CHO CHO Refer to your reports (from part 2, food groups and calories, and nutrients) to answer the following: 1. Compare your average nutrients eaten wi

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CHO

Refer to your reports (from part 2, food groups and calories, and nutrients) to answer the following:

1. Compare your average nutrients eaten with the guidelines for total CHO, calories from CHO and for dietary fiber. Be specific. Describe your status. (1 point)

NOTE: the 130 grams of CHO per day is the MINIMUM, NOT the target. The caloric percentage is the one you should refer to for comparisons.

2. In the combination report, check for sugars (4 points)

a. Describe your status for added sugars. What percentage of your diet consists of added sugars? How many calories is that?

b. Identify your food sources of added sugars (see Part 1).

c. If 10% or more list specific and alternative ways for you to decrease added sugars. Once again, be sure to pay attention to the characteristics of a healthy diet as described in chapter 1 of the text (see previous note for examples)

2. Which food groups provide significant amounts of CHO? From your food groups and calories report, describe your status with each of the food groups you listed above (those providing CHO). Depending on your status for each, provide specific ideas to increase or decrease those food groups. Include: amount (1 cup), time (lunch) and method (add cooked sweet potatoes as a side dish). (3 points)

3. Example answer for Q. 3: Food group: Starchy vegetables are a good source of CHO. Weekly Status: under by 4¼ cups. I could increase by incorporating approximately 1 cup every other day. In one week, I can have baked sweet potatoes as a snack, mashed potatoes for dinner, microwaved plantain as a dessert and yellow sweet potatoes as a salad combined with kale and garlic.

Refer to Part 1 (this is your 3-day food record) to check the foods you registered that contain fiber.

4. Identify and list food sources of fiber in your diet. Find guidance in Chapter 4 or Appendix A of the text. If your diet requires more fiber, how could you increase it to meet the recommendation? Be specific in food type, amount you would add or change, and when you would eat it. (4 points)

Remember that variety is one of the characteristics of a healthy diet. Be aware of your current intake vs. your target. If you are 10g below your target intake for fiber, “eating more oranges” is not an acceptable answer to this question. How many oranges? In this case, it would take ~4 to make up the 10g BUT eating 5 oranges/day would contradict the characteristic of variety (see chapter one, p11-12). Thus, you may have to add additional foods (and/or replace others) to bring your fiber intake up to the recommended level. Additionally, fiber is found in other food groups, not just fruits, but all food types provide differing amounts of calories. The answer “I would add 1 cup of pistachios as an afternoon snack” seems like a better answer because the specifics of food type, amount, and meal is listed (and it makes up the 10g of fiber) but it would also add nearly 800 calories which may then contradict the characteristic of calorie control (chapter 1, p 11). Be sure you are paying attention to these factors when answering this, and subsequent questions for this project!

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