Nutrition Science and Everyday Application - beta v 0.1

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CARBOHYDRATE FOOD SOURCES AND GUIDELINES FOR INTAKE 185 Dairy- This is the one animal food that contains carbohydrate. Milk, cheese, and yogurt contain naturally-occurring lactose. If dairy (like yogurt) is sweetened, then it will also contain added sugar like sucrose (white cane sugar) or fructose and glucose (honey and/or HFCS). Protein– Meats do not contain carbohydrate, but many plant foods that fall into the protein group, like beans and nuts, contain starch and fiber. Fats– Concentrated fats like butter and oil do not contain carbohydrate. This information is summarized in the table below: Food Group Fruits Vegetables Example of Food Apple, orange, banana Orange juice Non-starchy veggies Starchy veggies (corn, potatoes, sweet potatoes, peas) Type of Carbohydrate Present Sucrose, glucose, fructose, and fiber Sucrose, glucose, fructose Sucrose, glucose, fructose, and fiber Starch and fiber, with varying amount of sucrose, glucose, and fructose Dairy Milk, plain yogurt, cheese Lactose Grains Protein Wheat, rice, oatmeal, barley Sprouted grains Meat Beans and nuts Starch and fiber Starch, fiber, and maltose None Starch and fiber Fats Oils, Butter None Table 4.1. USDA food groups with examples of foods and type of carbohydrate present within each food group. Looking at all the foods that contain carbohydrates, you might be able to guess why eliminating carbohydrates from the diet can lead to weight loss. It drastically reduces the variety of choices one has, leaving you primarily with low carbohydrate veggies and meats. Not surprisingly, people usually consume less calories with this way of eating. However, for most people, this is not a sustainable or enjoyable way of eating, and it can also be hard to consume a nutritionally balanced diet with so many foods off-limits. CARBOHYDRATE GUIDELINES FOR INTAKE Total Carbohydrate Intake The recommended dietary allowance (RDA) for total carbohydrate intake is 130 grams. This is the minimum amount of glucose utilized by the brain, so if you consume less than this, you will probably go into ketosis. In order to meet the body’s high energy demand for glucose, the acceptable macronutrient distribution range (AMDR) for an adult is 45%-65% of total calories. This is about 225 grams to 325 grams of carbohydrate per day if eating a 2,000 Calorie diet. (REMEMBER: 1 gram of carbohydrate contains 4 calories.) Fiber Intake The Adequate Intake (AI) for fiber is 14 grams of fiber for every 1,000 calories consumed. This is about 28 grams for an adult female (19-30 years old) and 38 grams for an adult male (19-30 years old). Most people in the United States only get half the amount of fiber they need in a day—about 12 to 18 grams. Added Sugar Intake
186 ALICE CALLAHAN, PHD, HEATHER LEONARD, MED, RDN, AND TAMBERLY POWELL, MS, RDN The 2020 Dietary Guidelines recommend that less than 10% of total calories come from added sugars because of its link to obesity and chronic disease. This means that someone eating a 2,000 calorie diet would want to limit their added sugar intake to about 12 teaspoons per day. To put that in perspective, a 12 oz can of soda has about 10 teaspoons of sugar. We will discuss added sugar in more detail later in the unit. Below is a chart summarizing the above recommendations. Recommendations RDA for Total Carbohydrate AMDR for Total Carbohydrate AI for Fiber Dietary guidelines for added sugar 130 grams 45% – 65% of total calories 14 grams for every 1,000 calories consumed Less than 10% of total calories Table 4.2 Dietary Recommendations for Carbohydrates Self-Check: An interactive H5P element has been excluded from this version of the text. You can view it online here: https://openoregon.pressbooks.pub/nutritionscience/?p=71#h5p-2 Resources: • U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020-2025, 9th Edition. Retrieved from https://www.dietaryguidelines.gov/ • Institute of Medicine, Food and Nutrition Board. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). Retrieved from https://www.nap.edu/read/10490/chapter/1
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Nutrition: Science and Everyday App
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Nutrition: Science and Everyday App
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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UNIT 9 - VITAMINS AND MINERALS PART
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2 ALICE CALLAHAN, PHD, HEATHER LEON
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About the Authors ALICE CALLAHAN, P
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Updates Made to OER Date Unit Page
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Introduction to Designing a Healthy
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Classification of Nutrients Food is
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Introduction to Nutrition Science a
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The Scientific Method Similar to th
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Types of Research Studies and How T
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100 ALICE CALLAHAN, PHD, HEATHER LE
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Finding Accurate Sources of Nutriti
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Who Can You Trust for Nutrition Inf
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UNIT 3 - MOLECULES OF LIFE: PHOTOSY
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UNIT 5- LIPIDS 246
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The Functions of Fats Fats serve us
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Lipid Types and Structures Lipids a
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Digestion and Absorption of Lipids
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UNIT 6- PROTEIN 304
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Protein Digestion and Absorption Wh
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Protein Food Choices and Sustainabi
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Introduction to Energy Balance On D
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Energy Balance: Energy In, Energy O
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Indicators of Health: BMI, Body Com
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Best Practices For Weight Managemen
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UNIT 8 - VITAMINS AND MINERALS PART
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Dietary Supplements By now you know
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Vitamins and Minerals Involved In F
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Vitamins Important for Vision Visio
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Introduction to Vitamins and Minera
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Introduction to Bone Health The hum
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Calcium: Critical for Bones and Thr
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Vitamin D: Important to Bone Health
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Vitamins and Minerals Involved in B
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Introduction to Nutrition and Physi
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UNIT 11 — NUTRITION THROUGHOUT TH
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Nutrition in Early Infancy Infancy
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Raising Healthy Eaters “Raising a
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