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| enriched and fortified grains, OJ, leafy greens, legumes |
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| fish, beef liver and other organ meats, potatoes and other starchy vegetables, and fruit |
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accepts/donates 1c
synthesis of DNA, metabolism of AA, maturation of RBCs, activation of B12 enzyme |
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| scurvy; weakness, pinpoint skin hemhorrages, bleeding gums, poor wound healing |
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megaloblastic anemia, large immature blood cells, low oxygen carrying capacity, increased blood homocysteine levels, increased risk of heart disease
neural tube defects: spina bifida |
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| impaired protein synthesis, skin lesions, anemia, seizures, immune disfunction |
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| http://www.choosemyplate.gov/food-groups/grains-counts.html# |
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| What dietary surpluses of nutrients can be stored in the tissue for later use? |
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| calcium, iron, vitamin A, vitamin B12 |
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| What must a nutrition facts panel include? |
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| fat, sat fat, trans fat, cholesterol, Na, total carbs, fiber, sugars, protein, vit A and C, calcium and iron in a standard serving |
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| What are in enriched grains? |
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| Thiamin, riboflavin, niacin, iron |
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| functional foods (foods modified to enhance their contribution to a healthy diet |
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| fiberlike, indigestible carbohydrates that are broken down by the bacteria in the colon: the breakdown fosters growth of beneficial bacteria |
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| the term for live, beneficial bacteria that enter food products during fermentation and aging processes |
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| What counts as an ounce equivalent of grains? |
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| 1 slice of bread, 1 cup of cereal, 1/2 c cooked rice, cooked pasta or cooked cereal |
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| What counts as a cup of fruit? |
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| 1 c fruit or 100% fruit juice, 1/2 c dried fruit |
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| What counts as a cup of vegetable? |
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| 1 C of raw or cooked vegetables or vegetable juice, 2 c raw leafy greens |
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| __ cups raw is = to ____ cups cooked |
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| What is one ounce of protein? |
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| 1 ounce of meat/poultry/fish, 1/4 c cooked beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 oz nuts/seeds |
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| What counts as a C of dairy? |
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| 1 c of milk/yogurt/soymilk, 1 and a half ounces of natural cheese or 2 oz processed cheese |
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| antioxidant; collagen synthesis |
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| citrus, strawberries, kiwi, tomato, potato |
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| PMS, carpal tunnel, irreversible nerve damage |
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