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FON241 guidelines
cho, fat and protien guidelines
Question | Answer |
---|---|
CHO; AMDR | 45% - 64% of kcal |
CHO; Fiber for men | 38 grams per day |
CHO; Fiber for women | 25 grams per day |
CHO; WHO defenition | World Health Organization |
CHO; WHO(sugar) | less than 10% of all kcal |
CHO; DRI(sugar) | less than 25% of all kcal |
CHO; Low Glycemic Index | high in fiber & low in sugar |
CHO; FOODS | grains, beggies, legumes, fruit, dairy (mainly from plants) |
FATS; AMDR | 20% - 35% of kcal |
FATS; essential fats | Omega 3 (heart healthful) & Omega 6 |
FATS; Highest fat intake | monounsaturated |
FATS; Lowest fat intake | Saturated |
FATS; Minimize fat intake | Trans fat (hydrogenation) => processed foods |
FATS; Dietary Cholesterol | Less than 300 mg/d |
FATS; FOOD | Animal(saturated fat), Nuts & Seeds(monounsaturated & polyunsaturated), plant oils (mono & poly) |
PRO; AMDR | 10% - 35% of kcal |
PRO; RDA | 0.8 gpro/kg BW |
PRO; Exercise | increases protein needs above RDA |
PRO; High Quality Pro #1 (ANIMAL) | contains 9 essential amino acids (AA) |
PRO; High Quality Pro #2 (ANIMAL) | highly digestible |
PRO; Low Qual Pro #1 (PLANTS) | missing 1 or more essential AA (limiting) |
PRO; Low Qual Pro #2 (PLANTS) | lower digestibility due to fiber |
PRO; Complimentary Protein | Plant proteins must complement each other |
PRO; FOOD | beans and rice |