Acceptable Macronutrient Distribution Range (AMDR)
Acceptable Macronutrient Distribution Range is abbreviated as AMDR. It can be defined as a range of calorie intakes for a particular source of energy that has been linked to a lower risk of chronic disease while maintaining adequate nutrient levels. Nutritional requirements (carbohydrates, proteins, and fats) have different AMDRs, usually expressed as a percentage of total energy consumption (Cooper, 2013). The range for carbohydrates is 45 to 65, suggesting that these nutrients can account for 45 to 65 percent of daily calorie consumption.
Types of Carbohydrates
Carbohydrates have a variety of effects on one's health. There are three main types of vegetarian diets; these are most commonly known as sugars, starches, and fiber. Starches are generally packed with nutritional elements having vitamin E and essential fatty acids (Cooper, 2013). Sugars (such as glucose and fructose) are involved as simple of fast-acting carbohydrates providing fundamental energy resource for the body (Cooper, 2013). Fiber comprises the indigestible part of plant foods supporting digestive functions of the body.
Negative Health Impact
One of the negative impacts of consuming carbohydrates in excess form, specifically refined carbohydrates, is poor control of blood sugar (Cooper, 2013). Eating cakes and sweeteners on a consistent basis can ultimately increase the insulin levels of the body, causing storage of fat in the body.
Positive Health Impact
Carbohydrates such as fibers and starches can provide substantial benefits for disease prevention. Foods that are rich in such nutrients can boost immunity systems for fighting particular ailments such as obesity and type-2 diabetes.
Part B- Diet Changes
Breakfast
- 1 cup sugar-frosted flake cereal
- 1 cup high-fiber, low-fat cereal
- 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)
- 1 slice of whole grain bread
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
- 1/2 cup of fresh fruits (bananas with berries or any citrus fruits)
- 8 oz grape juice
Snack
- 6 oz fruited yogurt, sweetened
- 1 oz almonds
Dinner
- 5 oz BBQ chicken
- 1 medium baked potato with 1 TBSP butter
- 1/2 cup cooked broccoli
- 8 oz cola (or fresh juice or plain water)
- 4 oz 1% milk
Snack
- 1/2 cup chocolate ice cream
References
Cooper, K. H. (2013). Aerobics Program For Total Well-Being: Exercise, Diet, And Emotional Balance. Bantam.
