KHP 240 Exam 2: Macronutrients & Carbohydrates

• Exam 2 for KHP 240 covers chapters 5, 6, 7, and carb and protein packets
• Focuses mostly on macronutrients

Snacks

• Snacking is important and may need redefining as meals
• Mini meals include hummus, pita, baby carrots, whole grain english muffin with peanut butter, latte, and instant oatmeal with nuts
• Snacks include dry cereal, yogurt, popcorn, muffins, crackers,instant oatmeal and granola bars
• Snack attacks means to eat before getting too hungry
• Examples of snack attacks are pre-dinner, pre-menstrual, and chocolate snack attacks
• Premenstrual snack attacks can result in 100-500 more calories during the menstrual cycle

Carbohydrates

• All carbohydrates in the body turn to glucose
• Simple carbs include glucose, fructose, and galactose and are monosaccharides
• Sucrose, lactose, and maltose are disaccharides
• Sucrose breaks down into glucose and fructose
• Lactose breaks down into galactose and glucose
• Maltose breaks down into glucose and glucose
• Simple carb examples are fruits, milk, pop, candy,baked goods, white bread, white rice, and honey
• Fruits and milk are naturally occurring sugars
• Pop and candy are added or refined sugars
• White bread and white rice are refined grains
• Complex carbs include starch and glycogen
• Examples of complex carbs are oats, brown rice, corn, beans, whole wheat bread/pasta, and potatoes
• Refined carbs are highly processed, in sugary soft drinks and provide energy, but no nutrients
• Unrefined carbs are found in fruits, veggies, and whole grains, and provide energy and nutrients
• High glycemic index (GI) results in high blood glucose
• Low glycemic index (GI) results in low blood glucose
• Hitting the wall is due to low glycogen stores which is 40,000-100,000 calories of stored fat
• Walking burns fat
• Hard exercise is fueled from glycogen stores
• 20-30% of diet should come from fat
• Bonking can occur when the brain is not getting enough glucose supply