Nutrition for the Healthy Adult Flashcards Preview

Drew 923 > Nutrition for the Healthy Adult > Flashcards

Flashcards in Nutrition for the Healthy Adult Deck (39):
1

''Who sets the Dietary Guidelines for Americans 2015?''

''USDA & Dept of Health and Human Services''

2

''How often are USDA's Dietary Guidelines released?''

''every 5 years''

3

''What are the key recommendations in Dietary Guidelines for Americans 2010?''

''1) balanced calories to manage weight, 2) foods & components to decrease, 3) foods and nutrients to increase, 4) building healthy eating patterns''

4

''How is BMI calculated?''

''mass (kg) / [height (m)]^2 --- or lbs*703 / in^2''

5

''What is the BMI of an underweight adult?''

''< 18.5''

6

''What is the BMI of a healthy adult?''

''18.5 - 24.9''

7

''What is the BMI of an overweight adult?''

''25 - 29.9''

8

''What is the BMI of an obese adult?''

''30+''

9

''On what factors is caloric need based?''

''1) age, 2) activity, 3) gender''

10

''How many kilocalories need to be gained or burned in order to equal 1lb of body weight?''

''3500 kcal''

11

''Give the recommended proportions of the three dietary fuels.''

''1) CHO: 40-65%, 2) Protein: 10-35%, 3) Fat: 20-35%''

12

''Wht are the top 5 sources of calories?''

''1) Grain-based desserts, 2) Yeast breads, 3) Chicken Dishes, 4) Soda, 5) Pizza''

13

''How much physical activity per day is recommended to reduce the risk of chronic disease?''

''30 minutes/day''

14

''How much physical activity per day is recommended to manage weight?''

''60 minutes/day''

15

''How much physical activity per day is recommended to achieve weight loss?''

''60-90 minutes/day''

16

''What is the RDA of sodium/day?''

''

17

''What proportion of daily calories should come from saturated fats?''

''< 10%''

18

''Give characteristics of saturated fats.''

''1) primarily from animals, 2) solid @ RT, 3) increase cholesterol & LDL''

19

''What is the RDA of dietary cholesterol?''

''< 300mg per day''

20

''How much cholesterol is in 1 egg?''

''213mg''

21

''Give characteristics of cholesterol.''

''1) found only in animal foods, 2) increase LDL''

22

''What is hydrogenation?''

''The reduction of fatty acids (fewer double bonds, trans formation)''

23

''What are sources of trans-FA's?''

''MILK, stick margarine, snack foods, baked goods''

24

''How much of each type of saturated fat should one consumer per day?''

''10-10-10 rule: 10% saturated, 10% monounsaturated, 10% polyunsaturated''

25

''What types of grains should be limited?''

''refined grains''

26

''How much is "1 drink" of alcohol?''

''12oz. Beer, 5oz. Wine, 1.5oz 80-proof spirits''

27

''What is daily alcohol recommendation for moderate drinking?''

''2 for men, 1 for women''

28

''How many servings of fruits & veggies are recommended per day by the USDA?''

''2.5 cups of varied veggies per day''

29

''What veggie colors are ideal?''

''Dark green, red, orange''

30

''How many servings of grains are recommended per day?''

''6 servings with 1/2 of grains whole!''

31

''What are the benefits of whole grains?''

''1) contain B vitamins, iron, fiber, 2) decrease body weight & CV dz''

32

''What nutrients are found in dairy products?''

''Vit. D, Ca, P''

33

''How many cups of fat-free or low-fat milk products are recommended per day?''

''3 cups per day, especially fortified soy''

34

''What are the USDA's recommendations on protein?''

''1) eat a variety, 2) increase fish, 3) choose protein low in solid fats/calories (seafood, nuts, seeds)''

35

''How much seafood is recommended per week?''

''8oz twice weekly''

36

''What is fiber?''

''the non-digestible form of CHO & lignin''

37

''What are the daily fiber recommendations?''

''Men: 38 g/day, Women: 25 g/day''

38

''How long has nutrition labeling been required for most foods?''

''Since 1986 for most foods''

39

''What is the general take on % DV and its relation to being low or high in a nutrient?''

''< 5% is low, > 20% is high''