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18 Cards in this Set
- Front
- Back
6 diet planning principles |
1. adequacy 2. balance 3. kcalorie control 4. nutrient density 5. moderation 6. variety |
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Dietary Guidelines for Americans |
translate the nutrient recommendations of the DRIinto food recommendations. |
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DA for salt |
2300 milligrams |
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DA for cholesterol |
300 milligrams |
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USDA Food Patterns |
1. fruits 2. vegetables 3. grains 4. proteins 5. milk & milk products 6. unsaturated oils |
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2000 calories/day diet |
1. fruits 2 cups 2. vegetables 2.5 cups 3. grains 6 oz (slices of bread) 4. proteins 5.5 oz 5. milk & milk products 3 cups 6. unsaturated oils 6 teaspoons |
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B vitamin folate |
dark green, leafy vegetables |
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Vitamin A (beta-carotene) |
orange and red vegetables |
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discretionary calories |
The difference between the kcalories needed to supplynutrients and those needed to maintain weight |
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5 to 15% |
of daily calorie intake can accommodate empty calories (sugars and solid fats) |
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Exchange Lists |
1. foods organized by similar composition of carbs, fats & proteins 2. sorts food by energy nutrient content vs. USDA food patterns which sorts by vitamin/mineral composition. |
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refined grains |
bran, germ,and husk are removed, leaving only the endosperm. |
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whole grain |
removes outer husk and keeps everything else |
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leanest cuts of steak |
1. loins and rounds 2. select over primes/choice http://www.mensfitness.com/nutrition/what-to-eat/the-leanest-and-fattiest-cuts-of-steak |
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4 ounces of raw meat |
1. equal to 3 ounces cooked 2. equal to 1 serving 3. size of a deck of cards |
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nutrition facts panel |
1. must provide serving size 2. serving size is standardized for many items like ice cream, pasta, etc. 3. packages with 2-4 servings must present 2 columns (per serving/package) |
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4 nutrients of concern are required to be on label |
1. Vitamin D 2. Calcium 3. Iron 4. Potassium |
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Daily Values |
1. based on 2000 calorie diet 2. 30% for fat = 65 grams 3. 10% from saturated fats = 20 grams 3. 60% for carbs = 300 grams 4. fiber = 14g/1000 calorie |