Nutrition for the adult Flashcards
What percent of children in the U.S. are obese?
17%
What percent of adults in the U.S. are obese?
35.7%
What are the top 5 sources of calories?
- Grain based desserts
- Yeast breads
- chicken and chicken based dishes
- soda, energy and sports drinks
- Pizza (alcohol in adults)
What are calorie needs based on?
Age
Activity
Gender
What are the recommended macronutrient proportions?
Carbs 45-65%
Protein 10-35%
Fat 20-35%
To lose weight what is recommended?
Decrease intake by 500-1000 kcal/day or increase activity by 500-1000 kcal/day.
How to put calorie balancing into practice?
- eat a nutrient rich breakfast.
- choose smaller portions
- Limit screen time
To reduce risk of chronic disease how much physical activity is recommended?
30 min most days.
To manage weight and prevent weight gain how much activity is recommended?
60 min most days.
To achieve weight loss how much activity is recommended?
60-90 min most days.
The recommended reduction of daily sodium intake is?
less than 2300 mg (~1 tsp salt) per day.
The recommended reduction of daily fat intake is?
Consume less than 10% of calories form saturated fats by replacing them with monounsaturated and polyunsaturated fats.
The recommended reduction of daily cholesterol is?
less than 300 mg/ day
How many mg of cholesterol are in one egg?
213 mg cholesterol
What percent of total calories in U.S. diet are made up by sugars?
16%
What does refining of whole grains do?
Removes vitamins, minerals, and fiber.
How much of grains you consume should be whole grains?
At least half.
What are whole grains a source of?
B vitamins, iron, and fiber.
What is recommended for the intake of fish and shellfish?
at least 2 times a week.
How much fiber is recommended daily?
women: 25 gm/day
Men: 38 gm/day
When did nutrition labeling appear on packaged foods?
1986
What is the definition of a portion?
the amount of a specific food you choose to eat for a particular eating occasion.
What is the definition of a serving?
a unit of measure used to describe the amount of food recommended from each food group.
What are the ABC’s of Nutrition?
A: aim for fitness
B: build a healthy base
C: choose sensibly
