato shown is almost nine ounces which would be equivalent to three servings of carbohydrate some vegetables are a good choice in general when trying to balance out a meal with other foods that are higher in carbohydrates three cups of salad which include many different vegetables count as a carbohydrate serving so this is a good way to feel satisfied from a controlled carbohydrate meal some good solid choices are lettuce spinach carrots peppers cucumbers celery tomato and radishes if you feel like you're not getting enough food because you're limiting your serving size of a higher carbohydrate food these vegetables are a great way to fill yourself up the bag of salad shown contains six cups which would be equal to two servings the carbohydrates now let's move on to proteins and fats protein should make up about 10 to 35 percent of your total daily calories the appropriate amount for you depends on your individual characteristics and activity it is especially important to contact your health care provider about

your protein intake if you have any kind of kidney disease protein sources include meats such as chicken beef pork and fish as well as eggs according to this chart for a 2,000 calorie diet 6 daily protein servings are recommended one protein serving is one ounce of meat or one egg for reference a pack of playing cards is about the size of three ounces of meat which would be three servings of protein it is important to choose mostly lean meats if you are eating chicken eat white meat such as chicken breast instead of dark meat such as the drumstick because white meat has a lower fat content it is also important to remove the skin because it has a high fat content also for beef it is best to choose leaner cuts such as sirloin or flank steak also for ground beef ground round tends to be leaner the package should tell you the fat content by percent those that are 90% lean or higher are healthiest the ground beef shown is 96% lean other meat choices such as pork chops processed meats such as sausages bacon ribs and fatty cuts of beef should be eaten on a very limited basis due to their high fat content regardless of the type of meat you

choose all visible fat should be trimmed off before cooking also how we cook our meat is important since breading using batter or frying and butter or oil can add both carbohydrates and fat the best way to cook meat is to grill broil bake or boil it remember gravies and sauces add additional calories and fat now we will move on to fats it is important to consume fats in moderation one gram of fat equals nine calories which is over twice that found in carbohydrates and protein for a food to be considered healthy in terms of its fat content no more than one-third of its total calories should come from fat we can calculate this together to give you an idea how to determine this there are 1.5 grams of fat and 110 calories in a serving of our cereal to calculate percent of fat take the grams of fat in the serving of the food as found on the label and multiply it by nine to get the total calories from fat so for this cereal we take 1.5 grams and multiply it by nine and we see that 13.5 of the 110 calories in one cup of this cereal comes from fat now we take the 13.5 and multiply it by 3 which is 40 point 5 we

will then compare this number to our total number of calories in the food we want this to be less than the total number of calories in order to be considered healthy in terms of fat content since 40.5 is less than the 110 calories in a serving of cereal we know that our cereal has a healthy fat content just because of food has a high fat content doesn't mean you can't ever eat it it just means you want to limit how often you choose to splurge on that food and also limit how much of it you eat at one sitting on a day when you eat a high fat food you should try to balance it with foods that are lower in fact looking at our chart if we are eating 2,000 calories we should consume no more than six servings of fat per day one serving of fat is equivalent to a teaspoon of oil or butter some other examples of a serving of fat would be two teaspoons of peanut butter 1 tablespoon of cream or 1/8 of a nog of avocado for reference one teaspoon is about the size of the tip of the thumb there and there are 3 teaspoons in a tablespoon to reiterate it is important to contact a health care

provider to find what specific diet plan is best for you it is also important to focus on a well-balanced diet and to make small changes that you can stick with carbohydrates and fats are not bad for you in fact they are very important to your health but they need to be eaten in a controlled amount two good resources to obtain Nutrition Facts and other helpful tools rww my pyramid gov and WW calorie king calm these are especially helpful if you don't have a food label for reference or are eating out at a restaurant this concludes this presentation if you have questions or require further information please contact your health care provider