Carbohydrate Consumption Patterns
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Questions and Answers

What percentage of total energy should a nutritionally adequate diet provide from carbohydrates?

  • 55-75%
  • 45-65% (correct)
  • 25-45%
  • 35-55%

    • What is the primary source of energy for millions of people in developing nations?

  • Highly refined starches
  • Relatively unprocessed carbohydrates (correct)
  • Protein
  • Added sugars

    • What percentage of calories does the typical diet of adult Americans get from carbohydrates?

  • 35%
  • 40%
  • 50%
  • 46% (correct)

    • How many teaspoons of added sugars should people who follow a 2000 kcal/day diet limit their intake to?

    <p>12 teaspoons per day</p> Signup and view all the answers

    How many grams of added sugar are in a 12-ounce can of a cola-flavored, sugar-sweetened soft drink?

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

    How many kilocalories of added sugars do 37 grams of added sugar contribute to the diet?

    <p>150 kcal</p> Signup and view all the answers

    What percentage of the energy in a 2000 kcal/day diet should come from added sugars?

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

    Why are added sugars considered empty calories?

    <p>They supply no nutrients</p> Signup and view all the answers

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

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

    What is the main source of added sugars in Americans’ diets?

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

    What is the difference between 100% fruit juices and soft drinks?

    <p>100% fruit juices contribute water-soluble vitamins and antioxidant phytochemicals, unlike soft drinks</p> Signup and view all the answers

    What is a recommended alternative to drinking soft drinks?

    <p>Plain water with a slice of lemon or lime</p> Signup and view all the answers

    What type of snacks are crowding out more nutritious items from your diet?

    <p>Sugar-sweetened beverages, cookies, chips, and processed snack foods</p> Signup and view all the answers

    What can you do to prepare portable, tasty, and nutritious snacks?

    <p>Prepare your own snacks at home</p> Signup and view all the answers

    What is a characteristic of most fruits?

    <p>They contain a variety of antioxidants and have less fat and more fiber, vitamins, and minerals than pastries or chips</p> Signup and view all the answers

    What is a recommended dessert option?

    <p>Fresh fruit</p> Signup and view all the answers

    Study Notes

    Carbohydrate Consumption Patterns

    • In developing nations, people rely on diets that supply most of their energy from unprocessed carbohydrates, especially complex carbohydrates from whole grains, beans, potatoes, and starchy vegetables.
    • In industrialized nations, people tend to eat more refined starches and added sugars.
    • Nutritionally adequate diets should provide 45-65% of total energy from carbohydrates.

    Added Sugars in American Diets

    • The typical diet of adult Americans supplies about 46% of calories from carbohydrates, with much of it being added sugars.
    • In 2017, the average American consumed about 22 teaspoons of added sugars per day, almost 18% of the energy in a 2000 kcal/day diet.
    • The Dietary Guidelines recommend limiting added sugar intake to no more than 12 teaspoons per day (about 200 kcal) for a 2000 kcal/day diet.

    Main Sources of Added Sugars

    • Sugar-sweetened beverages, snacks, and "sweets" are the main sources of added sugars in Americans' diets.
    • Sugar-sweetened beverages include carbonated soft drinks, fruit "ades", flavored vitamin-water products, and sports and energy drinks.

    Reducing Added Sugar Consumption

    • Replace soft drinks with plain water and make it more interesting by adding a slice of lemon or lime, or a few fresh or frozen berries.
    • Add 1 part club soda to 1 part orange or other 100% fruit juice to make a refreshing carbonated drink.
    • Read labels for information about juice content when selecting a fruit juice product.

    Increasing Healthy Carbohydrate Intake

    • Sugar-sweetened beverages, cookies, chips, and processed snack foods contain large amounts of refined starches and added sugars.
    • Frequently purchasing foods and beverages from vending machines, convenience stores, or fast-food restaurants can lead to high intake of unhealthy carbohydrates.
    • Prepare portable, tasty, and nutritious snacks by placing whole fresh fruit or small plastic containers filled with chunks of fresh fruit and pieces of vegetables into your purse or backpack.

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    Description

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

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