Nutrition guidelines Flashcards
what are the general dietary guidelines?
1) to achieve + maintain healthy weight be physically active + choose amounts of nutritious foods + drinks to meet your energy needs
2) enjoy a wide variety of foods from the 5 food groups (vegetables, fruit, grain, lean meats and poultry, milk yoghurt, cheese etc)
DRINK PLENTY OF WATER
3) LIMIT:
- foods and drinks with added salt
- foods high in sat fats
- foods/ drinks high in sugar
- for pregnant women DONT DRINK ALCOHOL
what are the general dietary guidelines for pregnant women?
veggie servings
- pregnant + women = 5
- breastfeeding= 5.5 (<18yo) and 7.5 (19-50)
fruit servings
- 2
grain servings
- women = 7 (<18yo) and 6 (19-50yo)
- pregnant = 8 (<18yo) and 8.5 (19-50yo)
- breast-feeding = 9
protein servings
- women = 2,5
- pregnant = 3,5
- breast-feeding = 2,5
milk, yoghurt, cheese etc servings
- women and pregnant = 3,5 (<18yo) and 2,5 (19-50)
- breast-feeding = 4 (<18yo) and 2,5 (19-50)
PLUS can add 14-20g of unsat spreads/ nuts/ seeds
what are the general dietary guidelines for adults?
veggie servings 19-50yo -> men x6 51-70yo -> men x5.5 70+ yo -> men x5 women all ages x 5
fruit servings
- women and men of all ages x2
grain servings
19-50yo -> men and womenx6
51-70yo -> men x6; women x4
70+ yo -> men x4.5; women x3
protein servings
19-50yo -> men x3; women x2.5
51-70+ yo-> men x2.5; women x2
milk, yoghurt, cheese etc servings
19-50yo -> men and women x2.5
51-70yo -> men x2.5; women x 4
70+ yo -> men x3.5; women x4
what are the general dietary guidelines for children?
veggie servings
- 2-3yo boys and girls x2.5
- 4-8yo boys and girls x4.5
- 9-11 yo boys and girls x5
- 12-18yo boys x5.5 and girls x5
fruit
- 2-3yo boys and girls x1
- 4-8yo boys and girls x1.5
- 9-18 yo boys and girls x2
grains
- 2-8yo boys and girls x4
- 9-11 yo boysx5 and girls x4
- 12-13 yo boys x6 and girls x5
- 14-18yo boys and girls x7
what are general serving sizes?
1 serve of veggies
- 1 cup leafy greens
- 1 med tomato
- 1/2 starchy veggie
- 1/2 cup cooked veggie
1 serve of fruit
- 1 med apple, banana etc
- 2 small apricots, kiwis/plums
- 1 cup canned fruit (with no added sugar)
1 serve of grain
- 1 slice of bread
- 1/2 cup cooked rice, pasta, noodles etc
- 1/4 cup muesli
1 serve protein
- 65g cooked lean meat (beef, lamb etc)
- 80g cooked lean poultry
- 100g fish
- 2 large eggs
- 30g nuts
1 serve dairy etc
- 3/4 cup of yoghurt
- 1 cup milk
- 2 slices of cheese
why and how much folate is required during pregnancy?
- folate has been found to reduce neural tube deformities (start one month prior to conception and continuing into first trimester)
- AVERAGE risk 0.5mg/d
- HIGH risk 5mg/d (PHx/FHx of neural tube defect, diabetes, anticonvulsant med)
what infections should pregnant women avoid and why?
1) TORCH infections (toxoplasmosis, other, rubella, CMV, herpes infections) + listeriosis
- toxoplasmosis: avoid cat litter, garden soil, raw meat + unpasteurised milk products; wash all fruit and vegetables.
- cytomegalovirus, parvovirus B19 (fifth disease): frequent hand-washing is NB. Further reduce risk by using gloves when changing nappies.
- listeriosis: avoid paté, soft cheeses (eg feta, brie, blue), prepackaged salads, deli meats and chilled/smoked seafood. Wash all fruit and vegetables before eating.
- Fish: Limit fish containing high levels of mercury
2) These increase risk of miscarriage and birth defects
