Information of Excessive Kinds of Nutrient

8/8/2019 Information of Excessive Kinds of Nutrient

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Back to Top Function

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. An enzyme called amylase helps break downcarbohydrates into glucose (blood sugar), which is used for energy by the body.

Back to Top Food Sources

Carbohydrates are classified as simple or complex. The classification depends on thechemical structure of the food, and how quickly the sugar is digested and absorbed.Simple carbohydrates have one (single) or two (double) sugars. Complex carbohydrateshave three or more sugars.

Back to Top Side Effects

y G etting too many carbohydrates can lead to an increase in total calories, causing

obesity .y N ot getting enough carbohydrates can cause a lack of calories (malnutrition), or

excessive intake of fats to make up the calories.

Back to Top Recommendations

M ost people should get between 40% and 60% of total calories from carbohydrates, preferably from complex carbohydrates (starches) and natural sugars. Complexcarbohydrates provide calories, vitamins, minerals, and fiber.

Foods that are high in processed, refined simple sugars provide calories, but very littlenutrition. It is wise to limit these sugars.

To increase complex carbohydrates and healthy nutrients:

y E at more fruits and vegetables.y E at more whole-grain rice, breads, and cereals.y E at more legumes (beans, lentils, and dried peas).

Here are recommended serving sizes for foods high in carbohydrates:

y V egetables: 1 cup of raw vegetables, or 1/2 cup cooked vegetables, or 3/4 cup of vegetable juice

y Fruits: 1 medium-size fruit (such as 1 medium apple or 1 medium orange), 1/2cup of a canned or chopped fruit, or 3/4 cup of fruit juice

y B reads and cereals: 1 slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal; 1/2cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or dried

peasy D airy: 1 cup of skim or low-fat milk


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For information about how many servings are recommended, see the article on the foodguide pyramid .

Here is a sample 2,000 calorie menu, of which 50 - 60% of the total calories are fromcarbohydrates:

y B reakfasto Cold cereal

1 cup shredded wheat cereal 1 tbsp raisins 1 cup fat-free milk

o 1 small bananao 1 slice whole-wheat toast

1 tsp soft margarine 1 tsp jelly

y L uncho

Smoked turkey sandwich 2 ounces whole-wheat pita bread 1/4 cup romaine lettuce 2 slices tomato 3 ounces sliced smoked turkey breast 1 tbsp mayo-type salad dressing 1 tsp yellow mustard

o 1/2 cup apple sliceso 1 cup tomato juice

y D inner o G rilled top loin steak

5 ounces grilled top loin steak o 3/4 cup mashed potatoes

2 tsp soft margarineo 1/2 cup steamed carrots

1 tbsp honeyo 2 ounces whole-wheat dinner roll

1 tsp soft margarineo 1 cup fat-free milk

y Snackso 1 cup low-fat fruit yogurt

http://health.nytimes.com/health/guides/nutrition/carbohydrates/overview.html


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C arbohydrates

Description: Carbohydrates, also known as starches and sugars, are your body's mainenergy source. Complex carbohydrates include legumes, grains and starchy vegetables,such as potatoes, peas and corn. Simple carbohydrates are found mainly in fruits and milk,

as well as in foods made with sugar, such as candy and other sweets.

Recommendation: G et 45 to 65 percent of your daily calories from carbohydrates.B ased on a 2,000-calorie-a-day diet, this amounts to about 225 to 325 grams a day.E mphasize complex carbohydrates, especially from whole grains, beans and nutrient-richfruits. L imit added sugars from candy and other sweets, and stick with low-fat milk.

P rotein

Description: Protein is essential to human life. Your skin, bones, muscles and organtissue all contain protein. Protein is found in your blood, hormones and enzymes, too.Protein sources include both plant and animal products. L egumes, poultry, seafood, meat,dairy products, nuts and seeds are your richest sources of protein.

Recommendation: G et 10 to 35 percent of your total daily calories come from protein.B ased on a 2,000-calorie-a-day diet, this amounts to about 50 to 175 grams a day.E mphasize plant sources of protein, such as beans, lentils and soy, choose lean meats, andtry to include seafood twice a week.

Fat

Description: Fats are not necessarily your enemy. They help your body absorb essentialvitamins, maintain the structure and function of cell membranes, and help keep your immune system working. B ut fat is a very concentrated energy source. That means it

packs a lot of calories per gram twice as many as carbohydrates and protein, for example. And too much of certain types of fat such as saturated fat and trans fat can increase your blood cholesterol levels and your risk of coronary artery disease.

Recommendation: L imit total fat intake to 20 to 35 percent of your daily calories. B asedon a 2,000-calorie-a-day diet, this amounts to about 44 to 78 grams of total fat a day.E mphasize fats from healthier sources, such as nuts and olive, canola and nut oils.

Saturated fat

Description: Saturated fat is most often found in animal products, such as red meat, poultry, butter and whole milk. Other foods high in saturated fat include those made with


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coconut, palm and other tropical oils. Saturated fat is the main dietary culprit in raisingyour blood cholesterol and increasing your risk of coronary artery disease.

Recommendation: L imit your daily intake of saturated fat to no more than 7 percent of your total calories. B ased on a 2,000-calorie-a-day diet, this amounts to about 15 grams

of saturated fat a day. Remember, saturated fat intake counts toward your total dailyallowance of fat.

Trans fat

Description: Trans fat comes from adding hydrogen to vegetable oil through a processcalled hydrogenation. This makes the fat more solid and less likely to spoil. Trans fat is acommon ingredient in such commercial baked goods as crackers, cookies and cakes, andin fried foods, such as doughnuts and french fries. Shortenings and some types of margarine also are high in trans fat.

Recommendation: L

imit your daily intake of trans fat to no more than 1 percent of your total calories. B ased on a 2,000-calorie-a-day diet, this amounts to about 2 grams of transfat a day. Remember, trans fat intake counts toward your total daily allowance of fat.

C holesterol

Description: Cholesterol is vital to the structure and function of all your cells. B ut it'salso the main substance in fatty deposits (plaques) that can develop in your arteries. Your

body makes all of the cholesterol it needs for cell function. You get added cholesterol byeating animal products, such as meat, poultry, seafood, eggs, dairy products and butter.

Recommendation: L

imit your daily intake of cholesterol to no more than 300 milligramsa day. Reduce added cholesterol by emphasizing fruits and vegetables in your diet,limiting animal products, and eating no more than 6 ounces (170 grams) of meat a day.

Fiber

Description: Fiber is the part of plant foods that your body doesn't digest and absorb.There are two basic types: soluble and insoluble. Insoluble fiber adds bulk to your stooland can help prevent constipation. V egetables, wheat bran and other whole grains aregood sources of insoluble fiber. Soluble fiber may help improve your cholesterol and

blood sugar levels. Oats, dried beans and some fruits, such as apples and oranges, are

good sources of soluble fiber.Recommendation: If you're a woman, get about 21 to 25 grams of fiber a day. If you're aman, get about 30 to 38 grams of fiber a day. E mphasize whole-grain products, fruits,vegetables, beans and peas, and nuts and seeds.

Sodium


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Description: Sodium helps maintain the right balance of fluids in your body, helpstransmit nerve impulses, and influences the contraction and relaxation of muscles. Toomuch sodium, though, can be harmful. And most people do get far too much sodium intheir daily diet. M ost sodium in your diet comes from eating processed and preparedfoods, such as canned vegetables, soups, luncheon meats and frozen foods.

Recommendation: If you're a healthy adult, limit your daily sodium intake to between1,500 and 2,300 milligrams, while aiming for the lower end. Your daily requirementsmay vary if you have certain health conditions, such as high blood pressure. Avoidadding salt during cooking or at the table.

Reference Values for Nutrition Labeling

(Based on a 2000 Calorie Intake; for Adults and Children 4 or More Years of Age)

Nutrient U nit of Measure Daily Values

T otal Fat grams (g) 65

Saturated fatty acids grams (g) 20

Cholesterol milligrams (mg) 300

Sodium milligrams (mg) 2400

Potassium milligrams (mg) 3500

T otal carbohydrate grams (g) 300

Fiber grams (g) 25

Protein grams (g) 50

Nutrient U nit of Measure Daily Values

V itamin A International Unit (IU) 5000

V itamin C milligrams (mg) 60

Calcium milligrams (mg) 1000


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Iron milligrams (mg) 18

V itamin D International Unit (IU) 400

V itamin E International Unit (IU) 30

V itamin K micrograms (g) 80

T hiamin milligrams (mg) 1.5

Riboflavin milligrams (mg) 1.7

Niacin milligrams (mg) 20

V itamin B 6 milligrams (mg) 2.0

Folate micrograms (g) 400

V itamin B 12 micrograms (g) 6.0

Biotin micrograms (g) 300

Pantothenic acid milligrams (mg) 10

Phosphorus milligrams (mg) 1000

Iodine micrograms (g) 150

Magnesium milligrams (mg) 400

Zinc milligrams (mg) 15

Selenium micrograms (g) 70

Copper milligrams (mg) 2.0

Manganese milligrams (mg) 2.0

Chromium micrograms (g) 120

Molybdenum micrograms (g) 75

Chloride milligrams (mg) 3400


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REV . Jan 30, 1998

Nutrients in this table are listed in the order in which they are required to appear ona label in accordance with 101.9(c)

T his list includes only those nutrients for which a Daily Reference V alue (DR V ) hasbeen established in 101.9(c)(9) or a Reference Daily Intake (RDI) in in101.9(c)(8)(iv).

HAT IS %DI?

P ercentage Daily Intakes (%DI) are a guide to how much energy andkey nutrients an average adult should eat in order to have a balanced diet. The key nutrients arethe ones usually listed in the nutrition information panel on food packs - protein, fat, saturated

fat, carbohydrate, sugars and sodium.

For example, we need an energy intake of around 8700kJ (for an average adult), so 8700 is ourDI amount for energy. Most of the key nutrients give us energy, so the DI for nutrients is basedon the average energy amount we need.

Your DI may be higher or lower depending on your energy needs. Energy and therefore nutrientneeds vary from person to person depending on gender, age, weight and how much activity youdo. P eople who are very active need more energy than inactive people. Young children also havelower energy needs.


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This is the recommended DI for an average adult in one day


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The Nutrition Facts Label - An Overview:

The information in the main or top section (see #1-4 and #6 on the sample nutrition label below), can vary with each food product; it contains product-specific information(serving size, calories, and nutrient information). The bottom part (see #5 on the sample

label below) contains a footnote with D aily V alues ( DV s) for 2,000 and 2,500 caloriediets. This footnote provides recommended dietary information for important nutrients,including fats, sodium and fiber. The footnote is found only on larger packages and doesnot change from product to product.

In the following N utrition Facts label we have colored certain sections to help you focuson those areas that will be explained in detail. You will not see these colors on the foodlabels on products you purchase.


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The Serving Size

(#1 on sample label) :The first place to start when you look at the N utrition Facts label is the serving size andthe number of servings in the package. Serving sizes are standardized to make it easier tocompare similar foods; they are provided in familiar units, such as cups or pieces,followed by the metric amount, e.g., the number of grams.

The size of the serving on the food package influences the number of calories and all thenutrient amounts listed on the top part of the label. P ay attention to the serving size,especially how many servings there are in the food package. Then ask yourself,"How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) In thesample label, one serving of macaroni and cheese equals one cup. If you ate the whole

package, you would eat two cups. That doubles the calories and other nutrient numbers,including the % D aily V alues as shown in the sample label.


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Example

Single Serving %DV Double Serving %DV

Serving Size 1 cup (228g) 2 cups (456g)

Calories 250 500

Calories from Fat 110 220

Total Fat 12g 18% 24g 36%

Trans Fat 1.5g 3g

Saturated Fat 3g 15% 6g 30%

Cholesterol 30mg 10% 60mg 20%

Sodium 470mg 20% 940mg 40%

Total Carbohydrate 31g 10% 62g 20%

Dietary Fiber 0g 0% 0g 0%

Sugars 5g 10g

P rotein 5g 10g

Vitamin A 4% 8%

Vitamin C 2% 4%

Calcium 20% 40%

Iron 4% 8%

C alories (and C alories from Fat)


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Calories provide a measure of how much energy you get from a serving of this food.M any Americans consume more calories than they need without meeting recommendedintakes for a number of nutrients. The calorie section of the label can help you manageyour weight (i.e., gain, lose, or maintain.) Remember: the number of servings youconsume determines the number of calories you actually eat (your portion amount).

(#2 on sample label) :In the example, there are 250 calories in one serving of this macaroni and cheese. Howmany calories from fat are there in O NE serving? Answer: 110 calories, which meansalmost half the calories in a single serving come from fat. What if you ate the whole

package content? Then, you would consume two servings, or 500 calories, and 220 wouldcome from fat.

General Guide to Calories

y 40 Calories is lowy 100 Calories is moderatey 400 Calories or more is high

The G eneral G uide to C alories provides a general reference for calories when you look at a N utrition Facts label. This guide is based on a 2,000 calorie diet.

Eating too many calories per day is linked to overweight and obesity.

The Nutrients: How Much?

(#3 and 4 on sample label):L ook at the top of the nutrient section in the sample label. It shows you some keynutrients that impact on your health and separates them into two main groups:


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Limit These Nutrients

(#3 on sample label) :The nutrients listed first are the ones Americans generally eat in adequate amounts, or even too much. They are identified in yellow as Limit these Nutrients. E ating too muchfat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certainchronic diseases, like heart disease, some cancers, or high blood pressure.

Important: Health experts recommend that you keep your intake of saturated fat,trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.

Get Enough of These

(#4 on sample label) :

M ost Americans don't get enough dietary fiber, vitamin A, vitamin C, calcium, and ironin their diets. They are identified in blue as G et Enough of these Nutrients . E atingenough of these nutrients can improve your health and help reduce the risk of somediseases and conditions. For example, getting enough calcium may reduce the risk of osteoporosis, a condition that results in brittle bones as one ages (see calcium section

below ). E ating a diet high in dietary fiber promotes healthy bowel function. Additionally,a diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularlysoluble fiber, and low in saturated fat and cholesterol may reduce the risk of heart disease.

Remember: You can use the Nutrition Facts label not only to help limi t those

nutrients you want to cut back on but also toi ncrease

those nutrients you need toconsume in greater amounts.


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Understanding the Footnote on the Bottom of the Nutrition FactsLabel

(#5 on sample label) N ote the * used after the heading "% D aily V alue" on the N utrition Facts label. It refers tothe Footnote in the lower part of the nutrition label, which tells you " %DVs are basedon a 2,000 calorie diet ". This statement must be on all food labels. B ut the remaininginformation in the full footnote may not be on the package if the size of the label is toosmall. When the full footnote does appear, it will always be the same. It doesn't changefrom product to product, because it shows recommended dietary advice for allAmericans--it is not about a specific food product.

L ook at the amounts circled in red in the footnote--these are the D aily V alues ( DV ) for each nutrient listed and are based on public health experts' advice. DV s are recommendedlevels of intakes. DV s in the footnote are based on a 2,000 or 2,500 calorie diet. N otehow the DV s for some nutrients change, while others (for cholesterol and sodium) remainthe same for both calorie amounts.

How the Daily Values Relate to the %DVs

L ook at the example below for another way to see how the D aily V alues ( DV s) relate tothe % DV s and dietary guidance. For each nutrient listed there is a DV , a % DV , anddietary advice or a goal. If you follow this dietary advice, you will stay within publichealth experts' recommended upper or lower limits for the nutrients listed, based on a2,000 calorie daily diet.

Examples of DVs versus %DVsBased on a 2,000 Calorie Diet

Nutrient DV %DV

Goal

Total Fat 65g = 100%DV Less than

Sat Fat 20g = 100%DV Less than

Cholesterol 300mg = 100%DV Less than


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Sodium 2400mg = 100%DV Less than

Total Carbohydrate 300g = 100%DV At least

Dietary Fiber 25g = 100%DV At least

Upp er Limit - Eat " Less than"...

The nutrients that have "upper daily limits" are listed first on the footnote of larger labelsand on the example above. Upper limits means it is recommended that you stay below -eat "less than" - the D aily V alue nutrient amounts listed per day. For example, the DV for Saturated fat (in the yellow section) is 20g. This amount is 100% DV for this nutrient.What is the goal or dietary advice? To eat "less than" 20 g or 100% DV for the day.

Information of Excessive Kinds of Nutrient

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