Fall 2004
Carbohydrate Diet Diary
This exercise is designed to help you gauge your carbohydrate intake. You will need to keep track of all food and liquids you ingest for 2 days. The days do not have to be sequential, but you do have to include one weekend day. This assignment is due on Monday November 8th. NO LATE PAPERS WILL BE ACCEPTED – NO EXCEPTIONS. GRIDS MUST BE SUBMITTED WITH WRITTEN ANSWERS.
1. On the
grids provided - keep track of all food and fluids consumed for 2
days. One of those days must be a
weekend day. Using appendix N [and/or
any on-line source], find each item and locate calories, carbohydrate
[simple
and complex] and fiber content. For those of you who consume alcoholic
beverages, please also track the total grams of alcohol you consume in
the
space provided. If you use a packaged
food, use the information from the label. Using the label, you will be
able to
also track sugar [simple carbohydrates].
Total each day’s values on grid sheet, in the space provided.
-
Studies are currently
addressing the amount of simple carbohydrates in our diets. The type of carbohydrate that is the biggest
threat to our health is added simple sugars.
The simple sugars in fruit, fruit or veggie juice, or dairy
products are
not considered added simple sugars, and are not harmful to health. Using labels, the handouts provided and
information from the text, you should be able to roughly estimate
the amount
of added simple carbohydrates in your diet.
2.
Answer the
following questions - please type answers on a separate sheet of
paper. And
show math when appropriate – the math can be handwritten
o
Assess your
carbohydrate diet diary:
§
Did you meet, exceed
or fall short of your daily caloric needs? [How do you know what that
is? Use calculations from previous
assignments.] State what your caloric
needs are – and what the actual amount consumed was when the 2 days are
averaged.
§
The text states that
the RDA for carbohydrates is 130 g/day for adults – based on CNS needs.
Did
your total meet this goal? Did your total carbohydrate intake fall in
the
recommended range of 50 - 60 % of your daily caloric intake? And of your daily carbohydrate
intake-
what % was from added simple carbohydrates?
How did it compare to the recommendation that added simple
sugars should
contribute no more than 10 – 15% of total carbohydrates?
§
Was your fiber intake
adequate? - Remember adults need 25 - 30 grams /day. [14 grams/ 1000
kcals
consumed]
§
If you were within
the dietary goals for these categories - congratulations!! If you are not meeting the suggested dietary
guidelines, what recommendations could you make to bring your diet
closer to
these goals?
o
How does whole grain
flour differ from white flour? How
would each affect the glycemic response?
o
Many people do not
eat breakfast, and claim to function fine without it.
If you suggest that they eat breakfast, they usually say ‘if I
eat breakfast, I am hungry before lunchtime, but if I don’t eat
breakfast, I am
not as hungry at lunchtime.’ Knowing
how the body utilizes energy, how might you explain this phenomenon?
|
Food/
Beverage Consumed |
Kcals |
Carbohydrates [grams] |
Simple
carbohydrates [grams] |
Fiber [grams] |
Alcohol [grams] |
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