Nutrition Flashcards
1
Q
Folic acid
A
Green leafy veggies
Liver, beef, fish
Legumes
Grapefruit, oranges
2
Q
Niacin
A
Meat, chicken, fish
Beans
Peanuts
Grains
3
Q
Thiamine (B1)
A
Pork
Nuts
Whole-grain cereals
Legumes
4
Q
Riboflavin (B2)
A
Milk
Lean meats, fish
Grains
5
Q
Pyridoxine (B6)
A
Yeast, corn
Meat, chicken, fish
6
Q
Cobalamin (B12)
A
Meat, liver
7
Q
Vitamin C
A
Citrus fruits
Tomatoes, broccoli, cabbage
8
Q
Vitamin A
A
Liver Egg yolk Whole milk Green or orange veggies Fruits
9
Q
Vitamin D
A
Fortified milk
Fish oils
Cereal
10
Q
Vitamin E
A
Vegetable oils
Green leafy veggies
Cereals
Apricots, apples, peaches
11
Q
Vitamin K
A
Green leafy veggies
Cauliflower, cabbage
12
Q
Calcium
A
Cheese Collard greens Milk and soy milk Rhubarb Sardines Tofu Yogurt
13
Q
Chloride
A
Salt
14
Q
Iron
A
Breads and cereals Dark green veggies Dried fruits Egg yolk Legumes Liver, meats
15
Q
Magnesium
A
Almonds Avocado Canned white tuna Cauliflower Cooked rolled oats Green leafy veggies Milk Peanut butter Peas Pork, beef, chicken Potatoes Raisins Soybeans Yogurt
16
Q
Phosphorus
A
Dairy products Fish Nuts Pumpkin Organ meats Pork, beef, chicken Squash Whole-grain breads and cereals
17
Q
Potassium
A
Avocado Bananas, cantaloupe, oranges Carrots, mushrooms Fish, pork, beef, veal Potatoes Raisins Spinach Strawberries Tomatoes
18
Q
Sodium
A
Bacon, cured pork, hot dogs, lunch meat Butter Canned foods Cheese Ketchup, mustard Milk Processed foods, snack foods Soy sauce Table salt White and whole-wheat bread
19
Q
Zinc
A
Eggs
Leafy veggies
Meats
Protein-rich foods
20
Q
Infant
A
- Breastfeed for first 6 months w/addition of foods from 6-12 months
- Intro new foods 4-7 days apart to identify allergies
- No cows milk before 1 YO
- No honey or corn syrup before 1 YO —> risk of botulism
21
Q
Toddlers & preschoolers
A
- Whole milk until 2 YO to ensure adequate fatty acid intake
- Limit foods that are choking hazards —> hotdogs, candy, nuts, grapes, popcorn, raw veggies
22
Q
School-aged
A
- @ risk for high intake of fats, sugar, & salt-related snack food
- Promote healthy choices & physical activity
23
Q
Adolescent
A
- Energy needs increase —> increased protein, calcium (bone growth), iron (menstrual losses, muscle development)
- Increased intake of iodine and B-complex vitamins necessary for thyroid development & metabolism
- Fast food = risk of malnutrition and obesity
- Onset of eating D/O common
24
Q
Young & middle adults
A
- Energy needs decrease
- Lack of physical activity & access to healthy foods = obesity
25
Pregnancy
- Protein requirements = 60 g/day
- Increased calcium needs —> fetal bone mineralization
- Iron supplements —> increased blood vol
- Folic acid —> required for DNA synthesis & RBC production
26
Breastfeeding
- Encourage intake of protein, calcium, Vitamins A/B/C
- Adequate fluid intake
- Consume additional 500kcal/day —> support adequate production of milk
- Avoid ETOH, caffeine, drugs
27
Older adults
- Energy needs decreased S/T slowed metabolism
- Age-related changes —> changes in teeth & saliva production, reduced taste & smell, decreased thirst sensation, decreased gag reflex
- Ensure adequate calcium & vitamin D to prevent osteoporosis
28
Gas-forming foods
Apples, artichokes, barley, beans, bran, broccoli, Brussels sprouts, cabbage, celery, figs, melons, milk, molasses, nuts, onions, radishes, soybeans, wheat, yeast
29
Sodium-free spices
Allspice, almond extract, bay leaves, caraway seeds, cinnamon, curry powder, garlic powder, ginger, lemon extract, maple extract, marjoram, mustard powder, nutmeg
30
Measures to relieve thirst
- Chew gum or suck hard candy
- Freeze fluids so they take longer to consume
- Add lemon juice to water to make it more refreshing
- Gargle w/refrigerated mouthwash
