Podcast
Questions and Answers
Fruits and vegetables provide essential ______, fiber, and antioxidants.
Fruits and vegetables provide essential ______, fiber, and antioxidants.
nutrients
Aim for ______ servings a day of fruits and vegetables to ensure intake of different nutrients.
Aim for ______ servings a day of fruits and vegetables to ensure intake of different nutrients.
5
Protein is essential for building and repairing ______, organs, and tissues.
Protein is essential for building and repairing ______, organs, and tissues.
muscles
Aim for - gram of protein per kilogram of body weight per day.
Aim for - gram of protein per kilogram of body weight per day.
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Healthy fats are essential for ______ function, hormone production, and absorption of vitamins.
Healthy fats are essential for ______ function, hormone production, and absorption of vitamins.
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Aim for ______% of daily calorie intake from healthy fats.
Aim for ______% of daily calorie intake from healthy fats.
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Whole grains are rich in ______, vitamins, and minerals.
Whole grains are rich in ______, vitamins, and minerals.
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Dairy and eggs provide ______, protein, and other essential nutrients.
Dairy and eggs provide ______, protein, and other essential nutrients.
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Study Notes
Fruits And Vegetables
- Provide essential nutrients, fiber, and antioxidants
- Aim for 5 servings a day, with a variety of colors to ensure intake of different nutrients
- Examples:
- Fruits: apples, bananas, berries, citrus fruits, avocados
- Vegetables: leafy greens, broccoli, carrots, bell peppers, tomatoes
Protein Sources
- Essential for building and repairing muscles, organs, and tissues
- Aim for 0.8-1 gram of protein per kilogram of body weight per day
- Examples:
- Animal sources: chicken, fish, beef, pork, lamb, eggs, dairy
- Plant-based sources: legumes, beans, lentils, tofu, tempeh, nuts, seeds
Healthy Fats
- Essential for brain function, hormone production, and absorption of vitamins
- Aim for 20-35% of daily calorie intake from healthy fats
- Examples:
- Monounsaturated fats: avocados, nuts, seeds
- Polyunsaturated fats: fatty fish, flaxseeds, chia seeds
- Omega-3 fatty acids: walnuts, flaxseeds, chia seeds
Whole Grains
- Rich in fiber, vitamins, and minerals
- Aim for half of grain intake to be whole grains
- Examples:
- Whole grains: brown rice, quinoa, whole wheat, oats, barley
- Refined grains: white rice, white bread, sugary snacks
Dairy And Eggs
- Provide calcium, protein, and other essential nutrients
- Choose low-fat or fat-free options to reduce saturated fat intake
- Examples:
- Dairy: milk, cheese, yogurt
- Eggs: rich in protein, vitamin D, and choline
Fruits And Vegetables
- Provide essential nutrients, fiber, and antioxidants for overall health
- Aim to consume at least 5 servings daily, with a variety of colors to ensure intake of different nutrients
- Examples of fruits include apples, bananas, berries, citrus fruits, and avocados
- Examples of vegetables include leafy greens, broccoli, carrots, bell peppers, and tomatoes
Protein Sources
- Essential for building and repairing muscles, organs, and tissues
- Consume 0.8-1 gram of protein per kilogram of body weight per day
- Animal sources of protein include chicken, fish, beef, pork, lamb, eggs, and dairy products
- Plant-based sources of protein include legumes, beans, lentils, tofu, tempeh, nuts, and seeds
Healthy Fats
- Essential for brain function, hormone production, and absorption of vitamins
- Aim for 20-35% of daily calorie intake from healthy fats
- Monounsaturated fats are found in avocados, nuts, and seeds
- Polyunsaturated fats are found in fatty fish, flaxseeds, and chia seeds
- Omega-3 fatty acids are found in walnuts, flaxseeds, and chia seeds
Whole Grains
- Rich in fiber, vitamins, and minerals
- Aim for half of grain intake to be whole grains
- Examples of whole grains include brown rice, quinoa, whole wheat, oats, and barley
- Examples of refined grains include white rice, white bread, and sugary snacks
Dairy And Eggs
- Provide calcium, protein, and other essential nutrients
- Choose low-fat or fat-free options to reduce saturated fat intake
- Dairy products include milk, cheese, and yogurt
- Eggs are rich in protein, vitamin D, and choline
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Description
Learn about the importance of fruits, vegetables, and protein sources in a healthy diet. Discover how to get the right amount of nutrients, fiber, and antioxidants for optimal well-being.
