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FON241 guidelines

cho, fat and protien guidelines

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
Created by: basian0110