Principles Of Healthy Eating Flashcards

You may prefer our related Brainscape-certified flashcards:
1
Q

1/3 of daily intake should be _

A

Starchy carbs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

2 starchy carbs

A

Quinoa

Oats

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

When consuming starchy carbs, choose _

A

High-fiber, whole grain versions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Aim to eat _ portions of fruits or veggies everyday (more if possible)

A

5

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

_ glasses of fluid a day (range)

A

6-8

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Vegans need to eat wide variety of protein source because _

A

Most plant-based protein is incomplete

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Apart from B12, vegans should supplement (2)

A

Vitamin D

Iron

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Fish/shellfish provide _ per 100g protein (range)

A

15-20g (1/3 daily intake)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Oily fish contains _

A

EPA

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

EPA stands for _

A

Eicosapentaenoic acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Oily fish also contains (D)

A

DHA

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

DHA stands for

A

Docosahexaenoic acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

EPA and DHA associate with improved _ health (2)

A

Cardiovascular

Cognitive

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Oily fish eaters have more

A

Grey matter

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Grey matter is the brain’s _

A

Major functional tissue linked to memory

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Some oily fish are among the few dietary sources of _

A

Vitamin D

17
Q

A study found that farm raised salmon had only _ of the vitamin D as wild salmon

A

25%

18
Q

Recommend portion of seafood for adults 19+ a week _

A

8-10oz

19
Q

To limit mercury exposure, chose seafoods with a higher _ (2) content

A

EPA

DHA

20
Q

Cooking fish too high of temp can

A

Break down omega-3s

21
Q

_ will help preserve nutritional content of fish (3)

A

Baking

Grilling

Steaming

22
Q

Fish oil may contain _

A

Heavy metals

23
Q

Since fish obtain omega-3 from eating algae, better to opt for _ instead of fish pills

A

Algae oil

24
Q

_ is extracted from crustaceans and is rich in EPA and DHA

A

Krill oil

25
Q

Avoid fish liver oil while pregnant because it contains a lot of _

A

Vitamin A