Nutrition and Diets Flashcards
Very low sodium vs low sodium vs sodium free?
less than 35mg per serving
less than 140mg per serving
less than 5mg per serving
what’s iron part of?
green vegetables.
Eye problems and can’t see at night, what is he deficient in?
what’s an early sign of this deficiency
Vitamin A
night blindness
Which vitamin is destroyed when cooking?
B9 when cooking leafy veggies
Mediterranean diet?
plant based diet with a minimum of red meat, refined sugar, flour, butter and fats.
includes 1-2 glasses of red wine/d
What’s the difference between reduced sodium and “lightly salted”?
what about no-salt added or unsalted?
reduced Is 25% less salt than the original
lightly salted is 50% less than normal
doesn’t mean there is no salt added.
Vegetarian and vegan diets are at risk for what kind of deficiency?
Cobalamin (B12)
no plant resources are for B12.
current recommendation for salt?
average consumption?
what does salt do? what diet do people do to reduce intake?
2300mg/d
3400 mg/d
raises LDL and blood pressure. DASH diet.
What’s a healthy BMI?
what is obesity?
18-25
higher than 30
high fiber foods and absorbing iron?
lower
What are the good fats?
liquid is better.
sunflower, corn, olive, soybean.
Omega 3 fatty acids
walnuts, pine nuts
what are the bad fats?
animal fats, solid fats, coconut and palm kernel oils.
How does the ingredient list work for the food label?
descending order of predominance.
What makes the iron in broccoli more available for absorption
Ascorbic acid makes iron easier to absorb
what can result because of vitamin A deficiency?
people develop a corneal ulcers and softening of the cornea. once it scars it is permanent.
can also lead to kidney stones
someone wants a good plant based source of calcium. what is a good source?
Dark leafy veggies, Tofu, broccoli and cauliflower, beans and lentils
apple a day keeps the doctor away, what nutrient makes this true?
Vitamin C
Scurvy?
vitamin C deficiency
important for connective tissue health –> impaired wound healing.
what should someone include in their diet for a big source of vitamin A
Dark green and yellow vegetables and tomatoes.
Recommendation for adults for vegetables per day? fruits?
6-9 fruits and vegetables
Fat free
Low-fat?
reduced fat or less fat?
less than .5g per serving
3g of fat or less
25% less from the regular product
B2 (riboflavin) –> what are good sources?
wheat germ, Leafy veggies
What is niacin in?
folic acid?
iron and calcium?
legumes, wheat
whole grains, beans, nuts
pretty much everything
dairy differences for mediterranean and vegetarians?
what about protein?
nuts?
mediterranean = less dairy vegetarian = more dairy
med = more protein than vegetarian
way more for vegetarian