Guidelines for healthy eating Flashcards
Recommended servings for grains per day
6 oz
Representative foods for grains
Whole grain breads
Cereals
Rice
Pasta
One slide of bread equal to
1 oz
1 cup of cereal equal to
1 oz
1/2 cup cooked pasta is equal to
1 oz
Recommended servings for vegetables per day
2 and a half cups (raw, cooked, or juice)
Representative foods for vegetables
Broccoli Carrots Dry beans and peas Corn Potatoes Tomatoes
Recommended servings for fruits per day
2 cups
Representative foods for fruit
One small banana
Orange
1/4 cup dried apricots
Recommended servings for milk
3 cups
Recommended servings for milk for children ages 2-8?
2 cups
Representative foods for milk
2% milk
Yogurt
Cheese
Recommended servings of meat and beans
5 and a half oz
Representative foods for meat and beans
Beef Poultry Eggs Kidney beans Soy beans Fish Nuts and seeds Peanut butter
One small chicken breast is equal to
3 oz
One egg is equal to
1 oz
1/4 cup dried cooked beans is equal to
1 oz
Recommended servings for oils
6 tsp
Representative foods for oils
Canola oil Corn oil Olive oil Nuts Olives Some fish
To lose 1 lb of body fat per week, an adult must have an energy deficit of
3,500 cal
To keep your heart healthy, how much should you limit saturated fat and cholesterol?
Saturated fats: 10% of calories
Cholesterol: 300 mg/day
If you have high LDL, what is recommended?
Increasing monounsaturated fats and soluble fiber
Important regulators of nerve responses
Calcium and sodium
Normal functioning of the nervous system depends on adequate levels of:
B-complex vitamins, esp. thiamin, niacin, and vitamins B6 and B12
What kind of physical activity is essential to decrease the risk of osteoporosis?
Weight-bearing physical activity
How many g/day of fiber for women?
25 g/day
How many g/day of fiber for men?
38 g/day
