Nutritional Recommendations Flashcards
Key Recommendations
Follow a ______ across the lifespan
Focus on a variety of _____ across all age groups
Limit calories from added ____
Replace less healthy choices w _____ and ___ across all groups
Support ____ in multiple settings
healthy eating pattern
nutrient dense foods
sugars/sat fats
nutrient dense foods and bevs
healthy eating patterns
No ideal proportion of
want
carbs/prot/fat
variety of nutrient dense foods
Healthy eating pattern includes
Most nutrient dense veggies are
Rich source of
Inc consumption of fruits/veggies/legumes assc w
Legumes rich in
Veggies, legumes, whole fruits/grains/fat free or low fat dairy, proteins
brightly colored
vitamins, K, fiber
dec risk of CV disease
K, fiber, vit, protein
Whole fruits high in
avoid
Whole grains made from
removal results in
inc consumption of whole grains leads to
V/M/fiber
fruit juice
entire grain kernel (bran, germ, endosperm)
loss of Fiber/Fe/B vit
wl/dec CV disease
Fat free/low fat dairy
Good source of’
Avoid fat products bc
Fish consumption
results in dec
VD, Ca, prot, K
CV dz associated w sat fat
Omega 3 FA
dec ACS, CV dz
Proteins sources such as red meat have higher
Legumes, fish, poultry, nuts dec risk of
sat fat (CV dz and cancer)
CV dz (esp if substituting for red meat)
Oils (from plants or in foods)
Want to limit ___ in diet
Added sugars should comprise less than __ of calories
Added sugars inc
high mono/poly unsat fat, dec risk of CV dz
Sat/trans fat, added sugar/sodium
10%
calories in foods w out nutritional value
Consume less than ___ of calories from sat fat
Sat fat assc w
Cholesterol consump not correlated to
Consume less than ___ of sodium
High Na intake assc w
some indiv are
Low consump of K are at greatest risk for health consequences secondary to
10%, avoid all trans fat
higher serum cholesterol, inc CV dz, inc calories
serum cholesterol (ie eggs)
2300 mg/day
inc risk of HTN/CV dz
sensitive to salt, esp African, older, CKD
excessive Na intake
Alcohol limits
Moderate results in, inc risk of
Excessive associated w
W- 1 p/d M- 2 p/d
reduced CV dz, cancer
cirrhosis, cardiomyopathy, panc
Typical US diet
Full fat cheese/whole milk to
White bread to
Fatty cuts of meat to
Butter to
Soft drinks to
Potato chips to
inc added sugar, sat fat/sodium, dec veggies/whole grains
low fat cheese/milk
whole wheat bread
seafood/beans
water
unsalted nuts
Home recommendations
Plan meals as a family and cook ___
Add more ___ to dishes
Incorporate _____ into time w fam/friends
at home
veggies
physical activity
School
Support ____ in school caf
Encourage _____ and ___
Inc ____ during school hours
healthy options
nutrition ed programs, school gardens
physical activity
Work
Add ____ options in vending machines
Provide ____ and ___
Plan regular ____ and __ to meetings
healthy options
health/wellness programs, nutritional counseling
activity breaks, walk
Community
Start a ___ or ____
Improve ____ options at homeless shelters/food banks
Create _____ by maintaining safe public areas
community garden/farmer’s market
healthy food
walkable communities
