W3-L3: Carb Consumption

Question 1

How much sugar should we be consuming according to Health Canada?

Answer 1

• Total sugar: no more than 100g including those from naturally occurring sources such as fruits, vegetables & milk (or no more than 20% of total calories based on a 2,000kcal diet)
• Added sugar: no more than 50g per day or 10% of total calorie intake

Question 2

Canadian Sugar Consumption Trend

Answer 2

Question 3

What are Polyalcohols or sugar alcohols?

Answer 3

• Carbohydrate present naturally in some fruits and vegetables
• Can also be made in a laboratory
• Less calories than sugar (2 kcal/g v 4 kcal/g found in sugar)
• Alternative names include: xylitol, maltitol, mannitol, sorbitol, or simply “sugar alcohol”

Question 4

What is the General Advice on Carb Intake?

Answer 4

1. Choose mostly fruit & vegetables, whole grains, beans, legumes and dairy
2. Chose whole grain and high fibre foods
3. Consider portion sizes in relation to activity
4. Minimize intake of foods with added sugar (<10%)
5. Aim for 5 - 7 portions of fruit and vegetables per day
6. Choose a sustainable approach for long term health

Question 5

What percentage of the total daily intake of calories should be Carbs?

Answer 5

Question 6

What is the role of Carbohydrates in
Physical Activity?

Answer 6

• Exercise intensity plays a key role in determining how much and when glucose is used during an activity
• The source of glucose / ATP for exercise >65% VO2 max =
  carbohydrates
• Glycogen stores will support moderate intensity exercise for 90 mins or high intensity exercise for approx. 30 - 45 min

Question 7

What should be an individuals carb intake when they are exersizing?

Talking about the general population

Answer 7

• Unlikely to exercise at an intensity that requires the very high carbohydrate intakes recommended for athletes
• Eat meal 2 hours before exercise