AGHE Flashcards Preview

DPS > AGHE > Flashcards

Flashcards in AGHE Deck (10):
1

Best food sources of iron

100g chicken liver 13mg
Tbs milo 6mg
3 dried apricots 5mg
Cup cooked quinoa 4mg
1/2 cupcooked lentils/ beans 4mg
Bread/ breakfast cereals 3mg
Spinach 1/2 cup cooked 3mg
100g beef 3mg
100g herring 3mg
100g lamb/ turkey/ pork 3mg
30g cashews 2mg

2

Carb content of selected foods

1/2 cup fruit juice 15g
1 cup strawberries 5g
Small linnet blueberries 17g
Almonds 30g, 1-2g
Pistachios 30g, 8g

3

15g carbohydrate serves

2 slices burger bread
1 slice of other breads
3 vita wheat, 4 corn thins, 10 rice crackers
1/2 cup cooked pasta or quinoa
1:4 cup muesli or raw oats
100g potato or sweet potato
300g yoghurt natural
1/2 mango
2 medium carrots
1 cup of peas
1 small pancake

4

Protein content of key foods

100g pork/ chicken - 30g
100g fish - 23g
1/2 cup soybeans - 16g
100g firm tofu 12g
Yellow cheese
30g- 8g
Seeds/ nuts - 7g
1 cup cooked pasta- 8g
1 cup cooked quinoa- 7g
Egg- 6g
Regular bread or 1 cup cereal 3-5g

5

Men 19-50

Veg and legumes: 6
Fruit: 2
Grains: 6
Meat and poultry: 3
Dairy: 2.5
28-40g oil

6

Women 19-50

Veg and legumes: 5
Fruit: 2
Grains: 6
Meat and poultry: 2.5
Dairy: 2.5
28-40g oil

7

Males 51-70

Veg and legumes: 5.5
Fruit: 2
Grains: 6
Meat and poultry: 2.5
Dairy: 2.5
28-40g oil

8

Women 51-70

Veg and legumes: 5
Fruit: 2
Grains: 4
Meat and poultry: 2
Dairy: 4
28-40g oil

9

Males 70+

Veg and legumes: 5
Fruit: 2
Grains: 4.5
Meat and poultry: 2.5
Dairy: 3.5
14-20g oil

10

Women 70+

Veg and legumes: 5
Fruit: 2
Grains: 3
Meat and poultry: 2
Dairy: 4
14-20g oil