Question

1. Mike eats 2700 kcals per day. Calculate the range of grams of carbohydrates that he can incorporate into his diet based on the Acceptable Macronutrient Distribution Ranges (AMDR) of 45% to 65% for carbohydrate. Show your work/calculation.

2. The health benefits of this fiber include lower blood cholesterol and delayed gastric emptying.  What is it? List two foods that contain this type of fiber.

3. List three (3) risk factors for cardiovascular disease that can be modified by lifestyle changes? Give examples of lifestyle changes.

Answer 1

1) The macronutrient calculator will give you the estimated amount of carbohydrates, Protein and fat (grams) to consume based on your daily calorie needs.

The range of carbohydrates 45 to 65%, Protein 10 to 35%, Fat 20 to 35%.

According to AMDR CHO will provide 4Calorie per gram. To determine the proper macronutrient distribution the formula would be

Calorie needs × carbohydrates % / 4 = carbohydrates grams.

Here calorie is2700gms

Low range formula would like this for a 2700 calorie consumption

2700×45%(.45)/4=304grams

The low range formula

2700×65%(.65)/4=439 grams.

The range of grams of carbohydrates per day is

304-439 grams.

2)Dietary fibre - It will lower the blood cholesterol levels and it will delay the gastric emptying.

Types of food contain dietary fiber

Nuts and seeds

Fruits -oranges and melon

Vegetables-carrot ,broccoli, sweet corn

Potatoes with skin, beans, pulses.

3)Risk factors of cardiovascular disease

High blood pressure, High cholesterol levels, obesity and over weight, smoking

Examples of life style changes

1) Stop smoking

2) Healthy diet should follow. This is the best weapon to fight against cardiovascular disease.

3) Maximum should avoid non-veg (meat, chicken)

4) Regular, moderate to vigorous physical activity help to control obesity blood cholesterol and hypertension.