Promoting Good Nutrition And Healthy Diet Flashcards
Low fiber diet and complex carbohydrates
Increase risk of CA and diabetes
Gain 10% of ideal body wt
Overweight
Gain 20% of IBW
Obese
Pyramid’s 6 different food groups
(1) grain foods;
(2) vegetables;
(3) fruits;
(4) milk products;
(5) meat, poultry, fish, eggs, beans, nuts; and
(6) fats, oils and sweets.
Bulk of ppl’s diet should have
water, grains, vegetables and fruits, and emphasizes a diet low in fats and sugar
Parents should encourage their child to eat varied diet that includes:
○ Plain or mildly flavored foods, cooked with moderate amounts of fats and oils or spread with margarine or butter.
○ A glass of milk daily to meet the need for calcium, protein and B-vitamins.
○ Foods fortified with vitamins (especially vitamin A or beta-carotene and vitamin C) and minerals (especially iron and iodine).
○ A good breakfast each day. The breakfast meal can be any combination of body- building, energy-giving and regulating foods. Generally, a good breakfast provides 1/4 to 1/3 of the RDA for the day.
○ Nutritious school lunch and snacks.
Including fish, lean meat, poultry or dried beans in the daily meals will not only enhance the protein quality of the diet but will also
Supply absorbable iron, preformed vit A, and zinc
Fish, lean meat, poultry without skin and dried beans, in contrast to fatty meats, are low in
Saturated fats (linked to heart disease)
Limit intake of egg yolk to ___ times a week.
2-3x a week
How to correct micronutrient deficiencies:
● Consume 2-3 servings of vegetables each day, one serving of which is green leafy or yellow vegetable (1 serving = 1 cup raw vegetables or 1⁄2 cup cooked).
● Take 2 servings of fruits daily (one serving of fruits depends on type of fruit), one serving of which is a vitamin C-rich fruit.
● Choose vitamins and mineral-fortified foods when available.
● Include root crops in your meals at least 3 times a week.
Many vegetable oils such as safflower, corn, cottonseed and soybeans are high in
Polyunsaturated fats
Limit salt intake to
5g/day or 2000 mg sodium = 1 tsp of table salt, patis, soy sauce and other condiments with sodium content such as “vetsin” or monosodium glutamate or MSG.
What prevents mold from growing on baked goods?
Preservative Calcium Propionate
What makes baked goods rise?
Leavening agent
This is used to keep fats from separating from the other ingredients in a food. This in salad dressing, for example, keep the fat from floating to the top.
Emulsifier
Whole grains are recommended for most grain servings as a good source of
Fiber and nutrients
Since eggs are high in cholesterol, limit egg yolk intake to no more than four per week; two egg whites have the same protein content as
1 oz of meat
Fat content changes serving amount for fats and oils. For example,
1 Tbsp of regular salad dressing equals one serving;
1 Tbsp of a low- fat dressing equals one-half serving;
1 Tbsp of a fat-free dressing equals zero servings.
How many servings of potassium rich fruits and veggies according to DASH?
8-10 servings
DASH low-fat dairy daily serving
3 servings (high in Mg and Ca)
Fruit servings
3 servings daily
Aspartame up to ____ mg per kilogram of body weight is safe.
50mg/kg
A can of soft drinks (12 oz) has _____ of aspartame.
150mg
Allowable level of saccharin is
500 mg/day for children and 1000 mg/day for adults.
One teaspoon of saccharin powder contains
14mg of sweetener
What aids in the elimination of fat and cholesterol?
Dietary fiber
What also helps in reducing blood glucose by bringing about faster emptying of the gastrointestinal tract, delaying intestinal tract, delaying intestinal absorption of sugar and enhancing body’s sensitivity to insulin?
Dietary fiber
It helps in weight reduction by providing early feeling of satiety resulting in lower total caloric consumption.
Fiber
Consume the following food LIBERALLY
○ Dark, green, leafy vegetables
○ Vitamin C rich fruits and vegetables
○ Legumes
○ Other fruits and vegetables
○ Whole grain cereals
Consume the following food SPARINGLY
○ Simple sugars
○ “Empty calorie” food like soft drinks and candies
Components of salt
Salt contains 40% sodium and 60% chloride. Sodium is the bad component in salt and has been known to increase the blood pressure
