Lifespan Folio Content Flashcards
(29 cards)
AMDR amounts
CHO= 45-65%
Fat= 20-35%%
Protein= 15-25%
Estimated Energy Requirement for men vs women (19-30years)
Men= ~10,900kj/ day
Women= ~8700kj/ day
What is the RDI for calcium for adults aged 19–50?
1000 mg/day
What is the RDI for iron for females aged 19–50?
18 mg/day
What is the RDI for protein for males aged 19–50?
0.84 g/kg/day
What is the RDI for folate in adults?
400 μg/day
What is a Serve of Vegetables
75g (100-350kj)
1/2 Cup cooked green or orange veg
1/2 Cup dried or canned beans
1 Cup leafy Green/ raw salad
1/2 Medium Potato/ starchy veg
1 medium tomato
What is a Serve of Fruit?
150g (350kj)
1 medium apple, banana, orange, pear
2 small apricot, kiwi, plum
1 Cup diced. canned (no added sugar)
1/2 Cup juice (no added sugar)
30g dried fruit
What is a serve of Grains?
500kj
1 slice (40g) bread
½ medium (40g) roll or flat bread
½ cup (75-120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa
½ cup (120g) cooked porridge
²/³ cup (30g) wheat cereal flakes
How much is a serve of lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans?
500-600kj
65g cooked lean red meats such as beef, lamb, veal, pork, goat or kangaroo
80g cooked lean poultry such as chicken or turkey
100g cooked fish fillet (about 115g raw) or one small can of fish
2 large (120g) eggs
1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas (preferably with no added salt)
170g tofu
30g nuts, seeds
How much is a serve of Dairy
500-600kj
250ml milk/ non- dairy fortified milk (calcium)
2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese
1/2 C evaporated milk
½ cup (120g) ricotta cheese
¾ cup (200g) yoghurt
what are the differences in AGHE serves for men vs women (19-50)
Men= 1 serve more veg, 1/2 serve more protein
what are the differences in AGHE serves for men vs women (51-70)
Men= 1 serve more veg, 2 serves more Grains, 1/2 serve more protein,
Women= extra 1.5 serves dairy
Compare AGHE guidelines for women vs pregnant women of reproductive age
Pregnant
extra 2.5 serves Grains
extra 1 serve protein
Compare AGHE guidelines for women vs lactating women of reproductive age
Lactating
extra 2.5 serves veg
extra 3 serves grain
extra 1/2 serve protein
Compare AGHE guidelines for pregnant vs lactating women of reproductive age
Lactating= more veg+ grains
Pregnant= more protein
Toddler AGHE Serves
Veg- 2-3
Fruit- 0.5
Grain- 4
Proteins- 1
Dairy- 1-1.5
School- age children AGHE serves
Veg- 4-5
Fruit- 1-2
Grains- 4-5
Proteins- 1.5-2.5
Dairy- 1.5-3
Boys vs Girls AGHE serves in puberty
Boys require more: veg and grains,
Key Nutrients and their amounts for infants (0-6mo)
Energy: ~4200 kJ/day
Protein: 1.3 g/kg body weight/day
Fat: No specific NRV; breast milk provides essential fats
Carbohydrates: No specific NRV; lactose is primary source
Iron: 0.27 mg/day (adequate intake)
Calcium: 210 mg/day
Vitamin D: 10 µg/day (if not breastfed)
Vitamin A: 400 µg/day
Vitamin C: 40 mg/day
Key Nutrients and their amounts for Toddlers (1-3yr)
Energy: ~4600–5200 kJ/day
Protein: 1.1 g/kg body weight/day
Fat: No specific NRV; 30–40% of total energy
Iron: 6.9 mg/day
Calcium: 500 mg/day
Vitamin D: 5 µg/day
Vitamin A: 300 µg/day
Vitamin C: 35 mg/day
Key Nutrients and their amounts for School- Age Children (4-8yr)
Energy: ~5500–6000 kJ/day
Protein: 0.95 g/kg body weight/day
Iron: 8.0 mg/day
Calcium: 700 mg/day
Vitamin D: 5 µg/day
Vitamin A: 400 µg/day
Vitamin C: 45 mg/day
Key Nutrients and their amounts for Puberty/ Teenagers (9-18yr)
Energy: Varies; ~7000–10000 kJ/day
Protein: 0.95–1.0 g/kg body weight/day
Iron: 8.0–15.0 mg/day
Calcium: 1300 mg/day
Vitamin D: 5 µg/day
Vitamin A: 600–900 µg/day
Vitamin C: 45–50 mg/day
Key Nutrients and their amounts for Adults (19-70yr)
Energy: ~8700–10500 kJ/day
Protein: 0.84 g/kg body weight/day
Iron: 8.0 mg/day (men), 18.0 mg/day (women)
Calcium: 1000 mg/day
Vitamin D: 5 µg/day
Vitamin A: 900 µg/day (men), 700 µg/day (women)
Vitamin C: 45 mg/day
