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Is macronutrient intake within the recommended range important? What are the effects of too much or too little of a macronutrient? What happens if you consistently eat too little protein? What happens if you eat too few carbohydrates? What happens if you eat too few lipids?

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Trinidad Tremblay
Trinidad TremblayLv2
28 Sep 2019

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Related questions

Name of Macronutrient

Subtypes of Macronutrient (We’ve listed the names to provide a framework, but explain what each means)

Food Sources (list food sources broken down by subtype of macronutrient)

Major Functions (make sure to explain each)

Recommended Intake (for you – include your demographic)

Related Health Concerns (be specific regarding how the macronutrient contributes to this health problem)

Carbohydrates

Monosaccharides Sweet, colorless, crystalline structure which contain one (mono) molecule of sugar (saccharide), with the basic CnH2nOn makeup: are the glucose and Fructose –Galactose; Sucrose, maltose and lactose

Polysaccharides is a monosaccharaides bonded togehte (wikibooks).

Which are simple?

Monosaccharides

Which are complex?

Polysaccharides

Both Monosacharides and Polysaccharides can be good healthy diet( wikkibooks).

Monosaccharides: glucose is found on some fruits, vegetable and honey; fructose is found in fruits, honey and corn syrup ( wikkibook)

Polyasacchariders

Starch (cereal grains such as wheat, oats, barley, corn rice and their products; cellulose which acts as a dietary fiber(soluble – barley-oats,rye) insoluble fiber whole grains ready to eat cereals and others) and glycogen – a storage form of glucose in the liver and muscle ( Non digestable dietary – cellulose – whole grains- green leatu vegetable; pectin- fruits, carrots, sweet potatoes. Exemple of digestable food – shellfish, animal liver.(nutrient.review,n.d)

Proteins

Essential amino acids

Nonessential amino acids

Lipids

Triglycerides

Phospholipids

Sterols

Charts and tables are tools we use in science to break down information analytically and present data in an organized manner. It is a beneficial strategy for learning about and organizing scientific material, which we will be using often in this class. Make sure that you are detailed, thorough, and specific in your responses. Explain yourself clearly. Do not list a word or brief phrase without explaining what it means. For example, if you list diabetes for carbohydrates, make sure you explain how carbs are associated with diabetes. Don't leave the reader to make that connection for you. Also, make sure you provide APA-style references for each of your so

Overall Caloric Distribution (10 points)

Average kcals consumed ________________

Percent of goal for kcal _________________________ (kcals consumed divided by recommended kcal * 100)

Since carbohydrate and fat are largely used to meet kcal needs, it makes sense to look at our intake in terms of percent of total kcal rather than in absolute gram amounts.

Record the percent of kcals coming from carbohydrate and fat in your diet in the chart below. Do not confuse the percent of kcals with the percent of a goal.

To calculate, use the following formulas:

Determine number of kcals from each macronutrient consumed on an average day

kcals from CHO = grams of CHO consumed per avg. day X 4 kcals per g CHO

kcals from FAT = grams of FAT consumed per avg. day X 9 kcals per g FAT

Divide number of kcals from each macronutrient by total day kcals consumed

% of total daily kcals from CHO = kcals from CHO / total daily kcals

% of total daily kcals from FAT = kcals from FAT/ total daily kcals

(Ex. 200 grams of CHO consumed * 4 kcals per g CHO = 800 kcals of carbohydrate. 800 kcals of carbs / 2400 kcals total consumed = .33 * 100 = 33% or 33% of kcals came from carbohydrate)

Macronutrient

Recommended percent of kcal
(Acceptable Macronutrient Distribution Range - AMDR)

Percent of kcal from nutrient in your diet

Carbohydrate

45 - 65 % of kcals

Fat

20-35% of kcals

Did you consume the appropriate percent of kcal from carbohydrates, protein and fat? If not, how might you adjust your kcal to better meet the recommendations and what changes in your food intake could accomplish this?

Carbohydrate Intake - Further Analysis (6 points)

*note: if you are using myplate, ignore the recommendation of 130 grams for total carbohydrate on your printout.....that is a minimum not a recommended amount

3. Average grams of fiber consumed ______________________.

4. Percent of goal for fiber ________________________ (average fiber consumed divided by fiber recommended * 100)

5. Are you getting enough fiber (100% of goal for question 4)? If not, how might you fix this?

6. Take a look at your list of foods....are lots of your kcals coming from sugar? Only 10% or less of your total kcals should be coming from refined (added) sugar...how do you think you did? ______________________________________________

Fat Intake - Further Analysis (8 points)

7. Average grams of saturated fat consumer per day:_______________________

8. Percent of kcals from saturated fat per day: ______________________________ (Hint: average grams of sat. fat consumed times 9 kcals per gram divided by total kcals consumed)

9. Did you consume more that 10% of your kcals from saturated fat? If so, how might you reduce saturated fat?

(you do not need to be worried about consuming too little since there are no essential fatty acids that are saturated)

note: if you are using diet analysis plus to evaluate your diet, you can look at the spreadsheet report to see how much of a given nutrient is in each food that you ate.. For example, if your saturated fat were high, you could look at the spreadsheet report to see what foods contributed the most saturated fat to the diet. You can then think about reducing portion size or making substitutions

10. Average milligrams of cholesterol per day: ____________________________________. Are you consuming more than 300 milligrams of cholesterol? If so, how might you reduce this?

11. Are you consuming foods rich in omega-3 fatty acids? If so, what are they? If not, how might you increase your intake of omega-3 fatty acids?

Protein Intake - Further Analysis (6 points)

12. What is your protein RDA? (Multiply your body weight in kilograms by 0.8 g PRO/kg)

13. Are you consuming an appropriate amount of protein? (Recommendation is to consume a minimum of the RDA amount and a maximum of twice the RDA)

14. If you are not within the range indicated in question 13, indicate how you might adjust your diet.

I'd like to ask a question regarding a too intensive workout and asometimes occurring sudden nausea during or afterwards. What makesthis happen and what happens in the body? This thing happened to mewhen I began working out seriously about three years ago at theuniversity. It never happened in the gym, but in intensive groupexercise sessions, like cirquit training and boxercise. Back then Ithink it was about learning not to eat too much an hour or morebefore the exercise. However recently I felt nauseous and weak andI think this was just because of too much exercise, not eatingwrong. The experience is quite strange, I feel dizzy, everything inmy stomach attempts to get upwards and stuff in my gut starts tomakes it's way down quickly - pardon the graphic description.Basically you need to think quickly where's the nearest loo, justin case. So I'm interested what makes this happen, what kind ofstress this is to the body and what the body gets from reactingthis strongly?

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