SUBMITTED TO: Maam Aniza

SUBMITTED BY: Maryam shahzadi

SAP ID: 70076221

COURSE: Life Through Nutition Cycle

DEPARTMENT: BDNS

SEMESTER: 03

ASSIGNMENT: 01

Assignment no. 01
 ❏ What is AMDR?
❖ An Acceptable Macronutrient Distribution Range (AMDR) is defined as a
range of intakes for a particular energy source that is associated with
reduced risk of chronic disease while providing adequate intakes of
essential nutrients. An AMDR is expressed as a percentage of total energy
intake.
Percentage of Micronutrients
The body of a healthy lean man is composed of roughly 62 percent water, 16 percent
fat, 16 percent protein, 6 percent minerals, and less than 1 percent carbohydrate,
along with very small amounts of vitamins and other miscellaneous substances.

Measuring Units:

Measuring Units Volume

1 teaspoon (tsp) 5 ml and 0.16 oz

1 tablespoon (tbsp.) 3 tsp or 15 ml or 0.5 oz

1 cup (c) 8 oz. or 16 tbsp. about 250 mL

0.25 L

1 ounce (oz.) 28-30 ml.

1 gallon (gal) 8 c or 128 oz. or 3.8 L

1 quart (qt) 4 c or 32 oz. or 0.95 L

1 pint (pt) 2 c or 16 oz. or 0.47 L.

Servings of Dairy Product:

● Low-fat and fat-free
 ● 3 servings per day

Milk 1 cup

Yogurt 1 cup

Cheese 1.5 oz

Serving of Fruits:
● Fresh, frozen, canned and dried1
● 4 servings per day

Examples:

● 1 medium whole fruit

● ½ cup cut-up fruit
● ¼ cup 100% fruit juice3
● ¼ cup dried fruit1

Serving of Grains:
● At least half should be whole grain/high in dietary fiber
● 6 servings per day

bread 1 slice

tortilla 1 small

ready-to-eat cereal flakes 1 cup

uncooked pasta or rice 1 oz (⅛ cup)

cooked rice, pasta, or cereal 1/2 cup

popped popcorn 1/2 cup

Serving of Poultry, meat and eggs:

● Lean and extra-lean; skin and visible fat removed
● 8-9 servings per week
 ● Examples:
○ 3 oz cooked meat or poultry
○ 1 egg or 2 egg whites
○ 3 oz cooked fish or seafood

Serving of Nuts, seeds:

● 5 servings per week
● Examples:
○ Tbsp peanut butter
○ 2 Tbsp or 1/2 oz nuts or seeds
○ ¼ cup cooked beans or peas

Serving of Vegetables:

● Fresh, frozen, canned and dried

● 5 servings per day
● Examples:
○ 1 cup raw leafy greens
○ ½ cup cut-up vegetables
○ ½ cup cooked beans or peas
○ ¼ cup 100% vegetable juice