Simple carbohydrates (CHO)

SECTION 1 – Discussion and Analysis
I. Weekday VS Weekend Dietary Comparison (10 Points)

1. Introduction – Introduce the paper and give an overall synopsis of the project.
2. Using quantifiable measures (i.e. 14 grams, milligrams, 22%, or cups) and the Dietary Guidelines for American’s (i.e. https://www.supertracker.usda.gov/) compare and contrast your food intake from the weekend to the weekday.
   a) For example:
   i. Does your food/beverage intake differ from weekday to weekend?
   ii. Do the days differ in breakdown of carbohydrates, protein, and fat from the recommended diet according to the Dietary Goals found in your Diet Analysis?
   iii. Do you see a trend in how emotions play a role in your eating behavior?
   iv. Did alcohol contribute to your daily caloric intake?

II. Carbohydrate (CHO) Intake Analysis (10 Points)

1. Insert a table listing ALL the carbohydrates you consumed on your food intake sheets over your three-day sample period. Classify carbohydrates as “Simple CHO” or “Complex CHO” then rate the carbohydrates as a source of fiber. Show your calculation for ALL foods containing FIBER.
   CARBOHYDRATE TABLE EXAMPLE
   CHO Foods Simple CHO Complex CHO Define Source of Fiber
   Apple with Skin Yes Yes

Regular Soda Yes No
Raisin Nut Bran Cereal Yes Yes “excellent source”
5/25 x 100 = 20%
Note: Simple carbohydrates (CHO) are foods made up of the monosaccharides (glucose, fructose, and galactose) and/or disaccharides (maltose, sucrose, and lactose).
Note: Definition for “good source of”: the product provides between 10 and 19% of the Daily Value for a given nutrient per serving.
Note: Definition for “high, rich in, or excellent source”: 20% or more of the Daily Value for a given nutrient per serving.
Note: Show calculations. Example you consumed one serving of Raisin Nut Bran Cereal which provides 5 grams of fiber (see the label), the Recommended Fiber intake according to Daily Values (DV) is 25 grams per day. 5 divided by 25 x 100 = 20% (this is an “excellent” source of dietary fiber).

2. How can increasing your intake of complex carbohydrates / fiber along with reducing your intake of concentrated sweets improve your health status?

III. Fiber Intake Analysis (5 Points)

1. Define the recommended dietary fiber intake.
2. If your dietary fiber intake was below recommended amounts what type of foods and in what amounts could you realistically add to your diet to increase fiber intake?
3. If dietary fiber intake was adequate, list the foods that contributed significant amounts of fiber to your diet.

IV. Caloric Intake VS Caloric Needs Analysis (5 Points)

1. Using a bar graph, compare your actual three-day average caloric intake versus the recommended caloric intake found in your Diet Analysis.
2. Describe your daily activities and justify the activity factor you chose for the Diet Analysis data entry.
3. Would you expect to lose, gain, or maintain weight if you consistently consumed this calorie level?

V. Body Mass Index (BMI) Analysis (5 Points)

1. Compare your BMI results to standards found in the class textbook. (BMI is NOT percent body fat.)
2. State your results, and evaluate them against the appropriate standard.
3. Would you want to maintain, or change the BMI results? Why?
4. Is the BMI method the most useful in assessing health risk?
5. Is there another method that would give you more useful information?

VI. Energy/Calorie Balance Analysis (5 Points)

1. Considering your answers in (IV) Caloric Intake VS Caloric Need and (V) BMI Analysis, what changes do you need to make with regard to energy balance?
2. Do you need to increase or decrease calories and/or change the amount of your physical activity?
3. What results would you want to achieve with these changes?

VII. Fat Analysis (10 Points)

1. Discuss your total percentage of calories from fat (recommended: 30% or less).
2. Evaluate the percentage of saturated fat calories in your diet (recommended: 10% or less).
3. Evaluate your cholesterol intake using the American Heart Association standard (max 300 mg).
4. Are there any areas of concern in your dietary saturated fat, total fat, or cholesterol?
5. How would your eating habits be altered to control problem areas? Use several specific examples from your food choices to illustrate.

VIII. Protein Analysis (10 Points)

1. Discuss your main sources of protein.
2. Compare these sources of protein with sources of saturated fat.
3. How would eating plant protein vs. animal protein impact your saturated fat and total fat intakes?
4. What are your concerns surrounding high protein diets?
5. Define complete vs. incomplete proteins, and discuss them in the context of your dietary habits.

IX. Vitamin & Mineral Intake and Analysis (20 Points)

1. Using a table format (See Example), Compare your actual vitamin and mineral intake to the recommendations listed on your Diet Analysis profile.

Vitamin & Mineral Intake and Analysis Table (Example)
Vitamin
Mineral Rec
Intake Actual
Intake % of Intake Deficiency
< 75 % Toxicity

200% * WNL Toxicity Deficiency
Vitamin D
5 mcg
4 mcg
80 %
N
N
Y
The most toxic of all vitamins. UL 50 mcg etc…
Children: Rickets
Adults: Osteomalacia etc…..
Calcium
Iron
Potassium
Sodium

• WNL = Within Normal Limits

2. Compare the following nutrients
   a) Vitamin D
   b) Calcium
   c) Iron
   d) Potassium
   e) Sodium
3. In general, consuming less than 75% of your daily needs of vitamins and minerals, puts you at risk for deficiency. Consuming more than 200% of your daily needs, puts you at risk for toxicity.
4. Possible deficiencies and toxicities should be included in your table as well as your written summary.
5. Are toxicities a concern?
6. Are deficiencies a concern?
7. How would you correct any possible deficiencies or toxicities?
8. List foods you would actually eat to correct deficiencies or toxicities.

X. Vitamin & Mineral Supplement Analysis (5 Points)

1. Are you taking any vitamin or mineral supplements?
2. If so, discuss supplement amounts compared with the amounts obtained in food.
3. If not, are supplements necessary based on your findings?
4. Are there any supplements you should be taking?

XI. Diet and Exercise Lifestyle - Changes & Goals (20 Points)

1. Considering problem areas identified in your diet and exercise lifestyle, list three specific changes you are willing to make to improve your personal nutrition habits.
2. Set one goal each for achieving each of these three changes.
   a) In stating your goals, use specific examples of either food choices or physical activity.
   i. One of these changes is to be implemented immediately (such as switching to 1% milk).
   ii. Another change is to be implemented in the next six months (such as reducing sugar intake to no more than 50 grams of added sugar per day).
   iii. The third change is to be implemented in the next year (such as exercising daily).
3. How successful do you think you will be in achieving these goals?

***Keep in mind to point value for this question!

XII. Reflection (35 Points) * This section is the focus for this class * Write at least 1 full pages on this section!

1. Now that you have an in-depth understanding of the USDA Dietary Guidelines (i.e. MyPlate); Do you believe that most Public Health/Community Health educators and professionals understand how to use the USDA MyPlate website? Why or Why not?
2. Give detailed example to support your position.
   XIII. Correct use of in-text and reference list in APA format (-10 points)
   XIV. Screen shots of the complete diet analysis are required! (-10 Points)
   XIV. Grade Sheet
   a. Be sure to show any adjustments you make to your Diet Analysis profile such as ideal body weight, weight adjustments, activity adjustments, etc.

Additional Sources regarding APA

1. http://www.youtube.com/watch?v=9pbUoNa5tyY
2. http://owl.english.purdue.edu/owl/resource/560/01/
3. http://apa.org/

Additional Sources from the course textbook

1. Appendix A
2. Appendix B
3. Appendix D
4. Appendix H Criteria & Points – 140 Points Total

I. Weekday VS Weekend Dietary Comparison
Compare your food intake for the weekend day versus the weekdays. Using the Dietary Guidelines for American’s (i.e. My Plate), do they differ according to the Dietary Guidelines for American’s (i.e. My Plate) standards? Do they differ in breakdown of carbohydrates, protein, and fat from the recommended diet according to the Dietary Goals? If there is, or is not, a difference, how do you think your weekend dietary habits would change your overall health status? Then, consider your body weight in the same way. Do you see a trend in how emotions play a role in eating behavior? If yes, explain the differences you noted. If no, how might you want to change your dietary habits to fit the recommended Diet? Did alcohol contribute to your caloric intake? 10
II. Carbohydrate Intake Analysis
Discuss carbohydrate intake. Make a table, listing all carbohydrate food choices in your diet and classify them as complex or simple. In addition, identify sources of fiber. Identify when a food source is “good source” or “excellent source”, to highlight whether any of your carbohydrate food choices are high in fiber. How can increasing your intake of complex carbohydrates/fiber along with reducing your intake of concentrated sweets improve your health status? 10
III. Fiber Intake Analysis
Comment on dietary fiber intake. If dietary fiber intake was below recommended amounts (don’t forget to define the recommended intake), what types of foods (and in what amounts) could you realistically add to your diet to increase fiber intake? If dietary fiber intake was adequate, what foods contributed significant amounts of fiber? (list them) 5
IV. Caloric Intake VS Caloric Needs Analysis
Evidence that student reflected their intake, activity, and data they used for computer analysis. Compare calorie intake (from your printout of your three-day average) and calorie needs. Describe your daily activities and justify the activity factor you chose. Would you expect to lose, gain, or maintain weight if you consistently consumed this calorie level? If your graph predicts weight gain OR weight loss, would it be fat or muscle? Do you expect this to really happen? Why or why not? 5
V. BMI Analysis
Compare BMI results to standards in the text. (BMI is not percent body fat.) State results and evaluate against the appropriate standard. Would you maintain or change the results? Why? Is this method the most useful in assessing health risk? If there another method that would give you more useful information? 5
VI. Energy Balance Analysis
Considering your answers to questions IV and V, what changes do you need to make in energy balance? Do you need to increase or decrease calories and or change the amount of physical activity? What results would you want to achieve with these changes? 5
VII. Fat Analysis
Discuss the total percentage of calories from fat (recommended: 30% or less). Evaluate the percentage of saturated fat calories in your diet (recommended: 10% or less). Evaluate your cholesterol intake using the American Heart Association standard (maximum 300 mg). Are there any areas of concern in saturated fat, total fat, or cholesterol? How would your current eating habits be altered to control problem areas? Use specific examples from your food choices to illustrate. 10
VIII. Protein Analysis
Discuss your main sources of protein. Compare these sources with sources of saturated fat. How would eating plant protein vs. animal protein impact your saturated fat and total fat intakes? How does the use of plant protein instead of animal protein affect the protein quality of the diet? What are your concerns surrounding high protein diets? 10
IX. Vitamin & Mineral Intake and Analysis
Evaluate vitamins listed on the printout by comparing your intakes with 100% of the RDA (vitamin A, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin C, calcium, and iron only). Using a table format, for each nutrient list symptoms of deficiencies or excesses. Note: Not based on you intake. Then list your results compared to the RDA percentage and identify those that are in the deficiency or excess range. Deficiency is less than 75%; excess is greater than 200%. How would you correct any deficiencies using foods you would really eat? Are excesses a concern? You must address each deficiency and each excess separately.

Sample Solution