Week 3 healthy eating Flashcards
what nutrition professionals are the most trusted sources
-Registered dietitians (RD’s)
-People with a PhD in nutrition
what is the leading cause of death in canada
Cancer
what percentage of cancers are nutrition related
1/3 of cancers
what is %DV
percentage of daily value shows what percentage of a nutrient is in a serving size of a particular food for a 2000 calorie diet
how much fat can a food contain for it to still be considered fat free
can contain up to 0.5 grams
how much trans fat can a food contain for it to still be considered trans fat free
can contain up to 0.2 grams
what is orthorexia nervosa
going to extremes with healthy eating to the point where it actually becomes unhealthy
what is considered a moderate serving of fibre and a high source of fibre
-Moderate 2 grams per serving
-high source of fibre is more than 6 grams/serving
what is considered a low amount of sodium/serving
140 mg or less/serving
what is considered a low amount of fat/serving
less than 3 g/serving
what are the 6 principles of healthy eating
Adequacy
Balance
Energy control
Nutrient density
Moderation
Variety
What are the 4 components of home food safety
-Clean (food, utensils workspace etc)
-Seperate (raw food/any food that can’t be cross contaminated)
-Cook (color is not a good indicator use thermometer)
-Chill
What is DRI
Dietary reference intakes are 6 different reference values for for nutrients that are used to plan a healthy diet
What is RDA
Recommended dietary allowance which is the daily nutrient intake that meets the needs of 98% of people
what is AI
adequate intake which is a nutrient intake goal that is established when there is not enough evidence to establish an RDA
what is UL
Upper intake level
upper intake before which there is an increased risk of toxicity
what is EAR
Estimated average requirement
the average intake that meets the needs of 50% of people
what is AMDR
Average macronutrient distribution ranges
The average macronutrient distribution ranges refer to the typical proportions of carbohydrates, proteins, and fats in a diet
what are the AMDR’s for macronutrients
Carbs: 45-65% of total daily calories
Fat: 20-35% of total daily calories
Protein: 10-35% of total daily calories
what is CDRR
Chronic disease risk reduction intake
Intakes that result in lower risk for chronic diseases
what is the one CDRR that has been set so far
sodium at 2300 mg
(so a reduction to this amount or less per day would result in less chronic disease)
what is the minimum amount of carbohydrates you need per day
130 g
what is the definition of macronutrients
energy providing nutrients
how many calories per gram are all the macronutrients
Carbs: 4 cal/g
Protein: 4 cal/g
fat: 9 cal/g
what is the definition of micronutrients
nutrients that provide no energy
what is the “happy zone” for BGL in mmol/L and mg/dL
3-7 mmol/L
70-130 mg/dL
