Week 9 Ticket in the Door

ATP 256 Week 9 Ticket in the Door Name______________________________ Daily Carbohydrates and Fiber for Athletes Use the 1-day meal plan listed below to answer questions in this section. Breakfast CHO 8 oz tomato juice (grams) Snack 12 oz orange juice 40 5 halves dried apricots 11 1 large hearty grain bagel 49 6 oz low-fat yogurt with fruit 30 2 tbsp peanut butter 7 Dinner 1 cup oatmeal 27 2 cups macaroni and cheese 80 ½ cup soy milk 5 1 cup steamed carrots 22 12 oz light chocolate soy milk 33 Lunch 12 2 cups black bean soup 60 Snack 1 piece corn bread 29 1 snack-size bag microwave popcorn 10 2 cups grn salad w/ raw vegetables 25 12 oz water 0 One-day meal total calories = 2,780 1. Calculate the percentage of calories from carbohydrates in the entire 1-day meal plan. Answer: 63% 440grams x 4 kc/gr= 1760/2780 2. Compare the calculated percentage to the daily carbohydrate recommendations for athletes. Explain how this meal plan meets or does not meet the established recommendations. Answer: This meal plan meets the established recommendations however it is on the upper end and only accounts for one day. 1 3. Find the items on the 1-day meal plan that contain fiber. Research these food items to determine the total fiber and type of fiber for each item. Place the item and grams of total fiber for each fiber-containing food in the appropriate column below, according to its general fiber classification. Food item, total fiber, insoluble Food item, total fiber, soluble E.g. Hearty grain bagel, 7 grams E.g. Oatmeal, 4 grams Macaroni and Cheese, 5 grams Black bean soup, 20grams Cornbread, 3 grams Soymilk, .5 grams Peanut butter, 2 grams Chocolate milk, 2 grams Popcorn, 7 grams Dried apricots, 1gram Green salad with raw veggies, 23grams Steamed carrots, 2 grams 4. Determine the total grams of fiber consumed in this 1-day meal plan. Does this amount of fiber meet the recommendations for a healthful diet? Describe why or why not. Answer: The intake of fiber for the client is 56.5 grams. The range of fiber per day to achieve a healthy diet is 20-35 grams. She is over the normal range and this could cause bloating symptoms. The recommendation is for her to take out some of the fiber foods that she was eating. 5. Describe the health benefits of consuming a high-fiber diet. Include the benefits of both soluble and insoluble fiber. Answer: The benefits of a high-fiber diet is that it lowers cholesterol levels, helps you live longer, helps maintain bowel health, and helps control blood sugar levels. Soluble fibers help 2 reduce inflammation and blood pressure while insoluble helps increase the movement of waste through the digestive tract. 6. Describe the considerations athletes should make when consuming high-fiber foods while training and competing. Answer: They shouldn’t eat high-fiber foods while training because it can cause GI discomfort. 1. Define the following types of fat. List three food sources of each type of fat. Answer: A. Monounsaturated: Fat molecules that have one unsaturated carbon bond in the molecule a. Examples: Nuts, Avocados, Olive oil B. Polyunsaturated: Fat molecules that have more than one unsaturated carbon bond in the molecule a. Examples: Soybean oil, Flax seeds, Walnuts C. Saturated: Fat that is completely saturated in hydrogen a. Examples: Cream, Cheese, Butter D. Trans fats: Form of unsaturated fat that comes in natural and artificial forms a. Examples: Fast-Food, Coffee creamer, Frozen pizza 2. Which of the four types of fat in the previous question are considered least healthful? Which are considered most healthful? Provide an explanation of your answers. Answer: Saturated and Trans-fat are considered the least healthful because they increase the risk of coronary artery disease by raising levels of low-density lipoproteins and lowering levels of highdensity lipoproteins 3 3. Consider an athlete who for the last month has cut virtually all of the fat out of her diet. She states that her reason for this reduction is because her previously high fat intake was “slowing her down” on the track. Now she consumes mostly fat-free foods, and her daily intake of fat averages 15–20 grams. Is this level of fat intake acceptable? Describe the benefits of consuming adequate fat in an athlete’s diet. Answer: The athlete is not getting the acceptable amount of fat in her diet. Getting adequate amounts of fat is beneficial because it provides the athlete with energy, fat-soluble vitamins, and essential fatty acids What changes in dietary intake would you recommend to this athlete? Athlete recommendations: She should increase her fat intake. 4