Focus on fiber
The following sample menu provides less than half of the recommended daily intake of dietary fiber for a 20-
BREAKFAST
1-
1 cup 1% milk
1 slice white toast
2 teaspoons margarine
1 tablespoon jelly
1 cup coffee
2 teaspoons sugar
1 tablespoon half and half
LUNCH
Fast-
1 medium order French fries
12 ounces cola
SNACK
1 ounce cheese snack crackers
1 cup apple juice
DINNER
2 slices pepperoni pizza (1⁄4 large pizza)
2 cups tossed salad (iceberg lettuce)
2 tablespoons ranch dressing
1 2-
1⁄2 cup vanilla ice cream
SNACK
2 ounces M&Ms
According to the Dietary Reference Intake values (DRIs), what is the Adequate Intake (AI) for total fiber for a 20-
According to the DRIs, what is the AI for total fiber for a 20-
Which of the foods you suggested contained the highest amount of soluble fiber? List two benefits of diets rich in soluble fiber.
Which of the foods you suggested contained the highest amount of insoluble fiber? List two benefits of diets rich in insoluble fiber.
Identify at least five ways to boost fiber intake in your overall diet.
Take It Further
The original menu provides more than 150 grams of added sugar, which is more than 20% of the total calories. The Dietary Guidelines recommend that we all reduce our intake of solid fats and added sugars (SoFAS).
What are some of the potential nutritional and health effects of consuming excessive amounts of added sugar?
In your opinion, what are the five foods from the menu provided that contribute the most added sugar?
Identify at least five ways to reduce added sugar in the original menu provided. Remember to suggest lower sugar alternatives, not just eliminate foods.
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Carbohydrates, which are composed of carbon, hydrogen, and oxygen, contain 4 kcal per gram and are found in plant foods and milk products.
In addition to serving as a primary energy source, carbohydrates are also a source of fiber, add sweetness and flavor to food, and reduce the use of protein for energy.
The Institute of Medicine recommends that carbohydrates make up 45% to 65% of total daily calorie intake.
Carbohydrates can be classified as simple carbohydrates (sugars) or complex carbohydrates (starch and fiber).
Simple carbohydrates include single sugar molecules called monosaccharides (glucose, fructose, and galactose) or two sugar units called disaccharides (sucrose, lactose, and maltose). The monosaccharide glucose is the most abundant sugar circulating in the blood and serves as an essential energy source for the cells of the body. The disaccharide sucrose, or “table sugar,” is composed of glucose and fructose.
Lactose is the primary form of sugar found in milk. Some individuals lack or have diminished levels of lactase, the enzyme needed to break down lactose, so they experience lactose intolerance with gastrointestinal symptoms when they consume milk products.
Complex carbohydrates include polysaccharides that function as a stored form of energy (starch) or indigestible material (fiber), depending on whether humans can break the bonds linking the sugars.
Carbohydrate digestion is accomplished through the action of specific enzymes, which start their work in the mouth and complete it in the small intestine.
Fiber is indigestible by humans and has multiple health benefits. It is often categorized by its solubility in water. Insoluble fiber aids digestive health and soluble fiber may lower the risk of cardiovascular disease.
Fiber may also be categorized by its source in food. Dietary fiber is the fiber naturally found in intact plant foods; functional fiber is extracted or synthesized and added to foods during the manufacturing process. Together, dietary fiber and functional fiber make up total fiber. The DRIs recommend a daily total fiber intake of 25 grams for women and 38 grams for men.
Glycogen, a highly branched polysaccharide, is the storage form of glucose in humans and other animals. Glycogen is stored primarily in the liver and muscles: Liver glycogen can help maintain blood glucose and muscle glycogen can supply fuel for contracting muscles during intense exercise.
The Dietary Guidelines for Americans (DGA) recommend that we reduce intake of added sugars to less than 10% of total calories. Excess intake of sugars increases empty calories and the risk of dental caries.
Alternative sweeteners are regulated and considered “generally recognized as safe” (GRAS) by the FDA. Alternative sweeteners include nutritive sweeteners (sugar alcohols) and several non-
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Review Questions
1. The primary function of carbohydrates in the body is:
growth and development.
as a source of energy.
as a source of linoleic acid.
to enhance satiety.
1. b
2. Carbohydrates are found primarily in plant sources. The only other food source for carbohydrates includes:
meats.
eggs.
dairy foods.
olive oil.
2. c
3. According to the DRIs, approximately _____ of total calories in the diet should come from carbohydrates, particularly complex carbohydrates.
25%–45%
35%–55%
45%–65%
55%–75%
3. c
4. The disaccharide sucrose is formed from:
glucose and fructose.
glucose and glucose.
glucose and galactose.
fructose and maltose.
4. a
5. Which of the following carbohydrates are classified as polysaccharides?
sucrose and lactose
xylitol and mannitol
starch and dietary fiber
high-
5. c
6. Polysaccharides in plant foods may function as a stored form of energy (starch) or indigestible material (fiber) depending on:
the presence of water.
how many monosaccharides are present.
whether the food is raw or cooked.
the type of bonds between the monosaccharides.
6. d
7. Scientists and health authorities categorize fiber according to its source in foods, whether naturally occurring or added during manufacturing, as well as by:
the number of calories it provides.
its solubility in water.
the number of monosaccharide molecules.
its digestibility.
7. b
8. Glycogen is the storage form of glucose in humans and other animals found primarily in:
the liver and skeletal muscles.
adipose and muscle tissue.
insoluble fiber and lignin.
the blood and brain.
8. a
9. Which of the following foods would be most likely to increase risk of dental caries?
alcoholic beverages
white bread
marshmallows
diet soda
9. c
10. The digestion of starch:
is dependent on the enzyme sucrase.
begins in the mouth with the enzyme amylase.
cannot occur in humans due to lack of specific enzymes.
is unnecessary because starch is absorbed directly into the blood.
10. b
11. The cause of lactose intolerance is:
a food allergy during childhood.
excessive consumption of high-
insufficient levels of the enzyme lactase.
overproduction of the enzyme lactase.
11. c
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12. All of the following are true with regard to non-
are regulated by the FDA.
are essentially calorie-
include sorbitol and mannitol.
are hundreds of times sweeter than sucrose.
12. a
Take It Further
Many Americans consume excessive amounts of added sugar. Identify three foods or beverages that you believe are the main sources of added sugar in the typical U.S. diet. What are three possible consequences of excess sugar consumption?
Whole grain, fiber-
Carbohydrates are a key energy source for the body, but some carbohydrate-
1. Log onto the USDA website at www.supertracker.usda.gov.
2. You will need to create a profile for yourself to get a personalized diet plan. This profile will allow you to save your information and diet intake for future reference. Do not use the general plan.
3. Click the Track Food and Activity option.
4. Record your food and beverage intake for one day that most reflects your typical eating patterns. Enter each food and beverage you consumed into the food tracker. Note that there may not always be an exact match to the food or beverage that you consumed, so select the best match available.
5. Once you have entered all of your food and beverage choices into the food tracker, you will see (on the right side of the page under the bar graph): Related Links: View by Meal and Nutrient Intake Report. Print these two reports and use them to answer the following questions:
How many grams of carbohydrate did you consume? Did you meet the minimum of 130 grams?
Was your carbohydrate intake within the recommended 45% to 65% of total calories?
How many grams of fiber did you consume? Is this below your target number? If so, what foods could you include in your diet to get this number up to the recommended amounts?
According to the View by Meal report, how many calories of added sugars did you consume? Is this above the daily limit?
What information could you look for on food labels to be sure that you are purchasing whole grain products?
A granola bar contains 100 calories, and eight grams of sugar. How many calories in the bar are from the sugar? Is this more than one-