Principles Of Healthy Eating Flashcards
1/3 of daily intake should be _
Starchy carbs
2 starchy carbs
Quinoa
Oats
When consuming starchy carbs, choose _
High-fiber, whole grain versions
Aim to eat _ portions of fruits or veggies everyday (more if possible)
5
_ glasses of fluid a day (range)
6-8
Vegans need to eat wide variety of protein source because _
Most plant-based protein is incomplete
Apart from B12, vegans should supplement (2)
Vitamin D
Iron
Fish/shellfish provide _ per 100g protein (range)
15-20g (1/3 daily intake)
Oily fish contains _
EPA
EPA stands for _
Eicosapentaenoic acid
Oily fish also contains (D)
DHA
DHA stands for
Docosahexaenoic acid
EPA and DHA associate with improved _ health (2)
Cardiovascular
Cognitive
Oily fish eaters have more
Grey matter
Grey matter is the brain’s _
Major functional tissue linked to memory
Some oily fish are among the few dietary sources of _
Vitamin D
A study found that farm raised salmon had only _ of the vitamin D as wild salmon
25%
Recommend portion of seafood for adults 19+ a week _
8-10oz
To limit mercury exposure, chose seafoods with a higher _ (2) content
EPA
DHA
Cooking fish too high of temp can
Break down omega-3s
_ will help preserve nutritional content of fish (3)
Baking
Grilling
Steaming
Fish oil may contain _
Heavy metals
Since fish obtain omega-3 from eating algae, better to opt for _ instead of fish pills
Algae oil
_ is extracted from crustaceans and is rich in EPA and DHA
Krill oil
Avoid fish liver oil while pregnant because it contains a lot of _
Vitamin A
