Macronutrients
What do Carbohydrates primarily provide?
Glucose / Energy
A nutrient that can increase blood pressure?
Sodium
How many servings of fruit do you need daily?
3 Servings
A way to save money on groceries
- plan overlapping ingredients
- plan leftovers
- track and plan budget
- limit take out
What type of fat raises your cholesterol?
Saturated Fats
A nutrient that can push sodium out?
Potassium
How many Types of Fibre are there?
5 Types
3 Soluble and 2 Insoluble
How many servings of vegetables do you need daily?
5 Servings
How much sodium should you have per day?
2300 mg max
How Much Fibre do you need daily?
40 Grams
Finish the Phrase:
Persistent, not P_____
Persistent, not Perfect
What is the general guideline for how much protein you need daily?
0.9 grams of protein per kg of body weight
Which nutrient should you not supplement?
calcium - always from food source
What ratio of Carbs to Fibre is a GREEN light food to help with lowering cholesterol?
3:1
How much weight loss (lbs) per week is considered sustainable?
0.2-2 lbs a week
How much beans per week will reduce your risk of a cardiovascular event by 22%?
1/2 cup of beans 3x a week
CoQ10 reduces statin related muscle pain - what foods contain CoQ10?
spinach, broccoli, soybeans, nuts (pistachios, sesame seeds), and whole grains
How do you calculate our the Fibre Rule?
Divide the total carbs by the dietary fibre
What does SMART stand for? (each letter gives 100 points)
Specific, Measurable, Attainable, Realistic, Time-bound