Dietary Guidelines
& Food Labels
& Food Labels
The focus of the new dietary guidelines is...
Eating whole foods
This nutrient helps with flushing toxins out of your body
Water
The new dietary guidelines visual is...
an upside down pyramid
What are the 3 macronutrients
fat, carbohydrates, and protein
True or False: A product that contains "real fruit juice" must contain at least 50% real fruit
False
True or False: Products that are listed as natural are regulated by the FDA?
False
This nutrient is easy to digest and is an important source of energy
Simple Carbohydrates
How much water should you drink a day?
64 oz, 8 cups
There are ____ calories in a gram of protein
4 calories
You should limit your sodium intake to this amount on a daily basis
2,300 mg
The 6 food groups listed in the dietary guidelines are?
Fruits, Veggies, Whole Grains, Protein, Dairy, Healthy Fats
This nutrient is good for liver health and can help lower LDL. Also excellent for cooking
You should not exceed ____ mg of caffeine on a daily basis
400 mg
The percentage of your diet that should be carbohydrates
45%-65%
You should limit your sugar intake to...
24-32 grams a day
Manufacturers can leave ingredients off nutrition labels it if contains ________ grams or less
.5 grams or less
This nutrient can help lower the risk of certain types of cancer. Can also help your immune system
You should be getting this much fiber on a daily basis
25-40 grams
Fruits and Vegetables are a great source of...
Vitamins
Starch is found by...
total carbohydrates - (sugar + fiber)
List 5 keys to a healthy diet
Variety, focus on high fiber foods, eat lots of produce, limit sugary foods and beverages, go for whole grains, limit highly processed foods, limit saturated fats, emphasize good fats, cut down on sodium, get vitamins and minerals from food, enjoy your food, substitute when possible, practice portion control, stay hydrated
What are the 6 essential nutrients? What is one food source for each nutritent?
Water, Carbohydrates, Fats, Protein, Vitamins, Minerals
If you wanted to lose 10 pounds how big should your calorie deficit be?
35,000
(3,500=1 pound of fat)
Percentage of fat intake that should be saturated fats and percentage of fat intake that should be unsaturated fats.
10% saturated
90% unsaturated
According to the new dietary guidelines, what 3 types of foods should we try and limit
Processed foods, added sugars and refined carbohydrates