Scribd
Upload
12 views3 pages

HWK 7 Elisa

1. The document discusses carbohydrate intake recommendations and notes that the individual's intake of 44% is slightly below the recommended 50% range but not considered bad. It would be good to improve intake slightly. 2. It describes simple and complex carbohydrates, noting that simple carbs like sugar spike blood sugar quickly while complex carbs from foods like grains provide more nutrients and sustained energy. 3. Fiber intake is discussed, noting the individual consumed an average of 16g per day which is below the recommended 25g. Increasing fiber from foods like vegetables and whole grains would provide health benefits.

Uploaded by

Luciana Davila
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
12 views3 pages

HWK 7 Elisa

1. The document discusses carbohydrate intake recommendations and notes that the individual's intake of 44% is slightly below the recommended 50% range but not considered bad. It would be good to improve intake slightly. 2. It describes simple and complex carbohydrates, noting that simple carbs like sugar spike blood sugar quickly while complex carbs from foods like grains provide more nutrients and sustained energy. 3. Fiber intake is discussed, noting the individual consumed an average of 16g per day which is below the recommended 25g. Increasing fiber from foods like vegetables and whole grains would provide health benefits.

Uploaded by

Luciana Davila
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 3

1.

The AMDR (Acceptable Macronutrient Distribution Range) for carbohydrates


typically recommends approximately 45% to 65% of your total daily caloric
intake. This range can vary depending on factors such as age, gender,
activity level, and specific dietary goals. It is important to consume at least
the minimum rage to provide your body with enough energy and support
your body functions. My average carbohydrate intake for the three days is
44%. This means that I am a little below the recommended percentage.
According to my app, the recommended carb percentage is 50%, which I
didn't achieve. Having a carbohydrate intake of 44% is just slightly below the
lower end, I don't consider it bad, but it would be good to improve my
consumption a little to be within my objective percentage.

2. Simple and complex carbohydrates are two categories of carbohydrates that


have different chemical structures, digestion, and impact on blood sugar
levels. Talking about their chemical structure, simple carbohydrates, or
simple sugars, are composed of one or two sugar molecules. They are
monosaccharides or disaccharides. Some examples include glucose,
fructose, and sucrose (table sugar). On the other hand, the complex carbs
chemical structure consists of longer chains of sugar molecules called
polysaccharides. Common sources include starch, which is found in foods
like grains and potatoes, and fiber. Simple carbs are quickly digested
because they consist of one or two units of sugar. They can rapidly be
broken down into glucose and be absorbed, leading to a spike in blood
sugar levels. Complex carbs take longer to digest because they have a
complex structure where the body must break down long chains of sugar.
This led to a slower sustained increase in blood sugar levels. Many times,
simple carbs are considered empty calories because they provide a lot of
energy but lack in nutrients. Complex carbohydrates are typically rich in
fiber, vitamins, and minerals. They offer a more nutritional value. Some
examples of simple carbs include table sugar, honey, fruit juice, candy, and
sugary snacks. Complex carbs are presented in whole grains such as oats,
brown rice, legumes, vegetables, and starchy foods.
On the dietary record from the past three days I have both simple and
complex carbohydrates. On the simple carbs, I ate many fruits such as
apples, grapes, and strawberries. Complex carbs include rice, oats, and
beans.
Nutrient-dense foods are all of them that contain a high concentration of
nutrients such as vitamins, minerals, fiber, and protein. Some examples
include fruit, vegetables, whole grains, nuts, seeds, and dairy products.
Calorie-dense foods are those that are higher in calories relative to the
portion size and may be lacking in essential nutrients. Some examples are
fried foods, sugary desserts, processed snacks, sugary beverages, and
many fast foods.
On the past three days of dietary record, I include in my diet nutrient-dense
foods such as eggs, spinach, broccoli, and fish. On the other hand, I try to
avoid eating calorie-dense foods, but the closest thing would be a sugary
beverage.

3. Dietary fiber is a type of carbohydrate that is found in plant-based foods.


This nutrient cannot be fully digested by the digestive system because of the
lack of necessary enzymes to help break it down. There are two types of
fiber, soluble fiber which is the one that dissolves in water and forms a gel
substance in the digestive tract. This type helps to maintain lower
cholesterol levels and stabilize blood sugar. It is found in some foods such
as oats, beans, fruits, and some vegetables. On the other hand, is insoluble
fiber that does not dissolve in water and it adds bulk to the stool. Helps
prevent constipation and is commonly found in whole grains, nuts, seeds,
the skin of fruit and vegetables, and wheat bran.
The Dietary Reference Intake (DRI) for fiber is a set of reference values
established to guide daily fiber intake for different age groups and genders.
According to my age and gender, I should consume 25 grams of fiber per
day. On the dietary record from the past three days, the average intake of
fiber I had was 16 grams per day. This is below what is recommended. To
change this number, I would need to make some changes in my diet starting
by eating more vegetables and whole grains. I think this would create a
whole change in my diet and well-being because consuming fiber provides a
range of health benefits. Some examples are improvement in my digestive
health, blood sugar control, gut health, and colon health which I consider to
be more important.

4. Whole grains and refined grains are very different in terms of their nutritional
composition and processing. These differences have an important impact on
our health. Whole grains contain all three parts of the grain kernel: the bran,
germ, and endosperm. The bran is the outer protective layer and is rich in
fiber, vitamins, and minerals. The germ is the nutrient-rich core, containing
fat acids, vitamins, and minerals. The endosperm is the inner starch part.
Refined grains have had the bran and germ removed during processing,
leaving only the endosperm. This gives as a consequence the loss of many
nutrients, including fiber, vitamins, minerals, and phytonutrients. Whole
grains are high in dietary fiber, both soluble and insoluble, and refined
grains are lower in fiber because the bran, which contains most of the fiber,
is removed during processing. Taking about nutrient density, whole grains
provide a wide variety of vitamins and minerals, including B vitamins,
magnesium, iron, zinc, and phytonutrients. They are also a good source of
healthy fats and protein. Refined grains are less nutrient-dense because of
the removal of the bran and germ. Some examples of whole grains are oats,
brown rice, whole wheat, quinoa, and barley. Refined grains include white
rice, white bread, and most commercial pasta products.
You can differentiate between whole and refined-grain foods by examining
food labels. To identify whole grains, you can look for ingredients that
mention "whole" or "whole grain." For example, "whole wheat flour," "whole
oats," or "whole grain brown rice" which indicates that the product contains
whole grains. The word "whole" should appear before the name of the grain.
On the other hand, looking for refined grain products often list ingredients
like "enriched flour," "wheat flour," or "degerminated cornmeal." This
indicates that the grains used in the product have undergone processing
that removes the bran and germ, leaving only the endosperm.

5. The difference between added sugar and natural-occurring sugar in food is


different in their sources and how they impact your health. Added sugar is
sugar that is added to food and beverages during its preparation. It is not
naturally present in the food or drink. Added sugars can come from various
sources, including table sugar, high-fructose corn syrup, honey, agave
syrup, and many others. The excessive consumption of added sugars is
associated with various health risks such as weight gain, obesity, type 2
diabetes, heart disease, and dental cavities. Natural-occurring sugars are
found in foods and beverages. They are inherent in the food's composition
and are not added during processing. Common sources of natural-occurring
sugars include fruits, milk, and some vegetables. This type of sugar, when
consumed as part of whole foods, is considered healthier than added
sugars. The presence of fiber, vitamins, and minerals in whole foods helps
mitigate the potential negative effects of sugar. For example, the fiber in fruit
slows the absorption of sugar, preventing spikes in blood sugar levels.
In my diet, I try not to consume foods that have excess sugar or opt for
foods that are zero sugar and/or use a substitute. Taking into account my
diet, what I consume with the most sugar would be fruits, especially apples,
which I like a lot. Apples offer a wide range of health benefits due to their
nutritional composition and various bioactive compounds. Some of them are
rich in nutrients such as vitamins and minerals. High in dietary fiber, reduces
the risk of heart disease, provides antioxidant, contribute to overall
hydration, support cognitive function, and reduce the risk of
neurodegenerative diseases like Alzheimer's, among others. So, if the
question is if I would continue purchasing it, the answer is yes!

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy