Nutrition Flashcards
What is the AMDR for carbohydrates, proteins and fats in a 19+ year old?
CHO 45-65%
Protein 10-35%
Fats 20-35%
What is the AMDR for 4-18 year old?
CHO 45-65%
Protein 10-30%
Fats 25-35%
How many calories are in one gram of carbohydrate?
4.1kcal/gram
What are some sources of complex carbohydrates?
Legumes, starchy vegetables, whole grains, cereals, breads, white flour, rice, sugar
What are some sources of simple carbohydrates?
Veggies and fruits and milk
What is glycemic index?
A scale that ranks carbohydrate rich foods by how much they raise blood glucose levels compared to standard food
What is glycemic load?
refers to the global insulin demand induced by diet; takes into account quality and quantity of carbohydrate
Diabetics should limit intake of sucrose to ____ of total daily calories.
< 10%
What is the health canada guideline regarding sugar intake?
<25% of added sugar in total daily calories
What sources of food contain 6g or more dietary fiber?
- 1 slice of 100% whole wheat bread
- 2 biscuits of shredded wheat
- 1 cup cooked lentils
- 1/2 cup all bran cereal
What is soluble fibre?
It dissolves in water and turns into gel; slows digestion
What is insoluble fibre?
It absorbs water, becomes bulkier and speeds transit time through stomach and intestine
Which sugar substitutes are considered safe for pregnancy?
acesulfame, aspartame, sucralose
What does aspartame contain that may be harmful to an infant?
Phenylalanine - infants cannot break them down and may develop phenylketonuria
What is the recommended fibre intake for people over 8 years old?
25-35g
What are the functions fats in the body?
- Temperature regulation
- Protection of organs
- Source of energy
- Aids in absorption of vitamin ADEK
What are the 3 types of omega-3 FA’s?
ALA - alpha-linolenic acid
DHA - docosahexaenoic acid
EPA - eicosapentaenoic acid
Avocados, natural peanut butter, nuts and seeds are sources of which type of fat?
Monounsaturated fat
What are some sources of alpha-linolenic acid?
walnuts, omega-3 eggs, soy, canola oil, flaxseeds
What percent of total calories should be saturated fats?
7% or less
Which has more trans fat, butter or margarine?
margarine
What is the RDI for protein in general?
0.88-1.0g/kg/day
How many essential amino acids are there?
9
What is the suggested maximum caffeine intake for adults?
400mg/day
What is the suggested maximum caffeine intake for pregnant women?
300mg/day
How much alcohol is in one standard drink?
13.6 grams
What are the 6 foods considered to be most contaminated?
apples, celery, strawberries, peaches, spinach, nectarines
What is the guideline for maximum alcohol intake?
no more than 10 standard drinks per week
In terms of calories, what would you recommend to a pregnant women to optimize their health?
200 calories more/day in the 3rd trimester
