Nutrition Flashcards
1
Q
Total protein for healthy diet
A
10-35% of kcal/day
2
Q
Total fat for healthy diet
A
20-35%
3
Q
Total carbs for healthy diet
A
40-65%
4
Q
Total fiber for healthy diet
A
- 25g for women
- 38g for men
5
Q
Total sodium for healthy diet
A
- <2,300mg under 50 years
- <1,500 for over 50, African Americans, history of diabetes, etc
6
Q
Vitamin A rich foods (6)
A
- Liver
- Egg yolk
- Whole milk
- Butter
- Green veggies
- Yellow veggies
7
Q
Vitamin D rich foods (4)
A
- Fish oils
- Fortified milk
- Fortified margarine
- Sunlight
8
Q
Vitamin K rich foods (4)
A
- Egg yolks
- Liver
- Cheese
- Green leafy veggies
9
Q
Vitamin C rich foods (4)
A
- Citrus fruits
- Tomatoes
- Broccoli
- Cabbage
10
Q
Thiamine
A
Vitamin B1
11
Q
Thiamine rich food (3)
A
- Lean meats
- Whole grain cereals
- Legumes
12
Q
Riboflavin
A
Vitamin B2
13
Q
Riboflavin rich foods (4)
A
- Milk
- Organ meats
- Enriched grains
- Green leafy veggies
14
Q
Niacin
A
Vitamin B3
15
Q
Niacin rich food (5)
A
- Meat
- Beans
- Peas
- Peanuts
- Enriched grains
