Category: Nutrition and weight management

Carbohydrates

One type of macro-nutrients is carbohydrates. They are an important source of energy. They can be either simple, like sugars, or complex, like starch and fiber. Read more about them here – https://medlineplus.gov/ency/article/002469.htm.

In the MyPlate eating plan, carbohydrates are often found in the Grains food group, as well as Fruit, Vegetables and even Protein (mainly in the form of fiber in legumes and nuts/seeds.

You can listen to a short podcast about carbs and calories here – https://www.npr.org/2018/12/12/676169439/the-truth-about-carbs-and-calories.

One way that we can improve our diets is by eating fewer added sugars. Too much sugar can have a negative effect on our health. Another thing you can do is switch from refined flours to whole grain – these types of grains have many benefits to your health.

Weight of the Nation assignment

Watch Weight of the Nation documentary, Consequences

https://www.youtube.com/watch?v=-pEkCbqN4uo&t=2s

Answer the below questions fully.

  • What is BMI? How is it defined? How is it used?
  • Describe the Bogalusa Heart Study. What did the Bogalusa Heart Study show?
  • What health issues and diseases that are related to obesity did the movie discuss?
  • What are the different influences/risk factors on rates of obesity?
  • The movie shows several cities in the US, and the maps of different neighborhoods and their rates of obesity and diabetes. Why do different neighborhoods have different rates of obesity?
  • Why is it important that more children are becoming overweight and obese?
  • Define ideal cardiovascular health. (7 factors) What are some health behaviors that can help people reach ideal cardiovascular health?
  • What is fatty liver disease? Why is it dangerous? How can it be prevented?

Food diary

Keep a food diary for 1 week (include the diary with this assignment). Write down everything you ate and drank every day that week. If you are eating packaged food, write down the number of calories you consumed, as well as the amount of protein, carbohydrates and fats (in grams), as well as fiber, sodium, and any other vitamins and minerals. Otherwise, use your favorite calorie/food tracker website or app (a popular one is https://www.myfitnesspal.com/). Answer the following questions:

  • Use a calorie calculator online – like this one from MyPlate. On average, how many calories did you eat in a day?
  • Are you eating the correct proportions of protein, carbohydrates, fiber and fats every day? If not, which nutrients are you missing and which do you eat too much?
  • Are you eating the right servings of foods, as recommended by MyPlate? What is missing? What do you eat too much?
  • What is one short-term change do you think you can make to your diet to make it more balanced?
  • What are some long-term changes do you think you should make to your diet?