HESI Nutrition Final Exam Study Guide.

HESI Nutrition Final Exam Study Guide.Fish ● May benefit people with previous MI ● Suppressing the inflammatory response ● Reducing blood-clotting time ● Stabilizing heart rhythm ● Lowering triglycerides ● Two servings of fish per week ● Sources of Omega-3 Fatty Acids - EPA & DHA (non-plant sources) ○ Shellfish and fish ■ Mackerel, salmon, bluefish, anchovy, herring, lake trout, tuna ■ Warning: mercury levels ○ The fish listed (except tuna) = >1g of omega-3’s in 100g of fish (3.5 ounces) ○ Tuna provides fewer omega-3’s ■ But b/c it is consumed more often, it can contribute a good amount different types of vegetarian diets ● Lacto Vegetarian- a person who abstains from eating meat and eggs, but who eats dairy products. ● Lacto-ovo-vegetarian- a person who eats vegetables, eggs, and dairy products but who does not eat meat. ● Macrobiotic - focussed on whole grains ● Pescatarian- a person who does not eat meat but does eat fish. fluids/ mls/cups/oz conversions ● 1 tsp = 5 mL ● 1 Tbsp = 15 mL ● 2 Tbsp = 1 fluid ounce or 30 mL ● ¼ cup = 2 fluid ounces or 60 mL or 4 Tbsp ● ½ cup = 4 fluid ounces or 120 mL or 8 Tbsp ● 1 cup = 8 fluid ounces or ½ pint or 240 mL or 16 Tbsp ● 2 cups = 16 fluid ounces or 1 pint or 480 mL or 32 Tbsp ● 1 pint = 16 fluid ounces or 480 mL ● 2 pints = 32 fluid ounces or 1 quart or 960 mL ● 4 quarts = 1 gallon or 128 fluid ounces or 3840 mL ● 1 Liter = 1.057 quarts or 1000 mL ● 1 gallon = 128 fluid ounces or 3840 mL gms of nutrients (fat, protein) equations ● PRO = 4 kcal/g ● CHO = 4 kcal/g ● FAT = 9 kcal/g ● ALC = 7 kcal/g alcoholic beverage recommendations ● Women = up to 1 drink/day or 10 g alcohol ● Men = up to 2 drinks/day ● One standard drink contains roughly 14 g of pure alcohol, which is found in: ○ 12 oz regular beer