Macronutrient Intake

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  1.  Provide an overview of the dietary guidelines as they relate to macronutrient recommendations. How do these recommendations relate to health? (1 point)
  2.  Focus on your carbohydrate intake and should answer the following questions: (2 points)
  • How many grams of carbohydrate did you consume for the three-day average?
  • How many carbohydrate Calories does this represent (1 gram of CHO contains 4 Calories)
  • What percentage of your total energy is contributed by CHO?
  • How does this percentage compare to the DRI’s?
    • If your intake is substantially outside the range recommended, what specific foods could you add or delete from your diet to bring your total into line with the recommendations?
  1.  Focus on dietary fiber intake. (2 points)
  • Why is consumption of adequate amounts of dietary fiber important?
  • How many grams of dietary fiber did you consume for the three-day average?
    • If your intake is substantially below the recommended range, what specific foods could you add to your diet to bring your total into line with the recommendations?
  1. Focus on your total dietary fat intake. (2 points)
  • How many grams of fat did you consume for the three-day average?
  • How many Calories does this represent? (1 gram of fat contains 9 Calories)
  • What percentage of your total energy is contributed by fat?
  • How does this compare to the DRI values?
  • If it is higher than the DRI’s, what specific foods could you cut down on/eliminate and what foods could you substitute with to bring your total fat intake into line with the recommendations?
  1.  Focus on dietary saturated fat and cholesterol intake. (2 points)
  • Why is limiting dietary saturated fat and cholesterol intake important?
  • How many grams of saturated fat did you consume for the three-day average?
  • How many Calories does this represent?
  • What percentage of your total energy (not total fat) is contributed by saturated fat? How does this compare to the DRI’s?
    • If it is higher than the DRI’s, what specific foods could you cut down on/eliminate and what foods could you substitute with to bring your saturated fat intake into line with the recommendations?
  • How much cholesterol did you consume for the three-day average?
  • How does this compare to the DRI’s?
    • If it is higher than the DRI’s, what specific foods could you cut down on/eliminate and what foods could you substitute with to bring your cholesterol intake into line with the recommendations?

 

  1. Focus on your protein intake.(3 points)
  • How many grams of protein did you consume for the three-day average?
  • What percentage of total energy came from dietary protein (4 Cal per g protein)
  • How many grams of protein did you consume per kg body weight (2.2lbs/kg)
    • Example: If you weigh 150 pounds and consumed 100 grams protein:

150# ÷2.2 = 68.2 kg

100 grams protein÷68.2 kg = 1.5 grams protein per kg body weight

  • How does this compare to the RDA for protein (>8g protein/kg BW)?
  • If your intake is below the RDA, what specific food groups should you be eating more of to bring your intake up to the RDA.
    • If your intake is above 2g protein/kg BW, explain why this might be a concern and how you might want to change your diet?

 

  1.  summarize your overall assessment of your macronutrient intake. (1 point)

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