PHRD5985 Pharmacotherapy Lecture 13 - Healthy Eating

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daynuhmay
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273391
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PHRD5985 Pharmacotherapy Lecture 13 - Healthy Eating
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2014-05-06 03:06:50
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Healthy Eating
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Healthy Eating
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  1. nutrient-dense
    • provides vitamins, minerals, & other beneficial substances in relatively few calories w/o solid fats, added sugars/refined starches/sodium
    • retains naturally occurring components (fiber)
  2. 3 functions of macronutrients
    • 1) provide energy (calories)
    • 2) promote growth/dev
    • 3) regulate body fcns
  3. 3 classes of macronutrients
    • 1) carbs
    • 2) fats
    • 3) proteins
  4. 1lb of body fat stores ____ calories
    3500
  5. how much sodium intake should be reduced to
    <2300mg/day
  6. populations that should reduce sodium intake to 1500mg/day (3)
    • adults 51+yo
    • African-Americans 2+yo
    • 2+yo w/ HTN, diabetes, CKD
  7. % of calories from saturated fatty acids
    <10%
  8. % of calories from SoFAS that should be accommodated in health diets
    5-15%
  9. 3 ways to eat less fat
    • 1) eat high-fat foods less often
    • 2) eat smaller amts of high-fat foods
    • 3) eat lower-fat foods instead
  10. 5 sources of calories to reduce
    • 1) sodium
    • 2) fats
    • 3) SoFAS
    • 4) refined grains
    • 5) alcohol
  11. 4 nutrients of public health concern
    • 1) potassium
    • 2) fiber
    • 3) calcium
    • 4) vit. D
  12. how much of MyPlate should be fruits & vegetables
    at least half of plate
  13. equivalent of 1 serving of vegetables
    • 1 cup raw or cooked
    • 1 cup vegetable juice
    • 2 cups raw leafy greens
  14. examples of equivalents of 1 serving of fruits
    • 1 apple
    • 1 cup 100% fruit juice
    • 8 large strawberries
    • 1/4 cup dried fruit
  15. how much of grains should be "whole"
    at least half
  16. equivalent of 1 serving of grains
    • 1 slice of bread
    • 1 cup cold cereal
    • 1/2 cup rice/pasta
  17. whole vs refined grains
    milling of grains removes bran & germ, leaving only the endosperm in refined grains
  18. benefits of whole grains (6)
    • 1) provide nutrients & fiber
    • 2) helps you feel full
    • 3) assoc'd w/ lower BMI
    • 4) reduced risk of obesity/weight gain
    • 5) may reduce CVD risk
    • 6) assoc'd w/ reduced incidence of diabetes
  19. equivalent to 1 serving of protein
    • 1oz lean cooked meat, poultry, fish
    • 1/4 cup cooked dry beans
    • 1tbsp PB
    • 1 egg
  20. equivalent to 1 serving of dairy
    • 1 cup milk or yogurt
    • 1.5oz natural cheese
  21. on a food label, what is considered low-fat? high-fat?
    • low-fat = 3g fat/serving
    • high-fat = 7g fat/serving
  22. on a food label, what is considered high fiber?
    5+ g

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