CHAPTER 4: DIETARY GUIDELINES FOR AMERICANS Flashcards

1
Q

What is the recommended servings of fruits and veggies in a day?

A

5 or more servings of fruits and vegetables a day

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2
Q

What is our saturated fat goal a day?

A

< 7% (we want more monounsaturated or polyunsaturated fats as opposed to saturated fats)

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3
Q

What is the recommended salt intake in a day?

A

< 2300 mg/day (Depending if the patient has certain health issues, they may restrict the salt intake even more (hypertension)

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4
Q

What is the recommended alcohol consumption for women and men in a day?

A

women have 1 drink a day or less, men have 2 drinks a day or less

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5
Q

What is the recommended amount of exercise in a day?

A

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

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6
Q

What does the vegan diet restrict?

A

all animal products (no meat, dairy or eggs allowed)

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7
Q

What are most vegans deficient in?

A

o Vitamin D
o Vitamin B12
o Omega-3 fatty acids

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8
Q

What is a Lacto-Vegetarian Diet?

A

dairy products are okay

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9
Q

What is a Lacto-ovo-Vegetarian Diet?

A

dairy products and eggs are okay

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10
Q

What combination of foods can meet the omega 3 fatty acid needs?

A

LOW FAT CHEESE + additional NUTS

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11
Q

What items must food labels contain?

A
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
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