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
