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NR228 Nutrition, Health, and Wellness Week 2 Study guide--Chapters 4, 7, 8
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NR228 Nutrition, Health, and Wellness Week 2 Study guide--Chapters 4, 7, 8
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NR228 Nutrition, Health, and WellnessWeek 2 Study guide--Chapters 4, 7, 8
Chapter 4: Carbohydrates
1. Carbohydrate:
a) They are a convenient and economical source of calories for people throughout the world.
b) Carbohydrates are composed of organic compounds composed of carbon, hydrogen, and oxygen.
i. The compounds consist of:
1. Simple carbohydrates like glucose and sucrose.
2. Complex carbohydrates like starch and dietary fiber.
2. What is the Dietary Reference Intake (DRI) and Acceptable Macronutrient Distribution Range (AMDR) for
carbohydrates?
a) DRI: 130g/day for adults ages 19 to 30.
b) AMDR: 45% to 65% kcal intake per day, which come from primary complex carbohydrates.
3. According to your book Chapter 4 paragraph 3, what are the recommended average daily servings for
carbohydrates
a) Three quarters of MyPlate consist of foods that are excellent sources of carbs, which are vegetables,
fruits and grains.
i. 2 cups of fruits
ii. 2 ½ cups of vegetables
iii. 6 oz. of grains (at least ½ being whole grain, which provides an adequate amount of complex
carbohydrates).
4. Review Box 4-1 and compare and contrast whole grains with refined grains.
a) Whole grains: Contains the entire grain kernel (bran, germ, and endosperm)
i. Example of whole grain products:
1. Amaranth, brown rice, buckwheat, bulgur (cracked wheat), millet, oatmeal, popcorn,
rolled oats, quinoa, sorghum, triticale, whole grain barley, whole grain cornmeal,
whole rye, whole wheat bread, whole wheat crackers, whole wheat pasta, whole
wheat sandwich buns and rolls, whole wheat tortillas, wild rice, ready to eat breakfast
cereals (whole wheat cereal flakes and muesli).
b) Refined grains: They have been milled were the process removes the bran and the germ. Dietary
fiber, iron, and many vitamins have been removed as well.
i. Most refined grains have been enriched, meaning certain B vitamins (thiamin, riboflavin,
niacin, and folic acid) and iron are added back in the process.
ii. Fiber is not added in the enriched grains.
iii. Example of refined grains products:
1. Cornbread, corn tortillas, couscous, crackers, flour tortillas, grits, noodles, pitas,
pretzels, white bread, white sandwich buns and rolls, white rice, pastas (spaghetti and
macaroni), and ready to eat breakfast cereals (corn flakes).
,5. What does the term “enriched” mean?
a) Most refined grains have been enriched, meaning certain B vitamins (thiamin, riboflavin, niacin, and
folic acid) and iron are added back in the process.
b) Fiber is not added in the enriched grains.
6. How much of grain consumption should be whole grains?
a) At least half of the grains need to be whole grains.
7. What enzymes are required to metabolize disaccharides? Lactase deficiency is common in what ethnic
groups? What other factor contributes to lactase deficiency?
a) Enzymes needed to metabolize disaccharides:
Maltase
i. Maltose------------ glucose + glucose (Maltase for maltose)
Sucrase
ii. Sucrose----------- fructose + glucose (Sucrase for sucrose)
Lactase
iii. Lactose------------- galactose + glucose (Lactase for lactose)
iv. These specific enzymes for disaccharides are then secreted by the small intestine border cells,
which then hydrolyzes the disaccharides into monosaccharides.
b) Lactase deficiency:
i. Asian/Pacific Islanders (Asian American)
ii. African (African American)
iii. Hispanic (Hispanic American)
iv. Latinos
v. Native American
c) Factors that contribute to lactase deficiency
i. Primary lactose intolerance is caused by a genetic factor that limits the ability to produce
lactase.
ii. Secondary lactose intolerance happens when a chronic GI illness affects the intestinal tract,
which decreases the amount of lactase produced.
8. (We will look at this is class, do not complete) Then review Box 4-1, or go through you cupboards at
home and complete the table to describe a 1 ounce serving of the following foods. Then review The
Diabetic Exchange List document and include the serving sizes for one 15 gram CARB exchange. Add the
calories. Add the glycemic index from Table 4-2. Look up the information for the fruits and vegetables and
add to your table.
Grains 1 ounce serving 15 gram carb Calories/15 g carb Glycemic Index
exchange serving exchange
Bagel 1 mini bagel 72
White bread 1 small slice 1 slice 72
English muffin ½ muffin ½ muffin
Oatmeal ½ cup cooked; 1 ½ cooked
, instant pckg; 1 oz.
(1/3 cup) dry
Pancake 1 pancake (4 ½ 2 pancakes
inch diameter)
Popcorn 3 cups—popped 3 cups
Raisin Bran 1 cup ½ cups 60
Cheerios ¾ cups 60
Macaroni ½ cup cooked ½ cup cooked 60
Tortilla – 6 inch 1 tortilla 1 tortilla
Rice ½ cup cooked 1/3 cup 60
Sugars 1 ounce serving 15 gram carb Calories/15 g carb Glycemic Index
exchange serving exchange
Granulated
Sugar
Maple Syrup 2 tbsp. 1 tbsp.
Honey
Coca Cola 63
Fruits and 1 ounce serving 15 gram carb Calories/15 g carb Glycemic Index
Vegetables (approximate) exchange serving exchange
Potato, mashed ½ cup 80 90
Corn ½ cup
Watermelon 1 ¼ cup (cubes) 60
Apple – small 1 small (2 ¼ 1 small 60 40
diameter)
Banana ½ banana 60 50
Raisins 2 tbsp. 60
Orange juice ½ cup 60
9. Compare and contrast 1 ounce serving of grains with the 15 gram carb exchange. Compare and contrast 1
ounce serving of fruits with the 15 gram carb exchange. Why are fruits and vegetables different? Why do
pancakes and tortilla show 2 exchanges instead of 1 in the Exchange table? (1 carb + 1 fat)? Draw some
conclusions about how exchanges are different than carb counting for meal planning? Only counting the
carb grams, not including the protein or fat grams found in an exchange.
10. Compare and contrast monosaccharides, disaccharides and polysaccharides.
a) Monosaccharides: are composed of a single carbohydrate units.
i. Glucose, fructose, and galactose are monosaccharides.
b) Disaccharides: They consist of two single carbohydrates bound together.
i. Sucrose, maltose, and lactose are disaccharides.
c) Polysaccharides: Consist of many units of monosaccharides joined together.
i. Starch and fiber are food sources of polysaccharides.
11. Explain the function of carbohydrates as a nutrient in the body.
a) Carbohydrates provide fiber, energy, and sweeteners (sucrose and fructose).
b) Energy is the only real nutrient function for carbohydrates.
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