Part A What is meant by the AMDR, and what is this range for carbohydrates? The Acceptable Macronutrient Distribution Range (AMDR) is the calculated range of how much energy from carbohydrates, fats, and protein is recommended for a healthy diet. The AMDR for carbohydrates is between 45% and 65%, which is based off an individual’s kilocalorie diet amount. How does the type of carbohydrate impact health? Healthier sources of carbohydrates are those that are nutrient dense; they contain more essential nutrients per calorie of energy. Nutrient-dense carbohydrates are usually minimally processed and include whole-grain breads and cereals, low-fat dairy products, fruits, vegetables, and beans. There are also empty-calorie carbohydrate foods that are highly processed and include added sugars and fats. Soft drinks, cakes, alcohol, and candy are examples of empty-calorie carbohydrates. These types of negative carbohydrates are known to cause health problems when excessively consumed. What is one negative health impact from carbohydrate intake? Processed foods greatly impact your health. While many foods today contain sugar substitutes that decrease the intake of fast-releasing carbohydrates (simple sugars) they still pose negative health concerns like gastrointestinal upset, which is a result of their incomplete digestion. Additionally, the digestion of simple sugars causes tooth decay and obesity. What is one positive health impact from carbohydrate intake? Eating slow-releasing carbohydrates, however, can be greatly beneficial. In fact, just the simple act of replacing refined grains with whole grains, you decrease your risk for obesity, Type 2 diabetes, and cardiovascular disease. Furthermore, whole grains are great dietary sources of fiber, vitamins, minerals, and healthy fats, which are all wonderful for your health. Part B Breakfast 1 cup sugar-frosted flake cereal – Choosing a whole-grain cereal low in added sugar provides additional fiber. 8 oz 1% milk 8 oz orange juice 2 scrambled eggs Snack 1/2 peanut butter and jelly sandwich (1 slice white bread, 1 TBSP Skippy peanut butter, 1 TBSP grape jelly) – Opt for 100% whole-grain bread, as it is high in fiber. Lunch 8 oz tomato soup 6 Saltine crackers 1 turkey sandwich (3 oz turkey, 2 slices white bread) 1/2 cup canned pears in heavy syrup – Eat a fresh pear, which is a great source of fiber and cuts out the added sugar of the heavy syrup. 8 oz grape juice Snack 6 oz fruited yogurt, sweetened – Snack on fresh fruit instead to lessen the amount of added sugar. Pick ones high in fiber (strawberries, apples, and/or bananas). 1 oz almonds – Increase this portion to provide more fiber. Dinner 5 oz BBQ chicken 1 medium baked potato with 1 TBSP butter 1/2 cup cooked broccoli – Add more fiber by increasing this amount. 8 oz cola – Replace with sugar-free cola. Regular sodas are extremely high in added sugars. 4 oz 1% milk Snack 1/2 cup chocolate ice cream – Choosing a sugar-free option would be best.

Meal Planning for Carbohydrates

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