Top 10 Suboptimal Dietary Habits Info

This information comes from the "Top 10" PowerPoint on Blazeview - Trevon A : )

#1 High sodium

>2000 mg/day

What are the "Salty Six"?

breads and rolls, cold cuts and cured meats, pizza, poultry, soup, sandwiches

What are the "Southern Salty Six"?

Pizza, biscuits and gravy, collard greens ,processed foods, fried chicken and catfish, process cured meats.

#2 Low nuts & seeds

<20.2 g/d

What are some examples of Keto Edition Nuts & Seeds?

Almonds, walnuts, pecans, peanuts, flax seeds, seasame seeds, sunflower seeds, pumpkin seeds

#3 High Processed meats

> 0 g/d

Examples of high processed meats?

Deli meats, hot dogs, pepperoni, sausage, ham, beef jerky

#4 Low seafood omega-3 fats

<250 mg/d

What are some examples of seafood with high omega-3?

Rainbow trout, Halibut, tuna, sardines, oysters, and salmon

What are some examples of Plant Foods High in Omega 3?

Berries, edamame, hemp seeds, leafy greens, beans, flax seeds

#5 Low Vegetables

<400 g/d

How many cups of Vegetables should you have daily?

2-3 cups daily

#6 Low fruits

<300 g/d

How many cups of fruit should you have daily?

1-2 cups daily

#7 High Sugar-sweetened beverages

>0 g/d

#8 Low whole grains

<125 g/d

What are some examples of Whole Grains?

Whole-wheat bread, oats, quinoa, whole-grain pasta, popcorn

#9 Low PUFA's replacing carbohydrates or saturated fats

< 11% energy/d

What are the 3 types of Fat?

Trans, saturated, unsaturated

What type of foods contain TRANS fat?

Hydrogenated vegetable oil, fast food, cakes/pastries, chocolate, deep fried food

What are the 2 types of Saturated fats?

Vegetable fats & Animal Fats

What are some examples of Vegetable fats?

Coconut, palm oil, and creamer

What are some examples of Animal Fats?

Poultry skin, fatty meat, butter, lard

What are the 2 types of Unsaturated Fats?

polyunsaturated and monounsaturated

What are some examples of Polyunsaturated fats?

Soybean oil, sunflower oil, seeds, cold-water fish

What are some examples of Monosaturated fats?

Olive oil, canola oil, peanut oil, nuts

#10 High red meats, unprocessed

>14.3 g/d

What are some examples of red meats?

Venison, beef, goat, veal, pork

What are the 2 Healthy Diets?

Dash & Mediterranean

How are high triglycerides treated ?

Lifestyle changes ( controlling your weight, regular physical activity, not smoking, limiting sugar and refined foods, etc)