Session 1 Flashcards
When nutrition advocates became concerned that recommendations did not do enough to address prevention of chronic diet related diseases, what policy changes were made?
RDAs (Recommended Daily Allowance) expanded into several DRI (Dietary Reference Intakes) categories
Dietary Reference Intakes
- Food labeling must include ___
- Differ depending on ___ and ___
Information about the food
Age and gender
A healthful diet contains nutrient intake near what amount?
(Not a number)
RDA - Recommended Daily Allowance
Someone with a bleeding disorder should eat more ___
Iron
Osteoporosis - eat more ___
Calcium
AMDR
Acceptable Macronutrient Dietary Range
Macronutrients
The main nutrients that supply calories:
carbohydrates, fats, proteins
___-___% of calories in your diet should come from carbohydrates (AMDR)
45-65%
___-___% of daily calories should come from fat (AMDR)
20-35%
Tolerable Upper Intake Level
The highest level of daily consumption that current data has shown to cause no side effects in humans (commonly used for dosing supplements)
EAR
Estimated Average Requirement
How is Estimated Average Requirement (EAR) commonly used?
Used in combination with ___
To guide recommendations and MENU PLANNING for communities
Used in combination with upper intake level
Choosemyplate.gov recommendations
Half plate is fruit and vegetables, but more vegetables
Other half is grain and protein (about ¼ + ¼)
Plus side of dairy
What is a nutritional benefit of fruits and vegetables?
Also can lower risk of ___
High in fiber, vitamins, and minerals while being low in calories
Lowers risk of some types of cancer
Vital nutrients
Nutrients that come from plants
Plants do not have vitamin ___
B12
It can come from bacteria and fungi however
Increasing the amount of colorful vegetables reduces the risk of ___
Stroke
___ meals are expensive for the amount of nutrition they provide, and should be avoided for patients looking to eat more healthfully on a budget
Frozen
Skim milk has roughly the same amount of ___ and ___ as whole milk
calcium and protein
T/F: Seasoning foods with spices and herbs increase sodium content
False
SALT increases sodium content and is frequently packaged with spices and herbs
At least half of all grain products consumed should be ___
whole grain products
White rice and white bread are ___ grains
refined
Whole grain products are ___ interchangeable with fruits and vegetables
NOT
“Fruit juice is really just ___”
sugar water
Trans fat and added sugar intake should be ___
There is ___ DRI value
minimized, no DRI (dietary reference index) value
Recommended daily amount of protein
60 g/day
T/F: yogurt and cheese have protein
TRUE
Dairy products have protein
chickpeas, peanuts, and soy beans are
legumes
Best plant-based food combination to maximize healthy protein
legume + whole grain
Most things ending in -ose are ___
sugar
(glucose, sucrose, fructose, lactose, galactose)
Honey might be more obviously labeled as ___
sugar
Which carbohydrate will cause the quickest return to hunger
one with a high glycemic index
Something with a high glycemic index raises blood glucose ___ and then it will also lower ___.
A low glycemic index will raise/lower it ___.
quickly
slowly
Some seafood is high in healthy ___, which is a type of ___
omega-3 oils, fat (fatty acid)
Sources of healthy fat
Fish, nuts, olive oil
Some common sources of high levels of sodium
processed foods
canned soups and broths
manufactured breads
Foods rich in iron
dark leafy greens
legumes
red meat
nuts
Best vegetarian source of iron
beans
Two things protective against heart disease
Fiber
HDL cholesterol
Three nutrients linked to increase risk of heart disease
LDL cholesterol
Trans fat
Saturated fat (some evidence both ways)
Reducing risk of heart disease and ___:
LDL below ___
Cholesterol intake less than ___ per day
Saturated fat less than ___% of total daily calories
At least ___ minutes of activity ___
Sodium less than ___ per day (varies)
Increase intake of ___, especially ___
Limit alcohol intake to ___ drinks per day
LDL below 120 mg/dL
Cholesterol intake less than 30 mg per day
Saturated fat less than 7 % of total daily calories
At least 30 minutes of activity daily
Sodium less than 1600 mg per day (varies)
Increase intake of fiber, especially insoluble fiber
Limit alcohol intake to 1-2 drinks per day
Diet to address patient with low albumin level
High-protein diet
Patients with kidney disease should avoid foods that are ___, because ___
high in protein
protein is broken down into keytones
DASH diet
Dietary Approaches to Stop Hypertension
Factors important in controlling hypertension
Sodium below 1600 mg daily
Daily exercise
Healthy weight (BMI below 25)
Plant-based diet helps decrease ___ risk
cancer
Fiber delays absorption of ___ by the body
glucose
(helps to avoid glucose spikes)
