AGHE Flashcards
1
Q
Best food sources of iron
A
100g chicken liver 13mg Tbs milo 6mg 3 dried apricots 5mg Cup cooked quinoa 4mg 1/2 cupcooked lentils/ beans 4mg Bread/ breakfast cereals 3mg Spinach 1/2 cup cooked 3mg 100g beef 3mg 100g herring 3mg 100g lamb/ turkey/ pork 3mg 30g cashews 2mg
2
Q
Carb content of selected foods
A
1/2 cup fruit juice 15g 1 cup strawberries 5g Small linnet blueberries 17g Almonds 30g, 1-2g Pistachios 30g, 8g
3
Q
15g carbohydrate serves
A
2 slices burger bread 1 slice of other breads 3 vita wheat, 4 corn thins, 10 rice crackers 1/2 cup cooked pasta or quinoa 1:4 cup muesli or raw oats 100g potato or sweet potato 300g yoghurt natural 1/2 mango 2 medium carrots 1 cup of peas 1 small pancake
4
Q
Protein content of key foods
A
100g pork/ chicken - 30g 100g fish - 23g 1/2 cup soybeans - 16g 100g firm tofu 12g Yellow cheese 30g- 8g Seeds/ nuts - 7g 1 cup cooked pasta- 8g 1 cup cooked quinoa- 7g Egg- 6g Regular bread or 1 cup cereal 3-5g
5
Q
Men 19-50
A
Veg and legumes: 6 Fruit: 2 Grains: 6 Meat and poultry: 3 Dairy: 2.5 28-40g oil
6
Q
Women 19-50
A
Veg and legumes: 5 Fruit: 2 Grains: 6 Meat and poultry: 2.5 Dairy: 2.5 28-40g oil
7
Q
Males 51-70
A
Veg and legumes: 5.5 Fruit: 2 Grains: 6 Meat and poultry: 2.5 Dairy: 2.5 28-40g oil
8
Q
Women 51-70
A
Veg and legumes: 5 Fruit: 2 Grains: 4 Meat and poultry: 2 Dairy: 4 28-40g oil
9
Q
Males 70+
A
Veg and legumes: 5 Fruit: 2 Grains: 4.5 Meat and poultry: 2.5 Dairy: 3.5 14-20g oil
10
Q
Women 70+
A
Veg and legumes: 5 Fruit: 2 Grains: 3 Meat and poultry: 2 Dairy: 4 14-20g oil
