| Carbohydrates | Lipids | Cardiovascular Disease | Protein | Alcohol/Global Food Environment |
|---|---|---|---|---|
|
45-65% of total calories
What is the recommended daily intake for carbohydrates?
|
20-35% of total calories
What is the recommended daily intake for total fat?
|
Age, male gender, family history, physical inactivity, diabetes, obesity, smoking, excess alcohol, high stress, diet high in saturated fats and/or sodium
List common risk factors for CVD.
|
0.8g/kg
What is the daily recommended intake for protein?
|
Liver
When alcohol is consumed, which organ processes most of it?
|
|
25 grams per day for women
38 grams per day for men
What is the recommended daily intake of dietary fiber?
|
<10% of total calories from saturated fat
Trans fat intake as low as possible
What is the recommended daily intake for saturated fat? Trans fat?
|
Less than 2300mg per day
What is the recommended daily intake of sodium to prevent hypertension?
|
Includes dairy; excludes meat, fish, poultry, eggs
What food sources are included/excluded in the following eating style: lacto-vegetarian?
|
No more than 2 drinks per day for men, 1 drink per day for women
According to the Dietary Guidelines for Americans, what are moderate drinking guidelines?
|
|
Whole grains, legumes, fruits, vegetables, nuts, seeds
List good food source of dietary fiber.
|
Fish provide omega-3 fatty acids. Olives provide monounsaturated fat. Whole grains, fruits, vegetables, legumes, nuts, seeds provide fiber, vitamins, minerals. Dairy, meats, sweets are limited to reduce saturated fat and sugar. Overall this eating pattern reduces heart disease risk.
What does the Mediterranean diet include? What are the health benefits?
|
Processed meats, canned/boxed foods, frozen dinners, pickled foods, salty snacks (chips, crackers, nuts), condiments
List food sources high in sodium.
|
Includes dairy, eggs; excludes meat, fish, poultry
What food sources are included/excluded in the following eating style: lacto-ovo vegetarian?
|
12 fl oz beer or carbonated alcoholic beverage, 5 fl oz wine, 1.5 fl oz liquor
According to the Dietary Guidelines for Americans, what amount of alcoholic beverages counts as one drink?
|
|
Look for the word "whole" before a grain in the ingredient list, preferably first or near the beginning.
How can you determine if a food product contains whole grains?
|
Include whole grains, vegetables, fruits, lean meats. legumes, low-fat or fat-free dairy, oils. Limit saturated fat, trans fat, sodium, added sugars.
What foods/nutrients are included and limited in a heart-healthy diet?
|
Includes whole grains, vegetables, fruits, fish, lean meats, low-fat or fat-free dairy to provide fiber, potassium, magnesium, calcium. Limits saturated fat, sodium, added sugars. This eating pattern resulted in lower blood pressure, improved blood lipids to decrease CVD risk.
What are the components and benefits of the DASH diet?
|
Excludes all food from animal sources
What food sources are included/excluded in the following eating style: vegan?
|
Poverty, population growth, loss of food-producing land, climate change, pollution, water shortage
List factors affecting the global food supply.
|
|
Consume regularly timed meals balanced with complex carbohydrate and protein/fat.
What tips would you provide someone experiencing hypoglycemia between meals (not related to diabetes)?
|
10g fat x 9cal/g = 90cal from fat
90cal from fat / 270 total cal = 33% cal from fat
What % calories from fat would be provided by a hamburger containing 270 total calories and 10 grams of fat.
|
Total cholesterol: <200mg/dL
LDL: <100mg/dL HDL: >60mg/dL Triglycerides: <150mg/dL Blood pressure <120/<80mm/Hg
In order to prevent CVD, what are the desirable ranges for the following measurements: total cholesterol, LDL, HDL, triglycerides, blood pressure?
|
185lb / 2.2 = 84.1kg
84.1kg x 0.8g/kg = 67g
How much protein is recommended for a 40 year old male weighing 185 pounds?
|
Eating more plants, less animals conserves resources
What does it mean to eat lower on the food chain? Why is this beneficial?
|
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