The Meal Plan Carbs
AMDR is the abbreviation for Acceptable Macronutrient Distribution Range and represents the range of nutrient intake that provides the required amount of essential nutrients and is also associated with a low risk of chronic disease (U.S. Department of Health and Human Services and U.S. Department of Agriculture, 2015). Carbohydrates should be the main component of a normal diet with a higher AMDR than proteins or fats. The recommended carbohydrate AMDR for an adult is approximately 45-65% of the daily caloric intake, the later amounting usually to about 2000 kcal and varying greatly from 1600 to 3200 kcal (U.S. Department of Health and Human Services and U.S. Department of Agriculture, 2015).
Carbohydrates can have different nutritional roles and health effects depending on their type and abundance. Thus, small-molecule simple carbohydrates like glucose, fructose and sucrose are easily assimilated by the organism, representing an easily accessible energy source ("Carbohydrates", 2014). However, simple sugars in high amounts, especially fructose, can raise the level of triglycerides (blood fats), which are usually associated with diseases like diabetes or coronary heart disease ("Carbohydrates", 2014). Complex carbohydrates such as starches are the basic components of cereals, legumes, and other foods and, when cooked, provide most of the energy of a normal diet (see above). Starches are converted into glucose by the organism, but through a much slower process, thus, preventing hunger to reinstate soon after eating, but also keeping the glycemic index low (which is especially important in diabetes) ("Carbohydrates", 2014). Interestingly, replacing some of the carbohydrates with proteins or unsaturated fats as part of dietary approaches for reducing hypertension helps to lower blood pressure and LDL-cholesterol, both of which are associated with serious cardiovascular diseases (U.S. Department of Health and Human Services and U.S. Department of Agriculture, 2015). Finally, carbohydrates with the longest chains are largely indigestible and constitute the dietary fiber, which is an important component of healthy nutrition, being favorable for intestinal flora, but also preventing overeating ("Carbohydrates", 2014).
Part B
Breakfast
1 cup sugar-frosted flake cereal – replace with the same amount of sugarless bran flakes or muesli (no added sugar plus fibers)
8 oz 1% milk
8 oz orange juice
2 scrambled eggs
Snack
1/2 peanut butter and jelly sandwich (1 slice white bread, 1 TBSP Skippy peanut butter, 1 TBSP grape jelly)
Lunch
8 oz tomato soup
6 Saltine crackers
1 turkey sandwich (3 oz turkey, 2 slices white bread)
1/2 cup canned pears in heavy syrup – replace with 1 fresh pear or apple (no added sugar plus fibers)
8 oz grape juice
Snack
6 oz fruited yogurt, sweetened – replace with the same amount of simple yogurt (no added sugar)
1 oz almonds
Dinner
5 oz BBQ chicken
1 medium baked potato with 1 TBSP butter – (optional) replace with 4 oz of lentils or peas dish (additional fiber)
1/2 cup cooked broccoli
8 oz cola – unless it is a light version of cola (sweeteners instead of sugars), it should be replaced with sugarless soda
4 oz 1% milk
Snack
1/2 cup chocolate ice cream – replace with a cup of fruit salad with sugarless cream
References
Carbohydrates. (2014). American Heart Association. …
