Did Annie’s macronutrient intake fall within the Acceptable Macronutrient Distribution Ranges (AMDR) established by the Dietary Reference Intakes? Fill in the table below.
Carbohydrates
List the 5 primary sources of carbohydrate in Annie’s diet, and indicate the primary type(s) of carbohydrate provided by that source (you can identify the primary sources of carbohydrate by clicking the “+” on the left side of the “Nutrients” report online).
How did Annie’s fiber intake compare to her target of 25 grams? Give 4 examples of foods that Annie could include to increase her daily fiber intake (identify foods that inherently contain fiber; avoid suggestions like “a fiber-one bar”; also, do not list fiber supplements as a solution).
Annie’s fiber intake fell below the AMDR guidelines; her target was 25g and she only consumed 18g of fiber. To increase her fiber intake, Annie should add foods such as split peas (16.3g in 1 cup), artichokes (10.3g in 1 medium), whole grain spaghetti (6.3g in 1 cup) and raspberries (8.0g in 1 cup) ("USDA National Nutrient Database for Standard Reference", 2016). Each of these foods is high in natural fiber, helping her reach her target.
How could Annie’s risk for chronic health issues decrease with the inclusion of more fiber? Fill out the table below by identifying the 2 type(s) of fiber and a physiological benefit of each.
How did Annie’s added sugar allowance compare to her intake? What 3 food contributed the most to her intake? What would be some appropriate, lower-sugar alternatives for these high-sugar items?
The AMDR for added sugar is < 60g. Annie’s actual added sugar totaled 155g. The three foods contributing the most added sugar to Annie’s diet were Mountain Dew, Dr. Pepper and Rockstar energy drinks. Appropriate, lower-sugar alternatives include water, fat-free milk, 100% fruit juices and unsweetened coffee or tea.
What food groups supply carbohydrates? Indicate the type of carbohydrate provided next to the food group.
Did Annie meet her food group recommendations for the food groups listed in #5 (above)?
Annie fell under the AMDR for each of the food groups represented above. In the grains food group, the AMDR is 8 ounces, with >4 ounces from whole grains; Annie consumed 6.5 ounces, of which on 1 ounce was whole grains and 5.5 ounces were refined grains. In the fruit and vegetable food group, the AMDR is 3 cups per day, with weekly intakes of 2 cups of green vegetables, 6 cups of red and orange vegetables, 2 cups of beans and peas, 2 cups of starchy vegetables and 2 cups of other vegetables; Annie consumed a mere 0.5 cup of vegetables per day, including 0.25 cup of red and orange, 0.75 cup of starchy and 0.25 cup of other vegetables. In the dairy food group, the AMDR is 3 cups a day and Annie missed this target as well, only consuming an average of 1.75 cups daily. Beans, nuts and seeds, as part of the protein food group, have no specific AMDR; however, Annie only consumed an average of 0.5 ounce per week.
List 3 changes you would recommend Annie adopt to improve her carbohydrate intake. Be specific. Points will be deducted for ambiguity.
Example: Annie consumed too many carbohydrates in the form of added sugar. I would recommend that she limit her soda consumption to decrease the quantity of added sugars in her diet.
The first change Annie should implement to improve her carbohydrate intake is to reduce the amount of refined carbohydrates she consumes and replace them with whole grain alternatives. Refining carbohydrates removes the bran and the germ from whole grains, which in turn removes most of the nutrients as well.
The second change that Annie should consider is to increase her consumption of fruits and vegetables. Not only do fruits and vegetables provide energy in the form of carbohydrates, but they also provide fiber and a number of vitamins and minerals that would benefit Annie’s overall health.
The third change that Annie should consider is to increase her intake of beans, nuts and seeds. Like fruits and vegetables, beans, nuts and seeds provide an excellent source of fiber, in addition to the vitamins and minerals present.
Fats
List the 5 primary sources of fat in Annie’s diet, and indicate the primary type of fat provided by that source.
How did Annie’s saturated (solid) fat intake allowance compare to her intake? What are the 3 primary sources of saturated fat in her diet?
Annie’s AMDR for saturated fat is < 10% and her average daily intake was 9%; therefore, Annie was within range. The three primary sources of saturated fat were microwave popcorn, with butter (18% daily intake), king-sized Snickers bar (14% daily intake) and pizza, with pepperoni (9% daily intake).
How did Annie’s intake of essential fatty acids compare to her recommendations? (In your answer, address her intake of linoleic (omega-6) acid, and alpha-linoleic (omega-3) acid and the recommendations for both). Do you think Annie’s intake is reflective of the typical American diet?
The human body cannot make the fatty acids it needs to survive; therefore, they must be consumed as food. The AMDR for linoleic (omega-6) acid is 12 g, or 5 – 10% calories, while the AMDR for alpha-linoleic (omega-3) acid is 1.1 g or 0.6 – 1.2% calories. Annie’s intake barely satisfies the AMDR; she consumed 14 g (or 5% calories) of linoleic (omega-6) acid and 1.4 g (0.5% calories) of alpha-linoleic (omega-3) acid.
I do believe Annie’s intake is reflective of the average American diet. Consumption of essential fatty acids is not emphasized in the typical American diet; I believe that the majority of essential fatty acids consumed are incidental, instead of planned specifically for their fatty acid value. The majority of Americans may not be able to identify good sources of essential fatty acids beyond fish, including salmon, tuna and possibly others.
What are some foods Annie could include to increase her intake of essential fatty acids? Provide 4 examples.
There are plenty of examples of foods containing essential fatty acids. Dark chocolate contains both omega-6 and omega-3 fatty acids. In addition to dark chocolate, Annie could add sunflower seeds, which contain omega-6, or nuts, such as walnuts, that contain omega-3 to her diet. A fourth option would be fish, such as salmon and tuna, that would add essential omega-3 to Annie’s diet.
How did Annie’s cholesterol intake compare to the recommendation? What types of foods most often contains cholesterol?
The AMDR for cholesterol is < 300 mg, while Annie’s intake was 238 mg. This puts Annie within range; however, she is on the high end of the scale. Most often, cholesterol is found in animal products such as eggs, chicken and beef.
Trans fats are not included as part of the “Nutrients Report.” How would Annie identify the presence of trans fats on the ingredient label? Are trans fats solid or liquid at room temperature?
Annie would identify trans fats on an ingredient label in two ways. First, trans fats may be listed in the nutritional information under the total fats value. Secondly, trans fats can be identified in the ingredients list; any ingredient listed as hydrogenated or partially-hydrogenated is a trans fat. Even trans fat-free foods can contain up to 0.5 g of trans fats, which are usually identified only within the ingredient lists. Trans fats are solid at room temperature under normal circumstances.
Proteins
How did Annie’s protein intake compare to her recommendations? Would her intake put her in negative or positive nitrogen balance? In your answer, define nitrogen balance and identify circumstances in which you could expect positive nitrogen balance, negative nitrogen balance, and nitrogen equilibrium.
Annie’s protein intake was 56 g, or 9% of her daily calories. The AMDR is 46 g, or 10 – 35% calories, which places Annie’s intake slightly under the recommendations. Nitrogen balance is the difference between the input and output of nitrogen compounds. Nitrogen balance equilibrium occurs in normal, healthy adults and ensues when nitrogen input and output are equal. If Annie’s input was higher than her output, then she would have positive nitrogen balance. Positive nitrogen balance is an increase in body protein and can occur naturally during times of growth, pregnancy or after a trauma or malnutrition. On the other hand, because Annie had a higher output of nitrogen than input, she would be considered to have negative nitrogen balance. Negative nitrogen balance is never normal and occurs when there is a trauma or infection or when there are inadequate amounts of tissue proteins due to insufficient protein intake.
List Annie’s 4 primary protein sources, and identify if these sources provide high-quality or low-quality protein.
Explain the difference between high-quality and low-quality proteins. In your explanation, identify the types of food that provide high-quality and low-quality protein.
High-quality proteins are garnered from animal sources and contain all of the essential amino acids. High-quality proteins include eggs, beef, pork and chicken. Low-quality proteins are garnered from plant sources and are lacking one or more of the essential amino acids. Low-quality proteins include legumes, breads and nuts.
Annie is considering the adoption of a vegetarian diet. Provide her 2 potential advantages and 2 potential disadvantages of a vegetarian diet.
A vegetarian diet is beneficial because it is high in fiber. A high-fiber diet aids weight loss, makes you feel full longer and regulates your bowel movements. Another benefit of a vegetarian diet is that it is low in fat, especially saturated fats. A low-fat diet helps to lower both cholesterol and blood pressure. On the other hand, vegetarian diets may allow you to eat more sugar and refined foods. Also, a vegetarian diet allows for a greater risk of deficiencies. Common deficiencies in vegetarians are vitamin B-12, iron, zinc, calcium and vitamin D, riboflavin and, the most commonly known, protein.
Explain the concept of complementary proteins.
Complementary proteins are combinations of incomplete proteins, or low-quality proteins, that merge to provide all of the essential amino acids.
Using the RDA for protein, calculate Annie’s protein needs based on weight. How does this compare to her recommendation established by Supertracker?
The RDA for protein is 0.34 g/lb. At 163 lbs, Annie’s requirement is 55 g of protein daily (0.34 x 163 = 55 g). This is higher than the recommendation from Supertracker, which are 46 g of protein daily.
Vitamins
In the table below, identify 3 vitamins of which Annie consumed inadequate amounts. Identify the solubility of each vitamin, as well as 1 food source that would contribute to her intake.
List one function of each of the vitamins listed above.
One function of vitamin C is to maintain a strong immune system. Vitamin D aids in the absorption of calcium, for strong bones and teeth. Vitamin E helps to prevent oxidative stress.
List a potential deficiency of each of the vitamins listed above.
Vitamin C deficiency leads to scurvy. Vitamin D deficiency leads to rickets. Vitamin E deficiency leads to nerve problems due to weak electrical impulses, leading to poor conduction.
Annie has recently started doing her own grocery shopping and is concerned about preserving the vitamin content of her produce. What are two recommendations you would provide her regarding this issue?
One way to preserve the vitamin content of her food is to avoid boiling them; vegetables eaten raw or steamed have a higher nutritional value because boiling causes most of the nutrients to escape into the water.
A second method of preserving the nutrients in her produce is to reduce the surface area on them while cooking; instead of cutting the produce into small pieces before cooking it, you should cook large pieces and cut it into smaller, bite-sized pieces before eating.
Minerals
In the table below, identify 3 minerals of which Annie consumed inadequate amounts. Identify if the mineral is a major mineral or trace mineral, as well as 1 food source that would contribute to her intake.
List 1 function of each of the minerals above.
Calcium functions to prevent bone loss, while potassium works to maintain the body’s chemistry. Magnesium is required for energy production within the body.
List a potential deficiency of each of the minerals above.
Calcium deficiency is hypocalcemia, resulting in muscle spasms, numbness of the extremities, memory loss, depression and hallucinations. Potassium deficiency is called hypokalemia, resulting in vomiting, nausea, constipation and weakness. Magnesium deficiency causes nausea, vomiting, loss of appetite and weakness.
How did Annie’s calcium intake compare to her recommendation? Why is calcium of particular importance at this stage in Annie’s life? What are 2 foods Annie could include in her diet to improve her calcium intake?
Annie’s calcium intake of 823 mg was below the AMDR of 1000 mg. Calcium is of particular importance to Annie in this stage of her life because it will maintain her strong bones and help prevent osteoporosis in the future. In order to improve her calcium intake, Annie should add more milk and broccoli to her diet.
How did Annie’s sodium intake compare to her recommendation? What 3 foods contributed to her sodium intake the most?
The AMDR for sodium is < 2300 mg. Annie’s intake was 2386 mg, which was over the given range. The three foods that contributed most to her sodium intake were fried rice with pork (19%), pizza with pepperoni (12%) and the fried chicken sandwich (11%).
Chronic overconsumption of sodium is associated with hypertension. What is hypertension? What are some other risk factors for hypertension? List 3.
Hypertension is abnormally high blood pressure. Three other risk factors for hypertension, besides excessive sodium intake, are obesity, a sedentary lifestyle and smoking. The more you weigh, the harder your heart has to work to transport oxygen and nutrients to the body. A sedentary lifestyle usually means you have a higher heart rate. Lastly, when you smoke your blood pressure rises temporarily and damage begins to occur to the lining in your artery walls.
Energy Balance
How did Annie’s caloric intake compare to her recommendation? Would this put her in positive or negative energy balance?
Annie’s caloric intake of 2436 Kcal is slightly higher than her recommendation of 2400 Kcal. This puts her in positive energy balance because her energy intake is higher than her energy output.
List 3 things that influence energy (caloric needs).
Three things that influence energy, caloric needs, are metabolic response, amount of physical activity and growth requirements.
During what life stage(s) should one be in positive energy balance?
One should be in a positive energy balance during growth periods such as childhood and adolescence.
Using Annie’s height and weight, calculate her Body Mass Index (BMI).
BMI = weight (kg) / height (m2) = 74/(1.63)2 = 27.82
How would Annie’s weight be classified according to BMI?
Annie’s weight is classified as overweight according to her BMI.
Annie gets a DEXA scan and learns that she has approximately 22% body fat. Does this change your interpretation of her BMI? Explain.
A body fat measure of 22% for Annie seems appropriate according to her BMI. A body fat percentage of 22% puts Annie in the overfat range, which is congruent with an overweight BMI.
Energy output is comprised of 4 things. List and explain the elements that influence energy output.
Choose MyPlate; Planning Nutritious Diets
In the table below, indicate the food groups and subgroups of which Annie had an inadequate intake (an example of a food group is grains; a subgroup of grains is whole grains). Indicate 1 nutrient provided from each group that she may be missing due to underconsumption. (Do not include subgroups with “No Specific Target”)
Example:
For Annie’s first snack, I would suggest that Annie replace the Rockstar and cookies with an apple, string cheese, and almonds. This would reduce her intake of added sugars and increase her fruit, dairy, and nuts intake. This replacement snack would help her better meet her fiber, calcium, and omega-3 recommendations.
DAY 3
Wednesday, March 23, 2016
My first recommendation for Annie is not to skip breakfast in the morning. By “breaking your fast” when you first wake up you kick-start your metabolism for the day, producing more energy. By skipping breakfast, you also miss an opportunity to increase your nutrient intake with healthy foods.
My second recommendation for Annie is to swap water, 100% fruit juice or unsweetened tea for the Mountain Dew she drinks with lunch. Reducing her soft drink consumption will automatically reduce her added sugar consumption. Drinking water, or water based fluids, will regulate your body temperature, protect your tissues and organs, prevent constipation and dissolve nutrients for easy access by the body. These are just a few of the benefits of drinking water. Soft drinks work in the opposite way and dehydrate your body, preventing the adequate absorption of nutrients in the body.
I would also recommend that Annie exchanges her pizza with pepperoni for a healthier version. She can reduce the amount of saturated fats and sodium she consumes by removing the pepperoni and adding other toppings such as spinach, tomatoes and feta. These ingredients added valuable vitamins and minerals that are not present in pepperoni.
The Nachos Supreme can also be swapped for a healthier version. I would suggest replacing the beef with ground chicken or ground turkey, lowering the saturated fat content, or remove it all together. Choose healthy beans, low- or reduced-fat cheese and load it up with fresh vegetables. The vegetables will add important vitamins and nutrients. Another possibility is to replace the nachos themselves with baked parsnip chips. The sour cream can be replaced with guacamole, made with avocados that are full of essential fatty acids and a wonderful blend of vitamins and minerals.
Lastly, I would suggest that Annie adds oily fish to her diet to improve her intake of essential fatty acids to protect her heart and lower cholesterol.
