EXAMPLE PAGE - GUIDE - BTU - Flipbook - Página 89
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Complex
carbohydrates
(starches and
fiber)
Protein
Vitamin A
Vitamin C
Calcium
•
omplex carbohydrates release sugars steadily into the blood stream for a constant
C
source of energy. Consuming adequate amounts of complex carbohydrates promotes
a long-lasting feeling of fullness and satisfaction.
•
Starch is a complex carbohydrate that is not shown on the nutrition facts table. It is
found naturally in plants; for example, from grains (wheat or rice), root crops (yams
and potatoes), and in legumes (peas and beans). In contrast to the digestion of simple
sugars, the body will gradually break down starch and the release of glucose in to
the blood for energy is slower.
•
Dietary fiber is a component of plant foods that human enzymes are unable to digest.
Fiber stablizies blood sugar, aids in regular bowel movements and promotes normal
cholesterol levels.
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Common breakfast foods that contain fiber include:
- Oatmeal;
- Whole wheat bread, bagels, english muffins;
- Fruit and vegetables;
- Whole grain cereal .
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Starches and fiber are essential to breakfast. Starches provide a supply of physical
and mental fuel to facilitate learning. Fiber slows absorption and helps you feel full for
longer. Fiber also results in smaller spikes in blood sugar after eating a carbohydrate
meal.
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Protein is found in many foods such as beans, legumes, nuts and seeds,
milk products, eggs, fish, poultry and meat.
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Protein is a vital substance in all cells. It promotes optimal growth and
development, and it is used to help build and repair tissues.
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The role of vitamin A is to maintain healthy skin and eyes.
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Common food sources are yellow and orange fruits and vegetable
(e.g. carrots, squash), and dark leafy greens.
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Vitamin C helps to build and maintain connective tissues, heal wounds,
and fight infections.
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Common food sources include citrus fruits, strawberries and bell peppers.
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Calcium helps to build healthy bones and teeth.
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ommon food sources are milk, calcium fortified beverages, yogurt, cheese,
C
almonds, sesame seeds, whole grain bread, some leafy greens and broccoli.
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