Simple, nutritious carbohydrates (fruits, milk, milk products)
Day 1 Day2 Day 3
Oranges Watermelon Watermelon
Banana Banana
Simple low nutrient density carbohydrates (sugary foods, candy, pop,
desserts, honey, syrup etc.)
Day 1 Day2 Day 3
Salad TeaTea
1. (3 pts) From your iProfile, My DRI report, comment on whether you feel the
calculated
recommended calories are high, low, or just right for you (explain your answer).
I am satisfied with my calorie’s level. It ranges within the recommended amount for
health people. Meaning it just right.
2.(1pts) What is the recommended intake range (AMDR) of total carbohydrates as a
percent of total dietary calories?
45-65%
3.(1pts) What percentage of your total calories is contributed by carbs?
57%
4.(1pts) How did your intake compare to this recommendation?
HIGHER __________ LOWER__________ WITHIN RANGE________
Intake within the range
5.(6 pts) List the food and grams carbohydrate:
Complex carbohydrate (mostly starch and fiber-rich foods, breads, legumes,
vegetables)
Day 1 Day2 Day 3
Beans 250gChapati 150gBread 300g
Bread 150gRice 100gCorn 100g
Rice 300gCornmeal 100gKASHI Cereal 100g
Potatoes 250gBeans 100g
Spaghetti 400g
TeaPlanters peanuts
6.(4 pts) List one or two strong points of your carbohydrate intake based on the
results of your
dietary analysis. Briefly (in 3-4 sentences) using the data collected justify your
choice.
1.Good source of energy
2.Rich in minerals and vitamins
3.Has fiber
7.(4 pts) Overall assessment of your diet related to the macronutrient carbohydrates.
What specific carbohydrates (if any) need to be added or reduced from your daily
intake to make your diet more nutritious? Explain your choices.
I would like to reduce consumption of white rice and bread. They are good source of
energy but produces a lot of calories. Since I am growing older, instead of using the
bread, I will replace it with cocoyam or sweat potatoes since they are good source of
energy as well as contain less calories than bread.
Additionally, I will more vegetables.
