My intake of carbohydrates 36 is 9 below the recommended dietary guideline 3It

# My intake of carbohydrates 36 is 9 below the

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My intake of carbohydrates (36%) is 9% below the recommended dietary guideline. 3. It is estimated that you should have 130 grams per day or more of carbohydrate. How many grams per day did you consume on the average? According to Myfitnesspal (n.d.), my average of carbohydrate intake is 155 grams per day. 4. The recommended intake of fiber per day is 20 to 35 grams. How many grams per day did you consume on the average? My average of fiber intake per day is 18 grams (Myfitnesspal, n.d.).
5. On the average, what percentage of your DRI did you consume in fiber? On the average, I consumed 90% of my DRI in fiber. 6. List three of your most common refined sugar sources (colas, candy, pastries, etc.) that you consume on a regular basis. Chocolate cookies Cream sodas Colas 7. How many total grams of sugar did you consume? 280 grams of sugar. 8. Determine your percentage of calories from sugar: multiply sugar grams by four, and then divide by your total kcalories. Take the final result and multiply by 100 to get a percent. (Show calculations below.) 280×4= 1120. 1120÷12054= 0.092. 0.092 × 100=9.2. As a result, my percentage of Calories from sugar is 9.2% 9. According to some authorities, the recommended intake of sugar should be less than 10 percent of total kcalories. How did your intake compare to the recommendations? My intake of sugar is 0.8% lower than the recommendations. 10. List three of your personal best sources of complex carbohydrates or fiber in your diet. Fresh fruits (Banana, apples, oranges, etc.). Whole wheat bread and pasta. Fresh vegetables (broccoli, kales, carrots, potatoes, sweet potatoes, etc.) 11. List three additional foods you could include in your diet to increase your intake of complex carbohydrates or fiber. Mushrooms. Walnuts. Strawberries. 12. How can health be improved by increasing your intake of complex carbohydrates and/or fiber? As mentioned in Zimmerman (2012), carbohydrates are the primary source that provides energy for our human body, stores energy for later usage, and spares protein. Additionally, carbohydrates help build macromolecules, such as RNA,
DNA, and ATP, and prevent our body from entering ketosis, which causes our body to become too acidic (Zimmerman, 2012). Speaking of dietary fiber, consuming sufficient dietary fiber benefits the intestinal and digestive health and reduces the risk of obesity and diabetes (Zimmerman, 2012). Thus, increasing the intake of complex carbohydrates and fiber can significantly improve our health in many ways. 13. State the advice given to people to prevent complications associated with a sudden increase in fiber intake. Cite your source. According to Hursh (2019), water is an important and beneficial resource to keep our body functioning and healthy. However, drinking too much water can result in water intoxication, which can lead to some health problems due to low sodium level in bloodstream (e.g., seizures, coma, and death). Same rules apply to a sudden increase in fiber intake, which can cause bloating, gas, stomach cramps, constipation, diarrhea, dehydration, nausea, and intestinal blockage for those who consume too much fiber (Dresden, 2018). The advices to prevent complications

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