Based on your three-day average, how many grams of carbohydrate do you consume daily?
How many calories from the grams of carbohydrate does this represent?
What percent of your average calorie intake was contributed by carbohydrates?
The Dietary Reference Intake (DRI) recommends between 45 to 65 percent of our total Calories be supplied by carbohydrate in the diet. How does your carbohydrate intake compare with this recommendation?
Explain, using examples, how you currently meet the DRI recommendation for total calories supplied by carbohydrate. For example, if your carbohydrate intake is over or under the recommendation, what specific foods could you reduce (or increase), and what foods would you use to replace those foods, to bring your total carbohydrate intake within the recommended range? If you determined that you should increase your carbohydrate intake, don’t simply list foods that are indicated in Chapter 4 as nutritious carbohydrates unless they are foods that you actually will eat! Your answer should demonstrate that you are learning how to judge the relative nutritional value of the three categories of carbohydrates – complex, simple from nutrient dense foods, and simple sugars.
To compare your carbohydrate intake to recommended standards, sort an average day of carbohydrate containing foods into three groups:
Complex carbohydrates: breads, pastas, cereals, grains, vegetables, etc.
Simple carbohydrates from nutrient dense foods: dairy, fruits
Simple carbohydrates: Sugars, honey, molasses, cakes, candies, pastries, soft drinks, fruit juices, etc. Also, estimate hidden sugars added to processed foods (e.g., the sugars in flavored yogurt, fruit canned in syrup).
List the foods from your diet for each category. All of the carbohydrate containing foods that you ate should be listed.
The World Health Organization recommends less than 10% of total calories be obtained from sugars (simple carbohydrate category above). Your average simple sugar intake is recorded as “Sugar, Total” on your Intake vs. Goals report under Carbohydrates (Specific). How does your diet compare? If your intake is above the recommendation, provide examples of how you could alter your diet to meet this recommendation.
Determine your three-day average fiber intake. How does your fiber intake compare with the World Health Organization recommendation of more than 25 grams of fiber? If your intake is below the recommendation, provide examples of how you would increase your fiber intake. If your intake is above the recommendation, what fiber rich foods are a part of your daily intake? Which is better – above or below the recommendation? Why?
Explain why fiber is an important component of a healthy diet. What health issues may be related to insufficient fiber intake?
In a short paragraph, answer the following:
Considering what you have learned about carbohydrates, what is your opinion of low carbohydrate or no carbohydrate weight reduction diets? No matter what your opinion on the topic is, support your claims/position with scientifically supported research using proper citations. (You will be revisiting this question when you are completing your protein intake analysis.)
Suppose that nutrition researchers want to study the link between a high-fiber diet and the reduced risk of colon cancer. Describe how they could carry out each of the following types of studies: case study, intervention study, and epidemiological study. Your answer should be sufficiently developed to demonstrate your understanding of types of studies that are used in science research.