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Using your DA Plus diet analysis forms and summary print-out, answer the following questions.

1. How many grams of carbohydrate do you consume in an average day?

Since there are 4 calories/gram of carbohydrate, how many carbohydrate calories do you consume?

2. It is estimated that you need at least 125 grams or more of carbohydrate just for your brain each day. How does your intake compare with this minimum requirement? Why should you consume more than the minimum recommended amount of carbohydrate?

3. What percentage of your total calories is contributed by carbohydrate as shown on your 5-day summary? %.

How does this compare with the dietary guideline of about 60% carbohydrate?

4. Another dietary goal is that no more than 10% of your total calories should come from refined and other processed sugars and foods high in such sugars. To assess your carbohydrate consumption against this standard, sort the carbohydrate-containing food items you ate into three groups. Your daily spreadsheets for carbohydrates will be helpful in tabulating your calories.

Note: If you use data from all five days, you must divide by 5 to get an average.

Group A		Foods containing complex carbohydrate (foods found among the grains, starchy foods, and some vegetables )
Group B		Foods containing dilute simple carbohydrates (milk , some vegetables or fresh fruits)
Group C		Foods containing mostly concentrated simple carbohydrate (sugar, honey, molasses, syrup, jam, jelly, candy, cakes, doughnuts, sweet rolls, cola beverages, dried fruits, fruit-sweetened products, and so on)

Calories from group A
Calories from group B
Calories from group C

Does your concentrated sugar intake (group C) exceed the recommendation of 10% of your total calories? (To calculate your percentage divide your group C calories number by your personal recommended calories number from your profile sheet and multiply by 100.) %.

5. Hidden Sugars in Foods

Many manufacturers list the different types of sugars in their products separately. Legally, ingredients must be listed in order of quantity. By listing different sugars separately, the product may appear to be lower in sugar to the uninformed consumer. Look for hidden sugar in the foods you buy. Read the labels of products you've purchased and note the position of sugar in the list of ingredients. Sugar is not the only word to look for; be sure to count all "simple" carbohydrates as well. If different kinds of sugar appear in second, third, and fourth place on a label, then sugar is the predominant ingredient even though it isn't listed first. If you do not buy processed foods, check a variety of foods at the grocery.

List 4 products below with their sugar contents. Be sure to list all of the sugars.

Name of Product	Sugars in Product

6. Fiber in your diet.

What is your percentage of fiber in your diet? % of recommended amount.

Is this adequate?

Which foods contributed to your fiber intake?

If your fiber intake was not adequate what foods could you add to your diet to increase fiber?

What role does fiber play in the diet?

If you have any questions about this assignment, e-mail rrichard@bcc.ctc.edu