canada food guide review for final Flashcards
what does the acronym DRI stand for
Dietary Reference Intake
For individuals aged 1-3 years old What is the acceptable percentage of total calories from
Carbohydrates
Carbohydrates:45-65%
The food guide recommends that individuals eat at least one dark ______ and one _______ vegetable each day.(think color). These vegetables are mentioned because they are rich in _____and _______
ONE DARK GREEN/DAY
ONE ORANGE VEGETABLE/DAY
THEY ARE RICH IN FOLATE AND VITAMIN A
One medium sized fresh vegetable or ______ cut up is equivalent to one food guide serving
fruit
The Canada food guide recommends that you make at least _____ of your grain products whole grain each day and that you should choose grain products that are low in ___,___,___.One food guide serving for grain products is ___ slice of bread
half
fat,salt,sugar
1 slice of bread
The food guide states that the milk and alternatives food group provides three vitamins.Vitamins____,____,___
Vitamins A,D,B12
According to the food guide people should drink ____ cups of milk every day because it is the main food source of _______
2 cups of milk every day
Vitamin D
How many cups of milk are equal to one food guide serving for milk and alternatives?
1 cup of milk counts as one food guide serving
The food guide recommends eating at least ___ servings of fish each week. This equates to ___ grams of fish each week
2 servings of fish each week =
150 grams of fish each week
High risk groups such as ____ and ____ should avoid eating predatory-type fish such as ___,___, and _____ due to their ____ content.
- pregnant women and young children should avoid
- fresh tuna,shark,swordfish
- mercury content
The food guide suggests that people should consume mostly _____ fats. It recommends including a small amount of fat,such as oil, salad dressing and mayonnaise to the diet every day. This equates to ___ tablespoons per day.
unsaturated fats
2-3 tablespoons of unsaturated fats into our diets per day
The food guide recommends that you satisfy thirst with ____ as this promotes hydration without adding _____ to the diet.
water
calories
Folic acid is a ____ vitamin that supports the growth of material and fetal tissue.All women who could become pregnant should take ____micrograms of folic acid daily. They should start supplementing with this amount at least ___months before becoming pregnant and increase it to ___ micrograms per day once they become preggers
B vitamin
400 micrograms
3 months
600 micrograms
pregnant women need extra___ during pregnancy to increase the maternal red blood cell count. They also need more calories to sustain healthy weight gain during pregnancy.Additional calorie intake is only recommended during the ______ trimesters. For the first year of breastfeeding women need about ____ to ____ extra calories per day
IRON
2nd and 3rd trimesters
about 350-400 extra calories per day
men and women over the age of ___ need a daily vitamin ___ supplement. Consuming ___ cups of milk each day will provide approximately ____ IUs of this vitamin.
50 yrs old
vitamin D supplement
2 cups of milk/day
400 IUs of vitamin D
