How many calories per gram of fat?
How many calories per gram of protein?
How many calories per gram of carbohydrate?
How many calories per gram of alcohol?
What is the role of carbs, fats and proteins in the body?
All are energy-yielding; proteins also provide materials that form structures and working parts of body tissues (so both the energy role and structural role)
What is the role of vitamins and minerals in the body?
Vitamins and minerals are regulators. They assist in all body processes
What is the role of water in the body?
It is an essential nutrient.
What are the five characteristics of a healthy diet?
Adequacy, Balance, Calorie control, Moderation, Variety
Getting enough. The diet provides all of the essential nutrients, fiber and energy in order to maintain health and body weight.
Eat recommended portions of foods from all of the groups
Define Calorie Control
Control of energy intake. Match intake with recommended amount
Eating enough, but not too much. Limit intake of sugars, salt and fats.
Eating a varying selection of foods within a group. Avoid eating the same vegetable/fruit/grain all the time.
What are the six stages of behavior change?
Pre-contemplation, Contemplation, Preparation, Action, Maintenance, Adoption/moving on
Define the Pre-contemplation stage
Not planning to change. There is no problem with their current behavior.
Define the Contemplation stage
Considering making a change, weighing pros and cons.
Define the Preparation stage
Getting ready to change, set goals.
Define the Action stage
Spending time and energy to change - actually doing it
Define the Maintenance stage
Integrating change into daily life (doing it a lot), completely making it a lifestyle change, but it is still a CONSCIOUS CHOICE.
Define the Adoption stage
You are beyond the fear of relapse. The change is now a subconcious habit (this is after 6 months to a year of maintenance w/o relapse.
How many tsp per TBS?
How many TBS per cup?
How many oz per cup?
How many lbs per kg?
How many cups per quart?
How many TBS per 1/4 C?
How many grams per lb?
How many oz per lb?
How many grams per oz?
What is DRI?
Dietary Reference Intakes
What does DRI include?
EAR (Estimated Average Requirement), RDA (Recommended Dietary Allowance), AI (Adequate Intake), UL (Tolerable Upper Intake Levels)
What is AMDR?
Acceptable Macronutrient Distribution Range (from most needed to least - carbs, fats, proteins)
What is DV?
What 8 nutrients are Grains high in?
Folate, niacin, riboflavin, thiamin, iron, magnesium, selenium and fiber
What 8 nutrients are fruits high in?
Folate, vitamins A, C, E and K, magnesium, potassium and fiber
What 8 nutrients are dairy products high in?
Protein, riboflavin, vitamin B 12, calcium, magnesium, potassium and vitamins A and D (when fortified)
What 9 nutrients are meats high in?
Protein, niacin, thiamin, vitamins B6 and B12, iron, magnesium, potassium and zinc
What 9 nutrients are legumes high in?
Protein, folate, thiamin, vitamin E, iron, magnesium, potassium, zinc, fiber
What 2 nutrients are oils high in?
Vitamin E and essential fatty acids.
How much fruit is recommended for a 2400 calorie diet?
How many cups of vegetables is recommended for a 2400 calorie diet?
How many cups of milk is recommended for a 2400 calorie diet?
How many ounces of meat/legumes is recommended for a 2400 calorie diet?
How many tsp of oil is recommended for a 2400 calorie diet?
How many ounces of grain is recommended for a 2400 calorie diet?
How many discretionary calories are allowed?
1 oz grain =
1 slice of bread, 1/2 cup cooked pasta/rice, 1 oz dry pasta/rice, 1 cup cereal, 3 cups popped popcorn
1 C vegetables =
1 C cut up raw/cooked vegetables, 1 C cooked legumes, 2 C leafy vegetables, 1 C veg. juice
1 C fruit =
1 C fresh/frozen/canned fruit, 1/2 C dried fruit, 1 C fruit juice
1 C dairy =
1 C ff milk or yogurt, 1.5 oz ff cream cheese, 2 oz ff processed cheese, 2c ff cottage cheese, 1.5 C ice cream
1 oz meat =
1 oz cooked lean meat/poultry/fish, 1 egg, 1/4 C cooked legumes or tofu, 1 TBS peanut butter, 1/2 oz nuts/seeds
1 tsp oil =
1 TBS low-fat mayo, 2 TBS light salad dressing, 1 tsp veg. oil, 1 tsp soft margarine
Interpreting information on food labels: What does High and Good mean?
High: 20% or more DV/serving; Good: 10-19% of DV/serving.
Interpreting information on food labels: What does Healthy mean?
Low in fat (less than 1 g), sat fat, trans fat, cholesterol AND sodium (less than 140 mg) AND contains at least 10% DV for vit A, C, iron, calcium, protein or fiber.
Interpreting information on food labels: What does Free mean?
None or trivial amount
What determines the time needed to metabolize alcohol?
Drunk with or without food, amount comsumed, body size and tolerance level
Glucose + Fructose
Glucose + Galactose
Glucose + Glucose