Planning A Healthy Diet (IC) Flashcards
What do the dietary guidelines for Americans focus on?
Variety; reducing sugar, fat, and sodium; supporting healthy eating for all
What proportion of grains should be whole?
1/2
What nutrients do whole grains provide?
B vitamins, iron, and magnesium
What is the recommended amount of vegetables per day?
2.5 cups
What nutrients do vegetables provide?
All vitamins except D, iron, calcium, phosphorus, magnesium, copper, manganese, and molybdenum; fiber, protein, phytochemicals, and flavonoids
What are flavonoids?
Water-soluble plant pigments that act as antioxidants
What is the recommended amount of fruit per day?
2 cups
What nutrients does fruit provide?
Vitamins A and C, potassium, magnesium, fiber, and iron
What is the recommended amount of dairy per day?
3 cups
What nutrients does dairy provide?
Calcium, phosphorus, magnesium, and specifically in milk, riboflavin, vitamin A, B12, and D
What is the recommended amount of protein foods per day?
5.5oz equivalent
What nutrients do protein foods provide?
Iron, copper, phosphorus, zinc, sodium, iodine, and B vitamins
What is the recommended amount of grains per day?
6oz
What percent of US adults meet physical activity guidelines?
20%
How many US adults report no leisure time physical activity?
30%
What percent of calories should come from added sugar and saturated fat?
10%
What is the average US sodium intake?
3,440mg
What amount of sodium is good for hypertension?
1,500mg
How much of the sodium we consume is already in food products (not added at the table)?
75%
What is the maximum amount of alcohol per day?
1 drink for women, 2 for men
What proportion of the population do not meet plant, dairy, and oil recommendations?
3/4
What proportion of the population exceed grain and protein food recommendations?
1/2
What proportion of the population is overweight/obese?
2/3 adults and 1/3 children
What are the most under-consumed nutrients?
Chiefly vitamin D, calcium, potassium, and fiber. Additionally, vitamins A, E, and C, choline, magnesium, and iron for women
How often should seafood be consumed?
2 times per week
By 17, what percent of adult bone mass is formed?
90%
What is the calcium recommendation for teens?
1,300mg
What nutrients does the proposed food label add and remove?
Adds: vitamin D, calcium, potassium, and iron
Removes: vitamins A and C
What are the baseline requirements for a health claim to be included on a food label?
Contains less than 20% DV of: total fat, saturated fat, cholesterol, or sodium
Contains more than 10% DV of: protein, vitamins A or C, iron, calcium, or fiber
