Disease Prevention and Promoting Health II Flashcards
whole grain reduces the risk of what diseases
coronary heart disease
type 2 diabetes
colon cancer
weight control
recommendation for women who are capable of becoming pregnant
- choose food that supply heme iron
- consume 400mg of folic acid
recommendation for women who are breast feeding or pregnant
- 8 to 12 ounces of sea food per week
- limit white albacore tuna to 6 ounces per week because of their mercury content
- if preggo take folic acid/iron supplement
what types of sea food should pregnant and breast feeding women avoid
tilefish, shark, swordfish, king mackarel
recommendation for people over 50
take food with vit b12
how many portion of fruits and vegetables should one have a day
5 portions of fruits and veggies
how many meat, fish, eggs, and beans should one have a day
2-3 portions per day
how many portions of bread, rice, pasta, potatoes should one have a day
5 per day
how many portions of fat and sugary food should one have a day
0-3 a day
how many portion of milk and dairy products should one have a day
2-3 per day
what are considered healthy behaviors
- non smoking
- some physical activity
- moderate alcohol intake
- greater than or equal to 5 servings of fruits/veggies
what does good intake of vegetables lead to
reduced inflammatory stress which leads to better health
