Table data Flashcards
pair beans with
grains, nuts and seeds
pair grains with
legumes
pair nuts and seets with
legumes
pair vegetables with
grains, nuts and seeds
par corn with
legumes
RDA for calcium and vit D 19-49 years old
1000 mg
400-800 IU
RDA for calcium and vit D >50 years old
1200 mg
800-1000 IU
I cup of milk = this many mg Ca
300
6 oz Ca fortified juice = this many mg Ca
350
Greater than this value indicates abnormal blood sugar
> 100 mg/dl
Dont need to count these to monitor diabetes
saturated fats
BMI ranges
18.5 to 25 is normal
Optimal blood pressure
less than 120/80
pre hypertensive blood pressure
120-139 / 80-89
State three hypertensive blood pressure
greater than or equal to 180/110
How much fruit in a 2000 calorie diet
2 cups
how much vegetables in a 2000 cal diet
2.5 cups
how much grains in a 2000 cal diet
6 oz
how much protein in a 2000 cal diet
5.5 oz
how much dairy in a 2000 cal diet
3 cups (low or non-fat)
how much oils in a 2000 cal diet
6 tsp
How many cups in a quart
4
how many tablespoons in a cup
16
how many cups in a gallon
16
how many cups in a pint
2
how many liquid onces in a cup
8
how many teaspoons in a tablespoon
3
dietary guidelines for americans (6)
nutrient dense foods and beverages balancing calories to manage weight foods and food components to reduce foods and food components to increase building healthy eating patterns helping americans make healthy choices
HDL lvls
less than 40 low
greater than 60 optimal
Total cholesterol levels
less than 200 desirable
LDL lvls
less than 100 optimal
160-189 high
triglyceride levels
less than 150 normal
200-499 high
exchange program(carbs, protein, fat, cal): carbohydrates
15
3
1
80
exchange program(carbs, protein, fat, cal): fruits
-
60
exchange program(carbs, protein, fat, cal): fat free/low fat milk
12
8
0-3
100
exchange program(carbs, protein, fat, cal): reduced fat (2%) milk
12
8
5
120
exchange program(carbs, protein, fat, cal): whole milk
12
8
8
160
exchange program(carbs, protein, fat, cal): nonstarchy vegetables
5
2
-
25
exchange program(carbs, protein, fat, cal): sweets
15
varies
varies
varies
exchange program(carbs, protein, fat, cal): lean protein
-
7
2
45
exchange program(carbs, protein, fat, cal): medium-fat protein
-
7
5
75
exchange program(carbs, protein, fat, cal): high fat protein
-
7
8
100
exchange program(carbs, protein, fat, cal): plant based protein
varies
7
varies
varies
exchange program(carbs, protein, fat, cal): fats
5
45
exchange program(carbs, protein, fat, cal): alcohol
-
100
