Nutrition

Question 1

What is recommended amount of fruit and veggies for an adult?

Answer 1

6-9 fruits and veg

Question 2

Good Fats vs Bad Fats

Answer 2

Good:

• seafood (omega 3)
• Sunflower, olive oils
• nuts and Seeds

Bad

• animal fats: milk, butter, meat
• solid fats: margarine
• Coconut/palm kernel oils

Question 3

How many servings of fruit, veggies, dairy, protein, oils per day?

Answer 3

Veg: 2.5cups
Fruit: 2 C
Grains: 6oz
Dairy: 3 cups
Protein: 5.5 oz/day
Oils: 27g

Question 4

Current recommendation of amount of salt per day?

Answer 4

Less than 2300mg/day, but Americans consume much more

Question 5

Dash Diet

Answer 5

Based on limiting sodium to 2300mg/day
-lowered both BP and LDL cholesterol

Included: low fat foods, avoid high sat fat foods, avoid foods w high NaCl, avoid sugar sweet beverages

Question 6

Food Labels are listed in..

Answer 6

Descending order of predominance

Question 7

Salt/Sodium free means?

Answer 7

<5mg per serving

Question 8

Very low sodium means?

Answer 8

Less than 35mg

Question 9

Low sodium means?

Answer 9

Less than 140mg

Question 10

Reduced sodium means what?

Answer 10

At least 25% less sodium than in original product

Question 11

Light in sodium/Lightly salted means?

Answer 11

At least 50% less sodium than regular product

Question 12

T/F: No salt added means that there is no sodium in product?

Answer 12

False-only means that no salt was added to process

Question 13

Fat free means < how many grams of fat? Low fat? Reduced fat?

Answer 13

Fat free=<0.5 grams/serving

Low fat==3g/serving

Reduced fat=at least 25% less fat than OG product

Question 14

What can you do to help someone lose weight?

Answer 14

1. Find out Needs vs Desire:
   - obese vs overweight
   - vacation, class reunion, wedding?
2. Motivation Levels:
   - what has been tried?
3. Current Diet Habbits

Question 15

Diet History Includes?

Answer 15

24 hour recall and Typical day of eating

Question 16

What can be useful for tracking food intake?

Answer 16

A food diary to track food frequency?

Question 17

Sources of Vitamin A

Answer 17

Eggs
Dairy
Meat
Dark Green and yellow veggies
Tomatoes

Question 18

Sources of Vitamin D

Answer 18

The Sun
Milk
Orange juice and cereal

Question 19

Vitamin E Sources

Answer 19

Wheat Germ
Sunflower Seeds
Almonds and Peanuts
Avocado

Question 20

Sources of Vitamin K

Answer 20

Dark leafy green veggies

Question 21

B1 sources

Answer 21

Whole and enriched grains
Lean Pork
Legumes

Question 22

B2 sources

Answer 22

Dairy
Meat
Wheat Germ

Question 23

B3 sources

Answer 23

Meats
Poultry
Fish
All foods but fat

Question 24

B6 sources

Answer 24

Animal Products

Veggies

Question 25

B9 Sources

Answer 25

Leafy veggies Fruits Whole Grains

Question 26

B12 sources

Answer 26

Eggs Dairy Meats NONE IN PLANTS -vegetarians beware

Question 27

Vitamin C Sources

Answer 27

Citrus Fruits

Question 28

Calcium Sources

Answer 28

``` Dairy Leafy green veggies Tofu Broccoli Flax Seds ```

Question 29

Iron Sources

Answer 29

Meat and Animal products Dark leafy veggies Broccoli Nuts and Seeds