Carbohydrate Consumption Patterns
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Questions and Answers

What percentage of total energy from carbohydrates is recommended in a nutritionally adequate diet?

45 to 65%

What is the primary source of carbohydrates in the diets of people in developing nations?

Relatively unprocessed carbohydrates from whole grains, beans, potatoes, corn, and other starchy vegetables

What is the average percentage of calories from carbohydrates in the typical diet of adult Americans?

About 46%

What is the recommended daily limit of added sugars in a 2000 kcal/day diet?

<p>No more than 12 teaspoons (about 200 kcal)</p> Signup and view all the answers

How many teaspoons of added sugars does the average American consume per day?

<p>About 22</p> Signup and view all the answers

What is the approximate energy contribution of added sugars in a 2000 kcal/day diet?

<p>Almost 18%</p> Signup and view all the answers

How much added sugar is in a 12-ounce can of cola-flavored, sugar-sweetened soft drink?

<p>About 37 g</p> Signup and view all the answers

How many kilocalories does each gram of sugar supply?

<p>4 kcal</p> Signup and view all the answers

What percentage of daily limit for the intake of added sugars is met by drinking one can of cola for a person who needs 2000 kcal daily?

<p>three-quarters</p> Signup and view all the answers

What do 100% fruit juices, unlike colas and other soft drinks, contribute to the diet?

<p>water-soluble vitamins and antioxidant phytochemicals</p> Signup and view all the answers

What are the main sources of added sugars in Americans’ diets?

<p>sugar-sweetened beverages, snacks, and “sweets”</p> Signup and view all the answers

What is a recommended replacement for soft drinks according to Food & Nutrition tips?

<p>plain water</p> Signup and view all the answers

What type of fruit products often contain added sugars and only 10% fruit juice?

<p>fruit “drinks,” “punches,” “blends,” “cocktails,” or “ades”</p> Signup and view all the answers

What nutrient do most fruits contain in abundance compared to pastries or chips?

<p>fiber</p> Signup and view all the answers

Where are you likely to find high amounts of unhealthy carbohydrates according to the text?

<p>vending machines, convenience stores, or fast-food restaurants</p> Signup and view all the answers

What is a recommended way to prepare healthy and portable snacks according to the text?

<p>placing whole fresh fruit or small plastic containers filled with chunks of fresh fruit and pieces of vegetables into your purse or backpack</p> Signup and view all the answers

Study Notes

Carbohydrate Consumption Patterns

  • In industrialized nations, people tend to eat more highly refined starches and added sugars, whereas in developing nations, diets are largely based on unprocessed carbohydrates, such as whole grains, beans, potatoes, and starchy vegetables.
  • Nutritionally adequate diets should provide 45-65% of total energy from carbohydrates.
  • The typical diet of adult Americans supplies about 46% of calories from carbohydrates, with a significant portion coming from added sugars.

Added Sugars in American Diets

  • Added sugars are sources of empty calories, with the average American consuming about 22 teaspoons (almost 18% of daily energy) per day, exceeding the recommended daily limit of 12 teaspoons (200 kcal) for a 2000 kcal diet.
  • A 12-ounce can of cola-flavored soft drink contains about 37g of added sugar, contributing to 150 kcal of added sugars (three-quarters of the daily limit).
  • Main sources of added sugars in Americans' diets include sugar-sweetened beverages, snacks, and "sweets".

Reducing Added Sugar Consumption

  • Practical ways to reduce added sugar consumption include:
    • Replacing soft drinks with plain water or infused water
    • Making carbonated drinks with 100% fruit juice and club soda
    • Reading labels for juice content and avoiding "fruit drinks" with added sugars
    • Preparing portable, nutritious snacks, such as fresh fruit and vegetables, to replace processed snacks
    • Choosing whole, unprocessed foods, like fruits, over processed snacks, like pastries or chips

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Description

This quiz covers the sources of added sugars in American diets and practical ways to reduce sugar consumption. It also compares carbohydrate intake in developing and industrialized nations.

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