CHAPTER 4: DIETARY GUIDELINES FOR AMERICANS Flashcards
What is the recommended servings of fruits and veggies in a day?
5 or more servings of fruits and vegetables a day
What is our saturated fat goal a day?
< 7% (we want more monounsaturated or polyunsaturated fats as opposed to saturated fats)
What is the recommended salt intake in a day?
< 2300 mg/day (Depending if the patient has certain health issues, they may restrict the salt intake even more (hypertension)
What is the recommended alcohol consumption for women and men in a day?
women have 1 drink a day or less, men have 2 drinks a day or less
What is the recommended amount of exercise in a day?
Adults 2.5 hrs./week of moderate aerobic activity OR 1.25 hr./week of vigorous aerobic activity
o Weight-bearing exercise is particularity important for preventing osteoporosis
▪ Things that use gravity (walking, weight lifting)
o Children/Adolescents: 60 minutes/day or more of physical activity
What does the vegan diet restrict?
all animal products (no meat, dairy or eggs allowed)
What are most vegans deficient in?
o Vitamin D
o Vitamin B12
o Omega-3 fatty acids
What is a Lacto-Vegetarian Diet?
dairy products are okay
What is a Lacto-ovo-Vegetarian Diet?
dairy products and eggs are okay
What combination of foods can meet the omega 3 fatty acid needs?
LOW FAT CHEESE + additional NUTS
What items must food labels contain?
o Calories o Calories from Fat o Total Fat o Saturated Fat o Trans Fat o Cholesterol o Sodium o Total carbohydrates o Dietary Fiber o Sugars o Protein o Vitamin A o Vitamin C o Calcium o Iron