Unit 4
Carbohydrates
Name:______________
CARBOHYDRATES
1.
2.
3.
4.
5.
6.
We get most of our carbohydrates from the __________________ group.
________________ and ____________________ are also a good source of carbohydrates.
Almost all of our carbohydrates come from ____________________ food sources.
The main function of carbohydrates is to ___________ _________. They provide _____ calories per gram.
If we eat more carbs than our bodies need for energy, they get stored as ____________.
The three types of carbohydrates are:
a. ____________________________
b. ____________________________
c. ____________________________
7. Sugars are ______________. Starches are __________________.
8. Complex Starches will ______________________ into Simple Sugars.
Draw a Picture of the Following and CIRCLE the Better Energy Source:
SIMPLE SUGAR
COMPLEX STARCH
9. List the different types of sugars and their food sources:
SUGAR
A.
B.
C.
D.
E.
OTHER NAME
“Blood Sugar”
“Table Sugar”
“Fruit Sugar”
“Malt Sugar”
“Milk Sugar”
FOOD SOURCES
Fruit, Vegetables, Grains
Table Sugar, Sugar Cane
Fruit
Grains
Milk
FIBER
1.
2.
3.
4.
The average American does not get enough __________________ in their diets.
The National Cancer Institute recommends that the average person gets _____________ of fiber every day.
Two other common names for fiber are: ________________ or __________________
Fiber is important because it attracts _____________ to the _________________ and helps move food
through our systems faster. You have to have water along with fiber or it is not as effective.
5. Benefits of fiber include a lowered risk of ____________________, hemorrhoids and colon or rectal cancer.
6. List the two types of fiber and the main functions they perform:
Type of Fiber
A.
B.
*Will NOT digest or dissolve
Function
Show to lower total blood cholesterol
Helps move food through the body
7. __________________ is insoluble, or ________________________.
8. Fiber only comes from _________________ food sources. You CANNOT get fiber from animal food sources.
9. Foods that are high in fiber include:
A. ______________
a. ____________________________________
Provides:
Starch
b. ___whole grains___
Protein
c. ___legumes/beans___
d. ___Bran___
10. Ways to increase fiber in the diet include:
B. _______________
Provides:
a. ___________________________________
Unsaturated Fatty Acids
b. ___Use whole wheat flour___
“B” Vitamins
c. ___Eat the skins___
Vitamin E
11. Label the wheat kernel to the RIGHT:
Iron
12. The MOST beneficial part of the wheat kernel is:
Zinc
Other Trace Minerals
______________________
13. The LEAST beneficial part of the wheat kernel is:
______________________
14. When a product claims that is it “Whole Wheat” or
C. _________
“Whole Grain”, it must use the ______________ wheat
Provides:
kernel, or all three parts.
Fiber
15. Other products, like white bread and rice, usually only
Vitamins
use the _______________, which is the _____________
Minerals
beneficial part of the wheat kernel.
16. ___________________: some of the nutrients that were lost in
processing are added back into the product
17. ___________________: 10% more of the Daily Value for the nutrient is being added
Yeast Breads
1. What is the purpose of each ingredient in yeast breads?
Ingredient
Function
Body/Structure
Produces CO2, provides leavening to make light, airy and porous
Controls yeast and adds flavor
Provides tenderness
Dissolves and activates yeast
Food for yeast
Provides color, texture and nutrients
2. What is proofing?
The period of time when the bread is _______________ and ____________ is being produced.
3. What happens if the liquid you add to the yeast is too hot?
4. What happens if the liquid you add to the yeast is too cold?
5. What affect does salt have on yeast?
6. What is the effect of mixing baking soda with an acid?
7. What are some common acids added to foods to help produce leavening? (List at least 3)
RICE & PASTA
1. List the types of rice below:
Type
A.
B.
C.
D.
*Has the most fiber!
E.
F.
Description
Shorter than long grain rice. When cooked, it is moist and tender.
4-5 times longer than the width. After cooked, it will be light and fluffy.
Short, plump and almost round. Cooked grains are soft and cling together.
Chewy texture and “nut-like” flavor. Rich in vitamins, minerals and fiber.
Long, dark and streaky color. Distinct flavor.
It has been completely cooked and then dehydrated. The process reduces
time required for cooking.
2. To cook rice:
A. Use about 2 cups of water for every cup of rice.
B. Bring water to a boil.
C. Add rice and ______________________________.
D. Bring water back up to a boil.
E. Reduce heat so rice will simmer.
F. Check for doneness. The rice should be tender but firm, and there should be no water left.
G. If some water remains, continue cooking, but remove the lid.
3. RICE YIELD:
_______________ uncooked rice will make _______________cooked rice (1:3 ratio)
4. To cook pasta:
A. Use about 1 quart of water for every 4 ounces of dry pasta.
B. Bring water to a boil.
C. Add pasta slowly to boiling water so boiling does not stop.
D. _______________________________________.
E. Stir pasta frequently while it’s cooking.
F. Cook pasta to al dente stage (pasta remains firm to the bite).
G. Drain pasta in a colander.
H. To keep pasta warm, set the colander over a pan of hot water and cover the colander.
5. PASTA YIELD:
____________________ uncooked pasta will make ___________________ cooked pasta (1:2 ratio)
Muffin Method of Mixing
1.
2.
3.
4.
Combine all dry ingredients together into a bowl.
In a separate bowl, blend all of the liquid ingredients, (including fat.)
Make a well in your dry ingredient bowl and pour the liquid in the well.
Stir until dry ingredients are moistened.
The Perfect Muffin:
1.
2.
3.
Drawings:
The Under-Mixed Muffin:
1.
2.
3.
The Over-Mixed Muffin:
1.
2.
3.
Biscuit Method of Mixing
1.
2.
3.
4.
5.
6.
Combine all dry ingredients.
Cut-In the fat until there are crumbs.
Add the liquid and stir until a dough forms.
Knead the dough so gluten will form.
Cut into biscuits with biscuit cutter.
Place on a greased cookie sheet.
What does a perfect biscuit look like?
1.
2.
3.
Drawing:
Two of the most important steps in making biscuits are:
1.
2.
Assignment #1 Check Your Habit Personal Analysis
What was your Check your Habit score ________ and commit to one action to improving your score.

I will
Assignment #2: CATEGORIZE the following foods as food with NATURAL SUGARS, ADDED SUGARS, OR BOTH.
*Milk
*Chex
*Orange Juice
*Apple
*Cookies *Banana Cream Pie *Pudding *Orange
*Froot Loops
*Yogurt
Natural Sugar
*Apple Pie
*Oatmeal
*Chocolate Milk
Added Sugar
*Sucker
*Root Beer
Natural & Added Sugar
Assignment #3: Following is a list of SUGARS FOUND IN FOOD. Using 2 cereal labels and 3 other food labels, read the ingredient lists and
write down all the sugars on the label. Answer the questions at the end.
List of sugars found in foods
Brown sugar
Invert sugar
Fruit juice concentrates
Sucrose
Corn sweetener
Lactose
Glucose
Sugar
Corn syrup
Maltose
High-fructose corn syrup
Syrup
Dextrose
Malt syrup
Honey
Fructose
Molasses
Raw sugar
Food
List of Sugars on Label
Total # of Sugars
Cereal:
Cereal:
Food #1:
Food #2:
Food #3:
Which food had the most sugars? _____________________________________________
Which food surprised you at how much sugar it had? _______________________________
Is it easier to see how people can eat 125 lbs. of sugar a year? Explain how: ___________________________________________
What are 2 ways you can cut down on sugar in your diet? _________________________________________________________
___________________________________________________________________________________________________
Assignment #4 Your Carbohydrate Food Record
Directions: Looking at your total food record, list 10 of the most common carbohydrates you ate. Classify these carbohydrates as being Simple or
Complex.
BREADS, CEREALS, RICE, and PASTA
STARCHY VEGETABLES (corn, potato, squash)
FRUITS
S
S
S
S
S
C
C
C
C
C
S
C
S
S
S
S
S
MILK and YOGURT
C
C
C
C
C
S
S
S
S
C
C
C
C
S
S
S
S
C
C
C
C
S
S
S
S
C
C
C
C
Candy, Cake, Cookie, Treats
S
S
S
S
C
C
C
C
S
S
S
S
C
C
C
C
S
S
S
S
C
C
C
C
LEGUMES
OTHER VEGETABLES
REGULAR SOFT DRINKS
What do you notice about your carbohydrate intake? How did it compare to the RDA of 60% of your diet (250-300 grams)?
Calculate your Simple vs. Complex carbohydrate intake and explain your conclusion:
Where did you eat most of your carbohydrate calories? Do you need to decrease your sugars and increase you complex? Explain:
Commit to changing one dietary habit in this area._______________________________________________________________
Assignment #5 Your Fiber Day
Breakfast
Lunch
Dinner
Snack
Total Fiber:
Total Fiber:
Total Fiber:
Total Fiber:
1.
What is your total fiber intake for all planned three meals? _____________________________
2.
Does this meet your daily fiber recommendation?
3.
What 3 foods can you actually commit to eating more of so that your diet has more fiber?
Yes
No
Assignment #6 How Much is Too Much
Remember: Pasta doubles in size and Rice triples in size.
1 serving cooked Pasta and Rice = ½ cup / 1 oz
1.
Stephanie’s pasta salad recipe calls for 4 cups of cooked rotini. She places 4 cups of uncooked rotini in boiling water.
How much pasta will she end up with? ________________________ What will she have to do with the recipe in
order to use up all of the pasta?
__________________________________________________________________________________ How many cups
of raw pasta should she have used to make 4 cups of cooked pasta___________________________________________
2.
How much uncooked spaghetti would be needed to serve 4 people_________________________________________
3.
A recipe for a beef casserole calls for 3 cups of cooked rice. How much raw rice would you cook?
_____________________
4.
How much uncooked rice would be needed to serve 2 people?
_________________________________________________
Assignment #7: Help! Quick Bread 911…….
Read the situations involving preparation of quick breads. For each situation that shows an incorrect procedure or outcome, draw a bread
alert flag  and explain the problem AND the result. If the procedure or outcome is correct, explain why.
1.
Ina’s muffin batter contained lots of floury spots as she spooned it into the baking cups.
2.
Mary’s muffin batter was somewhat lumpy.
3.
Sharon substituted 1 ½ cups bran for 1 ½ cups flour to add fiber to her muffins.
4.
Mike combined all of the ingredients at once.
5.
The middle of the loaf of banana bread had tunnels throughout.
6.
Stu filled the muffin cups 7/8 full.
7.
Lori spooned the pumpkin batter into the ungreased loaf pan.
Assignment # 8 Water Food Record
Look over your entire food record. On average (add up and divide by the total) how much water did you drink over the course of 20
days? ________________________________ (160-240 cups = 8-12 c a day for 20 days)
Look over the water intake suggestions and commit to practicing 2 habits to help you increase your water intake.
1.____________________________________________________________________________________________
2.____________________________________________________________________________________________