Carbohydrates include sugars, starches and fiber. Sugars are simple carbohydrates and starches and fiber are complex carbohydrates. In general, you should consume more complex carbohydrates and eat fewer simple carbohydrates. Um, so how does this translate into which foods are best?

In my last blog, I mentioned the more nutritious foods that have simple carbohydrates that are important to include in a healthy diet: fruits, and low-fat and fat-free milk and dairy foods.

Where this gets complex is that many starchy foods have been stripped of their nutrients either during processing or during food preparation and cooking. We’ve become a nation that abhors the texture and flavor of whole grains and whole foods, in favor of processed or ‘refined’ foods where the hull, bran, germ, skins, seeds, etc. have been removed.

For example, let’s take wheat bread. Many people are surprised to find that white bread is actually made from wheat. White bread is made from refined wheat flour that has had the original parts of the whole wheat grain, the bran and the germ, removed and the resulting bread is made just from the starch and is white, squishy and tasteless. Where the problem comes in is that many of the nutrients from the grain, including vitamins, minerals and fiber, are found in the bran and the germ.

The starch imparts mainly calories, which is why the Food and Drug Administration (FDA) has been regulating the enrichment of white flour with thiamin, riboflavin, folate, niacin and iron for many years. While this enrichment is helpful, it does not come close to replacing the nutrients lost from the original whole wheat grain during processing. The best breads to choose are those that state 100% whole wheat or 100% whole grain on the package and state whole wheat or a whole grain first in the list of ingredients.

Chemically speaking, complex carbohydrates are chains of at least three glucose molecules linked together called polysaccharides (meaning three or more sugars). Starches are long and sometimes branched chains of polysaccharides. Foods containing starch include dried beans and peas (legumes), vegetables, and whole grains such as pasta, rice, cereals and breads.

Choosing the right foods

The most nutritious complex carbohydrates to choose are those that have been processed the least and include vegetables, legumes and grains that have been kept WHOLE – including whole wheat, whole white wheat, whole corn, whole oat, oatmeal, whole rye, buckwheat or kasha, brown rice, quinoa, bulgur, millet, spelt, etc. Also look for pastas and cereals that are made with whole wheat or whole grains. It’s easy to find these foods, since they’ll be marked with Guiding Stars. The Dietary Guidelines for Americans recommend that at least half of the grains you eat be whole grains and for adults this should be a minimum of three servings each day.

Fiber is another complex carbohydrate that is made up of polysaccharides that are linked together by bonds that can’t be broken apart by human digestion. Fiber gives plants their structure and crunch so I like to think of fiber as “plant bones.” Fiber is found in whole grains, nuts, seeds, dried beans and peas, and fruits and vegetables. The edible skins of fruits and starchy vegetables are a great source of fiber and many vitamins and minerals.

Avoid peeling potatoes, carrots, apples, cucumbers, zucchini, etc. and instead enjoy eating the skins after washing and cooking. Although we do not break down fiber and use it for energy, foods high in fiber have a positive impact on our health by reducing the risk of cardiovascular disease, creating a feeling of fullness, stabilizing blood sugar levels, helping to maintain a healthy weight, and supporting healthy digestion.

CONSUMER ALERT – some manufacturers are using refined or processed grains in cereals and other foods and then adding shorter chain functional fibers such as polydextrose and maltodextrin to boost the fiber content on the Nutrition Facts label. For the best health benefits, be sure to look for whole grains.

My intention with these last two blog posts in my Nutrition For Life series has been to share the importance of carbohydrates in your diet and publish examples of the most nutritious simple and complex carbohydrates. Remember, carbohydrates are ubiquitous in your diet and it would be really difficult to be healthy and be on a low carb diet.

Instead, choose fruits, vegetables, milk and dairy foods, dried beans and peas (legumes), nuts and grains including breads, cereals, rice and pastas that get stars. Simply put, these foods and beverages are the super stars in your diet! Next week – we’ll explore protein.

Looking for delicious whole grain recipe ideas? Check out these tips from our Expert Chef: Whole Food: The New Convenience Food

About our Nutrition Expert

Lori Kaley MS, RD, LD, MSB is a member of the Guiding Stars Scientific Advisory Panel. Lori has 30 years of combined experience working in healthcare and public health creating policies and environments to help families and children have access to healthy foods and beverages. She is currently Policy Associate at the University of Southern Maine’s Muskie School of Public Service.

Lori’s greatest achievement and joy has been in raising her three daughters to be healthy and productive young adults, each with their own particular love of food, cooking and being physically active. Lori’s passion for nutritional community outreach has been a cornerstone of the Guiding Stars Scientific Advisory Panel. Lori regularly contributes to the Guiding Stars blog.

What is a carbohydrate? What’s the difference between one that is simple and one that is complex? Shouldn’t I be on a low carbohydrate diet? Carbs are just breads and pasta, right? Oh, there is so much to share and so little time. Think of the word carbo-hydrate. Carbo means containing the element carbon, one of the most abundant elements in the universe, the chemical basis for life. Hydrate means water, which is made up of hydrogen and oxygen, good old H2O. So, carbohydrates are those foods with a chemical makeup that includes carbon, hydrogen and oxygen (CHO).

Red Tomatoes - 3 Stars

Carbohydrates include sugars, starches and fibers and are found in most of the food groups – fruits, vegetables, grains, dairy, and beans and legumes. The fact that carbohydrates are in most of the food groups and are our main source of energy is why we need half of our daily calories to come from carbohydrates. Keep in mind that most foods are mixtures of macronutrients.

For example, vegetables are mainly carbohydrates with small amounts of protein and sometimes even a bit of fat (think avocados). Milk and dairy foods are great mixtures of carbohydrates (lactose), proteins (casein and whey) and fats (saturated milk fats). Fruits are pure carbohydrate (fructose and fiber). This brings us to the term simple carbohydrate which means sugar. I was watching The Dr. Oz show one day and he mentioned the term simple carbohydrate. When he said it, I wondered how many people understood what he meant by it.

Simple carbohydrates or sugars are made up of monosaccharides (meaning one or a single sugar) or disaccharides (meaning two or a double sugar).

Monosaccharides:

Glucose

a source of energy for cells in the body

Galactose

found in milk and yogurt

Fructose

found in fruit and honey

Disaccharides:

Maltose

a digested starch made up of glucose + glucose

Lactose

milk sugar made up of glucose + galactose

Sucrose

table sugar made up of glucose + fructose

Kiwano Horned Melons - 2 Stars

What is important to know is that there are sources of simple carbohydrates that are more nutritious that will have stars and those that provide calories but not many nutrients (empty calories or energy dense foods and beverages) that will not have stars. This is where using Guiding Stars can provide you with guidance towards identifying the more nutritious food and beverage choices among those foods that contain a high proportion of simple carbohydrates.

Guiding Stars has rated all those foods and stars will be found mainly in the fruit and dairy food groups. Fruits and dairy products such as milk and yogurt that provide vitamins, minerals and fiber and are lower in added sugars, added sodium, saturated fat, trans fat and cholesterol, will have stars. These types of foods are the healthiest sources of simple carbohydrates in your diet.

Then why do we love sweets so much!?! We know that many sweet foods such as candy, sugar sweetened beverages and baked goods provide empty calories. They call to us just the same. This is because our brain loves glucose. Glucose is the preferred energy source of the brain. This is demonstrated by the fact that carbohydrate is the only macronutrient that starts getting digested in the mouth. The other macronutrients (protein and fat) do not start to get digested until they reach the stomach.

Sunrise Papaya - 3 Stars

Amylase is an enzyme in saliva that digests carbohydrates to turn them into glucose. Try this simple experiment: take a very small piece of a plain cracker, about the size of your fingernail. Place it on the tip of your tongue and let it sit there for a few minutes. After a while, it should begin to taste sweet. That is the starch being digested or broken down into sugar. So, while we crave sugary foods and beverages, we can control this craving by eating nutritious foods at regular meals and snacks throughout the day to “feed the brain.” Next week we’ll explore complex carbs.

About our Nutrition Expert

Lori Kaley MS, RD, LD, MSB is a member of the Guiding Stars Scientific Advisory Panel. Lori has 30 years of combined experience working in healthcare and public health creating policies and environments to help families and children have access to healthy foods and beverages. She is currently Policy Associate at the University of Southern Maine’s Muskie School of Public Service.

Lori’s greatest achievement and joy has been in raising her three daughters to be healthy and productive young adults, each with their own particular love of food, cooking and being physically active. Lori’s passion for nutritional community outreach has been a cornerstone of the Guiding Stars Scientific Advisory Panel. Lori regularly contributes to the Guiding Stars blog.

We hear so much about calories when it comes to our body weight and how much food we should have. The importance of calories is underscored by the amount being prominently displayed just under the serving size at the top of the Nutrition Facts label on food packages.

Simply put, a calorie is a unit of measure of energy. Purely scientifically, a calorie is the amount of energy it takes to raise one cubic centimeter (think of a little box with half-inch sides all around) of water one degree Celsius.

http://www.flickr.com/photos/laurenmanning/2979577079/ / CC BY 2.0

Why we need calories

Our bodies are essentially an internal combustion engine. The greatest majority of our calorie needs come from just being alive, otherwise known as our basal metabolism. Remember, we are warm blooded, and need calories to keep our bodies at a normal temperature of about 98.6° F, for our hearts to pump blood and for our lungs to breathe.

Two more reasons we need calories

The second is called the Specific Dynamic Effect (SDE) of food or the calories needed to digest the foods that we eat. Yes, we do burn some calories just by eating!

The third component of our calorie needs depends upon how much physical activity we get and how regular that activity is. I say regular because a person who is physically active on a regular basis usually has more lean muscle mass than someone of the same height and age that is not regularly active.

Lean muscle mass is more metabolically active (needs more calories) than fat mass. This is one of the reasons it is so important to be physically active, it gives us a body that needs more calories to maintain body weight than that same body would if it were not physically active. The ability to consume more calories gives us the opportunity to get more health benefit and enjoyment from foods.

I really want to make a point here regarding burning calories and physical activity. Yes, you can walk longer and harder to ‘burn’ off that dessert you just ate with your meal. But, I believe we’ve got this calorie burning stuff all backwards when we look at it on an individual food (or indulgence) basis.

The exercise and weight loss industry provides educational tools and products that will measure how many calories we need to ‘burn’ or what we need to do for exercise and for how long to equal the calories contained in particular foods and beverages that we have just recently consumed. It is a way to entice us to use those products. We somehow need an immediate result for our efforts. The way to think about it holistically is a body that is exercising regularly has a composition that consists of more lean muscle mass to fat mass and this body is more metabolically active, thus requiring more calories from food. Pretty good news, if you like food.

Back to the calories from foods… The table below shows how many calories are provided by each macronutrient per gram (1 gram = 1/5 of a teaspoon), what is recommended for a percent of calories each day from each macronutrient and an 1,800 calorie per day example broken down by the calories needed from the macronutrients.

To find out your daily calorie needs, the amount of each food group you need each day, and to receive a customized food guide, go to MyPyramid Plan. Have fun! Next week we’ll get the whole truth about simple, then complex carbohydrates.

About our Nutrition Expert

Lori Kaley MS, RD, LD, MSB is a member of the Guiding Stars Scientific Advisory Panel. Lori has 30 years of combined experience working in healthcare and public health creating policies and environments to help families and children have access to healthy foods and beverages. She is currently Policy Associate at the University of Southern Maine’s Muskie School of Public Service.

Lori’s greatest achievement and joy has been in raising her three daughters to be healthy and productive young adults, each with their own particular love of food, cooking and being physically active. Lori’s passion for nutritional community outreach has been a cornerstone of the Guiding Stars Scientific Advisory Panel. Lori regularly contributes to the Guiding Stars blog.

It seems to me that nutrition is getting more and more complicated to understand. The science hasn’t changed, but an overwhelming and contradictory amount of information about nutrition gets portrayed in the media. One of my goals as a Registered Dietitian is to spread the word about nutrition and its benefits for being healthy.

This series, Nutrition 101 for Life, is created to help you understand the science behind food in a way that you can use. Hopefully, it will dispel some myths and take some of the guesswork out of making healthy choices, just like using Guiding Stars does!

Dragon Fruit is full of dietary fiber and Vitamin C

I’d like to start with describing calories (look for my post next week). Then I’ll follow with the macronutrients that give us the calories that fuel our bodies.

The Three Macronutrients:

• carbohydrates
• proteins
• fats

Macro means large, so they are the nutrients that we need in our bodies in large quantities, since they provide calories (energy) and bring along with them other essential micronutrients (vitamins and minerals) our bodies need to be well. Micro means small, so the vitamins and minerals are nutrients that are needed in small quantities and they don’t provide calories in and of themselves, but are no less important to our health.

The last nutrient I’ll describe is water. What is interesting about water is that the promotion and sale of it has created a whole new industry in our current culture. What is fascinating about water is that it has no calories, carbohydrates, proteins, fats or micronutrients, and is as essential to life as air. I look forward to sharing a love of nutrition with you – use this knowledge to have confidence in the power that food can provide a healthy life for you!

About our Nutrition Expert

Lori Kaley MS, RD, LD, MSB is a member of the Guiding Stars Scientific Advisory Panel. Lori has 30 years of combined experience working in healthcare and public health creating policies and environments to help families and children have access to healthy foods and beverages. She is currently Policy Associate at the University of Southern Maine’s Muskie School of Public Service.

Lori’s greatest achievement and joy has been in raising her three daughters to be healthy and productive young adults, each with their own particular love of food, cooking and being physically active. Lori’s passion for nutritional community outreach has been a cornerstone of the Guiding Stars Scientific Advisory Panel. Lori regularly contributes to the Guiding Stars blog.

Right now you are riding on the information superhighway, the Internet. Where we are supposed to have every tidbit of information that we could need or want virtually (and literally) at our fingertips. But, do we really have all the information that we need, whether from the Internet or other sources? And, how easy is that information to understand, digest and put to use in our everyday lives?

I ask you these questions because there has been a tidal wave across the globe of providing nutrition information on foods and beverages at point of purchase. Menu labeling in chain restaurants is now law in four states including Maine, California, Oregon and Massachusetts. Menu labeling legislation has also passed in multiple municipalities, most notably and the first to pass this type of law was New York City. This wave has to do with a consumer’s right to know and have easy access to information that has a direct effect on their health. How are you supposed to make an informed choice if the information you need to make that choice is not easily available when you need it?

Menu labeling legislation has reached national prominence and is a part of health reform – H.R. 3962 Affordable Health Care for America Act.

The rationale behind the Nutrition Facts label is to provide consumers with information to help them make informed food and beverage choices that contribute to a healthy diet. While you can trust the information on the Nutrition Facts label as being sound and accurate, it may not be easy for you to understand and use. This is where programs such as Guiding Stars can help you make informed and easy decisions about which foods and beverages to use. Guiding Stars is based on the information provided on the Nutrition Facts label. I work in public health and am passionate about people having easy access to healthy choices where they live, work and play.

Lori Kaley MS, MSB, RD, LD is a member of the Guiding Stars Scientific Advisory Panel. Lori has been keeping Maine residents healthy and active for years. She is the Manager of the Public Health Programs at the University of Southern Maine’s Muskie School of Public Service. Plus, she worked with Healthy Maine Partnerships to create the Maine Physical Activity and Nutrition Program. Lori’s passion for nutritional community outreach has been a cornerstone of the Guiding Stars Scientific Advisory Panel. Lori regularly contributes to the Guiding Stars blog.

Well, it’s already January and I haven’t come up with my New Year’s resolutions for 2010. Oh, don’t misunderstand me, I have plenty that I can work on: to be a better person, or to finally meet the high expectations that I’ve set for myself.

I feel as if I should have already gotten it right by now… Weren’t there a bunch of goals for 2010? Oh yeah –> Healthy People 2010.

Healthy People 2010

So, have we reached any of those health goals as a nation? According to the progress reported on nutrition and overweight, we are far from reaching our target goals. For example, overweight and obesity in children and adolescents is getting worse; there has been little or no progress in fruit, vegetable, or whole grain product consumption; little or no progress in sodium (part of salt) intake; and a glimmer with calcium (lots found in dairy foods) intake improving. The report shows that the weight status and diets of Americans continue to remain an important public health and economic concern.

Get involved

You might be asking, what can I do about this? Can I contribute to my own health and diet and help the nation reach its health goals at the same time? The answer is yes, of course you can. The real question is, will you? What will it take?

Maybe you are in a new phase of life as an empty nester? I am. My three lovely daughters have left the nest, one is a college graduate living and working in New York City. The other two are in college in Boston. While I am still a mom and a wife and work full time — it seems as if I have all kinds of time on my hands. What to do with that time? Shall I become a foodie or a weekend warrior athlete? And should I drag my husband along for the ride?

Make 2010 a year of healthier choices

When I googled New Year’s resolutions 2010, it came up with 17,300,000 sites. Apparently, there are plenty to choose from and everyone is doing it! Okay, here goes, yes, I can definitely lose weight and feel better. I will eat more fruits and vegetables every day by reaching for them instead of chocolate. I will be physically active at least 5 days a week and invite my husband to join me.

There, I feel better already. Have a wonderful new year that is healthy, happy and safe!

What will you do in 2010 to make healthier choices?

Lori Kaley MS, MSB, RD, LD is a member of the Guiding Stars Scientific Advisory Panel. Lori has been keeping Maine residents healthy and active for years. She is the Manager of the Public Health Programs at the University of Southern Maine’s Muskie School of Public Service. Plus, she worked with Healthy Maine Partnerships to create the Maine Physical Activity and Nutrition Program. Lori’s passion for nutritional community outreach has been a cornerstone of the Guiding Stars Scientific Advisory Panel. Lori regularly contributes to the Guiding Stars blog.

As a Registered Dietitian, it is difficult to read about, see, and hear all the misconceptions that are promoted in the media and on the Internet regarding nutrition and its relationship to health. I worry that people are spending a lot of time and money on quick fixes, supplements, books, or fad diets that won’t, in the end, deliver on their promises. We know that food is not only important for health; it is critical for survival.

But, let’s slow down for a minute. Let all the information about food and nutrition and eating and weight and health and disease stop swirling around you. Close your eyes and take a deep breath. Think about what you know about food. Think about what you like about food. Think about how you feel when you are making good choices for your health and your body.

You are worthy of the investment of time. Time to shop for nutritious foods, time to prepare and cook food, time to eat and enjoy food that nourishes your mind, body and spirit. One way that you can invest in yourself is by using the Guiding Stars nutrition navigation system when shopping at the supermarket. When you shop with the stars, there is no longer any confusion or guesswork – you ARE choosing the most nutritious food and beverage items available. Shopping with the stars for nutritious items can save you time to use later to prepare, cook and enjoy your food purchases.

Many people are being affected by changes in the economy and it is less expensive and more nutritious to shop for your own food and cook at home than it is to eat out. We are spending more money than ever on foods away from home that are higher in fat, sodium, and sugars and portion sizes are clearly out of control! When you prepare foods at home you can better manage what you eat and drink, how much you are consuming and you can save leftovers for another nutritious meal.

There is something inherently satisfying about being conscious of what you are eating, where you are eating it, how much you are eating and to the physical enjoyment of the taste, smell and mouth feel of that food. Be well.

One of my favorite aspects of Guiding Stars is when I am standing in the grocery store aisle deciding what to buy; I can look at all the crackers, for example, and compare them all by star value, regardless of brand, manufacturer or price. The other day I wanted to choose more nutritious crackers to have in the pantry at home. I know that some crackers can be made from refined white flour with little whole grain or fiber and can be high in fat and salt. I have teenage daughters who are physically active and even though I know that nature’s best snacks are fruits and vegetables (2 & 3 star foods!), sometimes we choose to have crackers and other snack foods on hand as well. So, I am looking at the array of crackers and checking the shelf tags for the presence and number of Guiding Stars. At the same time, I am also comparing prices. Most importantly, I must admit, I am checking to see if any of our favorite yummy crackers get any stars. Lo and behold, the reduced-fat version of one of our family’s favorite whole grain crackers gets 2 stars! With confidence, I snatch up a box and place it in my shopping cart.

As a Registered Dietitian, I know how to read the Nutrition Facts panel, and I do spend time doing this while shopping, especially when choosing new or different items. I can use what I learn both for my profession and to make choices for my family. Reading the Nutrition Facts panel at the supermarket does take time, and I believe it also takes some skill and training. As part of keeping up with nutrition information for my profession, I will go to the grocery store with a pad and pen when I am not shopping for groceries, just to learn about new products. With Guiding Stars, I know that much of the work of deciphering the Nutrition Facts panel and the ingredients list has been done for me. I can now use Guiding Stars to quickly and easily choose the most nutritious foods for my family, those with one star–good, two stars–better, or three stars–best nutritional value. I am proud to serve on the Scientific Advisory Panel for Guiding Stars, knowing that I have been part of creating a useful tool to help consumers choose more nutritious foods and beverages.

Links:
Whole grain crackers (Triscuits)
Nutrition Facts panel