nutrition

Carbohydrates are an essential part of the diet, for it fuels the body and brain with energy. Although it is essential to obtain a sufficient amount of carbohydrate daily, it is also necessary to be aware of the type and amount of carbohydrates consumed. Overconsumption of carbohydrates can not only lead to weight gain due to increased calories, but also an increased blood sugar. When carbohydrates are broken down in the digestive system it becomes glucose. A diet lacking carbohydrates may also yield detrimental effects. As reported by the International Journal of Obesity, although “protein has a similar energy density to carbohydrate” high intakes of protein in place of carbs has the potential to suppress food intake causing ketosis, where the body does not have enough glucose for energy and utilizes stored fat instead1. Based on the averages of the weekend and the weekday nutrients report approximately 50% of my diet’s calories are from carbohydrates, falling in the acceptable macronutrient distribution range of 45 to 65 percent of the total calories. Although the percentage of my carbohydrate intake is deemed acceptable according to the AMDR the sources of the carbohydrate intake is not necessarily healthy or nutrient dense. Based on my nutrients report half or a little less than half of my total sugar comes from added sugars. According to the American Heart Association, a women should consume no more than 25 grams of added sugar per day3. Keeping in mind that 25 grams is the maximum amount, it is recommended by the World Health Organization that the ideal intake of added sugars is less than 5% of one’s total calories3. In order to decrease the amount of added sugars in my diet I must choose foods that aren’t processed with lots of sugars. Added sugars are defined as any sugars or caloric sweeteners added to foods or beverages during processing or preparation. Instead of choosing to eat Quaker’s Chewy Bar as a snack, I could opt for an apple, orange, or some fruit that provides energy but also more nutrients. Not only do these fruits not contain added sugars like the Quaker’s chewy bar, but a medium-sized apple also contains about 4 grams of dietary fiber in addition to the carbohydrates it supplies. Additionally, instead of using granola as a part of  topping for my yogurt, I could use the original cheerios which is a great whole grain option. In comparison to granola, cheerios are minimal in added sugars, for honey and brown sugar is not used in the production process.