Compare your average nutrients eaten with the guidelines for total CHO, calories from CHO, and dietary fiber

Total carbohydrate levels are comprised of starches, dietary fibers, and sugars. Several factors determine the levels of carbohydrates that an individual has (Seidelmann et al., 2018). These factors include smoking, diet, physical activity, and weight. According to the dietary recommendations for CHO, about 1200 calories eaten by an individual should be from carbohydrates. This makes up about 45 to 65 percent of the total calories that are taken in a day.

In the combination report, check for sugars

According to the combination report, the total sugar intake is 61.741 grams. Natural sugars are usually found in the whole fruits, dairy products, and vegetables that we consume. From my combination report, my source of sugar comes from grains, vegetables, fruits, and dairy products. From my daily diet intake, my natural sugars come from the almonds, vegetables (mixed, frozen, drained, and boiled), and yogurt that I consume. The sliced almonds contain 2.053grams, vegetables (5.678g), and fruit yogurt (37.775g). Consuming natural sugars in fruits and vegetables does not have any adverse effects on our health.

Describe your status for added sugars. What percentage of your diet consists of added sugars?

Usually, added/refined sugars are included in processed foods and drinks. An average person consumes about 22 teaspoons of sugar in a day. This amounts to about 95grams which is equal to 352 calories. According to my diet, only pancakes contain added sugars. This is equivalent to 13.633 grams of sugar intake which takes a percentage of 20.109% of my diet. When I convert this to calories it equates to 312.979kcal. According to the dietary guidelines, my added-sugar limit should be 100 calories per day (24 grams), so my status for added sugar is high.

Identify your food sources for added sugars

Added sugars can be identified in different types of foods even those considered to be healthy. The main sources of added sugars include sugary beverages, candies, sweet snacks, and desserts (Bailey et al., 2018). The added sugars in my diet come from pancakes which are classified as a dessert.

If 10% or list specific and alternative ways for you to decrease added sugars

When people add a lot of sugar to their foods and drinks, they can develop many conditions like heart diseases and obesity. Many ways can be used to limit sugar intake levels. For me to find ways to decrease my added sugar levels, I should pay attention to the characteristics of a healthy diet. A healthy diet should contain whole grains, different types of fruits, leafy and starchy vegetables, and dairy products. To maintain a healthy diet, I have to control and reduce my sugars intake. It should be limited to less than 10% of total energy expenditure. Some of the ways I can use to reduce my sugars intake include limiting the intake of foods and beverages with high levels of sugar and staying active. Also, I should start eating fresh fruits and vegetables instead of sugary snacks and desserts.

Which food groups provide significant amounts of CHO?

Significant amounts of carbohydrates come from whole grains, vegetables, fruits, and milk/dairy products. For instance, starchy vegetables are a very good source of carbohydrates. An individual should take a daily percentage of 45 to 65 percent per day. My eating plate contains, vegetables, yogurt, fruits, and grains. From my food groups vegetables contain (118.30 kcal), grains (273.23kcal), yogurt (257.25kcal), and pancakes (312.979kcal). All these food groups contain low levels of CHO than the recommended ones (Samtiya et al., 2020).

Question 3

I should at least increase the amount of carbohydrate intake in my starchy vegetables. From my weekly status, I am recommended to take 4 to 5 cups and my intake is 1.07 cups which is very low. To increase this, I should at least eat 1 cup of vegetables every single day. In one week, I can eat potato salad as a snack, mashed potatoes, baked broccoli, and peas for dinner, and microwaved butternut squash as a dessert. To increase the grains food group, I will alternate almonds, instant oatmeal, and white rice by eating at least a quarter a cup per day. The dairy food group is low by 1.14 cups. To increase this, I will take at least 1 cup every other day. In one week, I will drink homemade fruit yogurt as a morning snack, low-fat yogurt as an afternoon snack, and low-fat milk for dinner.

Identify and list food sources of fiber in your diet.

High-fiber foods include boiled, frozen, drained vegetables, dried fruits, whole grains, and beans. From my diet, almonds and vegetables contain fiber. In my fruits food group, I consumed 5.899g of fiber which is a minimum of 4.101 of the recommended fiber intake. To increase this, I should replace the almonds with other dry fruits and add other fiber-rich fruits to bring my fiber intake to the recommended level. In the vegetable food group, I consumed 8.008g of fiber which is a minimum of 1,992 of the recommended amount. To increase this, I would add one cup of baked broccoli and peas to my dinner. I would also replace some foods with foods that are high in fiber.

 

COMMENTS

Feedback to Learner3/12/22 11:09 AM

Hi Josely,

Overall good job, I made comments in teh text. I am happy to meet and go over with you how to complete the next assignment, it seems that you are not looking back to the combined report for each section, but you are looking for other sources of info. All you have to do is to comment/analyze parts 1 and 2.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

References

Bailey, R. L., Fulgoni, V. L., Cowan, A. E., & Gaine, P. C. (2018). Sources of added sugars in young children, adolescents, and adults with low and high intakes of added sugars. Nutrients10(1), 102.

Samtiya, M., Aluko, R. E., & Dhewa, T. (2020). Plant food anti-nutritional factors and their reduction strategies: An overview. Food Production, Processing, and Nutrition2(1), 1-14.

Seidelmann, S. B., Claggett, B., Cheng, S., Henglin, M., Shah, A., Steffen, L. M., & Solomon, S. D. (2018). Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. The Lancet Public Health3(9), e419-e428.