KINS 3010
Module 2 Assignment–Survey Dietary Carbohydrates and Fats
Due:
50-Points
• Differentiate among food sources of saturated, monounsaturated, and polyunsaturated fatty acids and cholesterol.
• Distinguish between essential and nonessential amino acids and explain why adequate amounts of each of the essential amino acids are required for protein synthesis.
• Identify food sources of protein, distinguish between high-quality and low-quality proteins, and describe the concept of complementary proteins.
• Discuss why physical activity is a key to weight loss and especially important for later weight maintenance.
• Describe why and how behavior modification fits into a weight-loss program.
• Evaluate the use of dietary supplements with respect to their potential benefits and hazards to the body.
Instructions. Complete all the activities listed in the bullet format below. Compile a 500 word or more discussion that reflects the following: (1) what you learned from each of the activities (2) the most surprising thing that you found out by completing the activities (3) knowing what you know now from these experiences, the changes you will implement to improve your overall nutrition Use outside sources for support when writing your discussion. Use the rubric as a checklist in completing this assignment. Delete these instructions before submitting assignment.
Activities
• Use the formula by Mayo Clinic in their article, Fat Grams: How to Track Fat in Your Diet
to learn how to tally fat grams. Tally fat grams you eat for a day using this tool. Keep track of your total. Consider how to reduce your fat intake?
• Go to supermarket and compare the P/S ratio of butter and different margarines, including stick, tub, and squeezable. Calculate the P/S ratio simply by dividing the grams of saturated fat into those of polyunsaturated fat (determined from Total Fat – Saturated Fat). Which brands of margarine have the highest P/S ratio? Also, collect information on the type of oil used in each of the brands. Which types of margarines and oils would you consider lowering the risk of coronary heart disease, as well as hydrogenation?
• Go to a supermarket and compare various meats for fat grams per serving. You should compare ground turkey, turkey hot dogs, chicken breasts, breaded chicken breasts, ground beef, and various brands of lunchmeats by looking at the food labels. Take note on what you discover. For example, were the poultry products lower in fat grams per serving than red meats? Which products contained the most fat grams per serving? What percentage of lunchmeats were fat?
• Visit the supermarket and examine non-dairy creamers/coffee whiteners, whipped toppings, peanut butter, and mayonnaise labeled “no cholesterol”. What did you discover regarding the amount of fat and type of fat, illustrating differences in the concepts of cholesterol and fat? How much sugar per serving in the items that you have examined? Where is sugar on the ingredient list?
• Examine various types and brands of nut butters (peanut butter, almond butter, etc.). Consider the fat content, including the level of saturated, polyunsaturated and monounsaturated fats of each. Also compare sugar content of these products.
• Complete the Rate Your Plate activity, “Estimate Your Fiber Intake” in Chapter 5. Consider how you can get more fiber in your diet after completing this activity.
• Make a list of carbohydrates that you have consumed during a day. Separate the carbohydrates into two categories: simple and complex. Which list has the most items—your simple list or the complex list?
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• The USDA recommends getting up to 35 percent of your calories from fat, which means up to 97 grams of fat per day in a 2,500-calorie diet and up to 66 grams of fat per day in a 2,000-calorie diet. The dietary reference intake for fat in adults is 20% to 35% of total calories from fat. That is about 44 grams to 77 grams of fat per day if you eat 2,000 calories a day. It is recommended to eat more of some types of fats because they provide health benefits
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