MacronutrientsTotal Fat and Cholesterol12. What was your average daily fat intake (grams)? ___50g____Total Fat and CholesterolNameDateCarbohydrate, Fat and Protein Lab (F-17) JHName: Date:MacronutrientsAnswer the following questions using the printout from SuperTracker – Nutrients Reports):© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved.USE YOUR 3-DAY AVERAGE TO COMPLETE THE LABSources of Calories: Current recommendations for macronutrients are 45-65% of calories from carbohydrates, 20-35% calories from fat and 10-35% calories from protein. Compare your intakes with the recommendations. Use your 3 day average for the calculations below.1. Average Average Average % Total Eaten Calories from Total Calories Calories (grams) Macronutrient Carbohydrates: ___157 g___ X 4 kcals/g = ____628 ____ / ___1356__ = ____46%____Total Fat: ___49.72 g___ X 9 kcals/g = ___447.48___ / ____1356____ = ____33%___Protein: ___73 g_____ X 4 kcals/g = ____292_____/ ____1356____ = ___22%____2. Compare your % total calories from carbohydrates, fat and protein to the current recommendations.My % total calories form carbohydrates, fat and protein are within the scope of recommendation. 1 Name: Date:CarbohydratesAnswer the following questions using the Nutrient Reports – Target versus Average Eaten:© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved.3. What is the minimum amount of carbohydrate needed and why do we need that amount?The minimum amount of carbohydrate I need is 130 g. Carbohydrates provide Glucose which will convert into energy that used to maintain bodily function and support physical activity. 4. Did you consume the minimum amount of carbohydrates? Explain why or why not?Yes, I did. The average carbohydrate I consumed was 157 g which exceed the recommended amount (130g) for 27 g. 5. List 5 foods that you consumed that were a significant source of carbohydrates?Rice, red beans, rice noodle, oatmeal, and banana nut bread. 6. According to the Choose My Plate recommendations ½ of all grains eaten should be whole grains. List 5 sources of whole grains: Brown rice, oatmeal, whole wheat bread, popcorn, and whole grain cereals. 7. Looking at your Target versus Average Eaten (Food Groups and Calories Report), did you consume enough whole grains?No, my target is to eat more than 3 ounces of whole grains. However, the average amount I consumed was 1.5 ounces, which is below the target amount. 2Name: Date:Fiber Answer the following questions using the printout of your Target versus Average Eaten:8. Referring to your printout, how much fiber did you consume on average per day?© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved.15 g average per day.9. Is this enough to meet your daily requirements?No, my target amount is 25 g. 10. List all foods that you consumed over the 3 days that were a good source of fiber (more than 3 grams per serving). Red beans and rice, green vegetables, oatmeal, whole wheat bread, banana, strawberries, kiwi, beef and rice noodle soup, and Caesar salad. 11. If you do not consume enough fiber (25 grams/day women, 38 grams/day men), which sources could you consume to help increase your intake? (list 2 food sources that are GOOD sources of fiber (> 3 grams/serving) and the amount of fiber/serving each provides)Two food sources that are good sources of fiber: whole-grain bran flake cereal which provides 5 grams per serving. And 3 cups of popped popcorn which provides 3.5 grams of fiber. 3Name: Date:© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved.Total Fat and Cholesterol12. What was your average daily fat intake (grams)? ___50g____13. Calculate the percentage of your calories (showing your work) that come from:a. Total fat: 49.72 g X 9 kcals/g = 447.48 kcals / 1356 calories X 100 = 33%b. Saturated fat: 10.55 g X 9 kcals/g= 94.95 kcals / 1356 calories X 100 = 7%c. Monounsaturated fat: 18.08 g X 9 kcals/g = 162.72 kcals / 1356 calories X 100 = 12%d. Polyunsaturated fat: 16.57 g X 9 kcals/g = 149.16 kcals / 1356 calories X 100 = 11%14. What are the American Heart Association (AHA) recommendations for % calories from fat in the diet and % calories from Saturated fat?For % calories from fat in the diet is 20-35% and % calories form saturated fat is no more than 5-6%.14a. What was your % calories from fat? How does this compare to the AHA recommendations?My percent calories from fat is 33%, that mean I am 2% below the maximum amount of fat intake. 4Name: Date:© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved.Total Fat and Cholesterol14b. What was your % calories from saturated fat? How does this compare to the AHA recommendations?My percent calories from saturated fat is 7%, that is 1% over the AHA recommendations. 15. What three foods were the greatest sources of Saturated Fats?Regular cheese, pizza and grain-based desserts. 16. What three foods were the greatest sources of Trans Fats?French fries, baked product such as pie, and stick margarines.17. What is the recommended daily intake of Cholesterol?Less than 300mg. 17a. What was your average intake?My average intake is 273mg. 18. What three foods were the greatest sources of cholesterol?Egg yolk, animal’s liver, and fish. 19. List 4 ways you can cut down on or improve your saturated fat, trans fat and cholesterol intake. Eat more fruits, vegetables, and whole grains  Limit the intake of animal protein  Try to cook with oils that high in monounsaturated fat Drink fat-free or reduced-fat milk instead of whole milk5Name Date© Department of Exercise and Nutrition Sciences, University at Buffalo. All rights reserved.Trans fat20. What is Trans fat? Trans fat is a type of unsaturated fat that made by adding hydrogen to liquid oil whichit become a solid. Food manufacturers use it to improve texture, stability and shelf life of processed foods because it is inexpensive. 21. Name at least five foods that commonly contain trans fat? Do you consume any of thesefoods? If so, which?French fires, fried chicken, cookies, potato chips, and ice cream. Yes, I sometime consume these foods. 22. Why is Trans fat considered unhealthy?Eating trans fats increase our risk of developing heart disease and