Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

Nutrition 1 (Semester II) > 16a. Popular Dietary Models > Flashcards

16a. Popular Dietary Models Flashcards

1
Q

What are traditional diets centred around?

A

Unprocessed
Fresh
Locally-derived foods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Which conditions are rare where traditional diets are eaten?

A

Cancer
Diabetes
CV disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What constitutes a traditional Arabic diet?

A 
Wholegrains
Veg
Fruits
Beans
Herbs
Goat's milk
Tea
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is eaten in moderation in an Arabic diet?

A

Meat
Fish
Seafood
No alcohol

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What constitutes a traditional African diet?

A 
Veg
Fruits
Leafy greens
Sweet potatoes
Beans
Rice
Flatbreads
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is eaten in moderation in a traditional African diet?

A

Fish
Seafood
Meat
Eggs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What constitutes a traditional Asian diet?

A 
Veg
Fruits
Beans
Legumes
Nuts
Herbs
Spices
Teas
Rice
Noodles
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is eaten in moderation in a traditional Asian diet?

A 
Fish
Shellfish
Meat
Poultry
Eggs
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What constitutes the Mediterranean diet?

A 
Plant foods
Olive oil
Low consumption of red meat
Low to moderate amounts of fish and poultry
Moderate consumption of wine, with meals
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Compared with a northern European diet, what does the Mediterranean diet show lower incidences of?

A

Heart disease
Cancer
Diabetes
Slightly longer longevity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What constitutes the industrialisation of food?

A 
Factory farming
Fertilisers and pesticides
Food additives/preservation
Counting calories
Shift to takeaway foods, dining out, pre-packed meals, eating on run
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are the hidden costs of food industrialisation?

A 
Pesticide toxicity
Water pollution
Soil depletion
Antibiotic resistance
Junk food
Chemical laden foods
Chronic health issues
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What does today’s diet consist of?

A 
High intakes of red meat/processed meat
Pre-packaged food
Fried food
High dairy consumption
Refined grains
High sugar
High salt
Stimulants - coffee, chocolate, alcohol
Pasteurised, microwaved, irradiated foods
Snacking, overeating, poor food combining, eating out of season
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Who coined the Blood Type Diet?

A

Dr Peter J D’Adamo

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is the principle of the Blood Type Diet?

A

Blood type reflects which foods are best for your health

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

How are foods divided in the Blood Type Diet?

A

Highly beneficial
Neutral
Avoid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are the recommended foods for O blood types?

A 
High protein, low carb
Meat
Poultry
Seafood
Certain fruits and veg
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What are the foods that blood type O should avoid?

A

Wheat

Grains

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What is incorrect eating within the O group said to increase the risk of?

A

Ulcers

Inflammatory diseases

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What are the recommended foods for A blood types?

A 
High carb, low fat
Fruits
Veg
Beans
Seafood
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What are the foods that blood type A should avoid?

A

Meat
Dairy
Wheat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What is incorrect eating within the A group said to increase the risk of?

A

Cancer

Heart disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What are the recommended foods for B blood types?

A 
Dairy eating omnivores
Meat
Beans
Fruits
Veg
Some dairy
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What are the foods that blood type B should avoid?

A

Chicken
Pork
Wheat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
What is incorrect eating within the B group said to increase the risk of?
Slow growing viruses that attack the nervous system
26
What are the recommended foods for AB blood types?
Seafood Dairy Fruit Veg
27
What are the foods that blood type AB should avoid?
Red meat
28
What is incorrect eating within the AB group said to increase the risk of?
Nothing | Regarded as the friendliest immune system of all blood types
29
What is the theory of the Blood Type Diet based on the action of?
Lectins
30
What are lectins?
Carbohydrate binding proteins found on the surface of certain foods Naturally occurring in plants
31
What can lectins cause in some people?
Serious disruptions in the body including: Agglutination of blood Liver cirrhosis Kidney failure
32
Example of how lectins in milk can affect someone
If a Type A person drinks milk, the body will immediately start the agglutination process to reject it (this assumes 30% of population experience ill effects from consuming milk)
33
Which foods contain the highest amounts of lectins?
Raw legumes | Grains
34
Are all lectins harmful to health?
No, some are harmless and pass through the GIT without being digested or absorbed
35
What affects can harmful lectins have on the body?
Can bind to GI cells inciting inflammation Can bind to minerals impeding their absorption (Fe, Ca, Zn, P)
36
How can the food content of lectins be reduced?
Soaking Cooking Fermenting Sprouting
37
Why should foods containing lectins be included in the diet?
High protein High fibre High in micronutrients AO properties
38
What was the keto diet originally developed for?
Treat epilepsy
39
What is the macronutrient content of the keto diet?
75% fat 20% protein 5% carbs
40
In the keto diet, what does the significant reduction in carbs do in the body?
Changes the primary fuel source from glucose to fat Fat gets converted to ketones in the liver Ketones transported to body tissues to enter mitochondria for ATP generation
41
What benefit do ketones have been able to cross the BBB?
Alternative source of energy for the brain
42
Examples of food to eat on the keto diet
``` Meat Fatty fish Eggs Butter Cheese Creams Nuts/seeds Oils Avocado Low carb veg ```
43
Examples of food not to eat on the keto diet
``` Flour based products - bread, pasta Grains Sugary foods - honey, syrup, fruits Starchy veg Lactose rich dairy - milk, yoghurt ```
44
Keto diet - therapeutic uses
``` Epilepsy Neurological disease Cancer CV disease T2D Weight loss ```
45
How does the keto diet support epilepsy?
Ketone bodies exert anticonvulsant effects
46
How does the keto diet support neurological disease?
Increased ATP production and reduced ROS in nervous tissue Increased synthesis of PUFAs - helps stabilise cell membranes Influences neurotransmitter activity in neurons
47
How does the keto diet support cancer?
Changes preferred energy source of some cancer cells - those expressing insulin and IGF-1 receptors
48
How does the keto diet support CV disease?
Marked improvements in triglyceride levels Increased HDL size Increased LDL size
49
How does the keto diet support T2D?
Improves glycaemic control and insulin sensitivity
50
How does the keto diet support weight loss?
Lack of glucose in the diet leads to a decrease in insulin - reducing lipogenesis and increasing lipolysis Appetite-suppressant effect of ketosis modifies ghrelin and leptin levels Increased metabolic cost of gluconeogenesis and the thermic effect of protein
51
What are the adverse effects of the ketogenic diet?
``` Tachycardia Dehydration Acidosis Hypoglycaemia Constipation Kidney stones Arthritis Vit/mineral deficiencies due to lack of plant-based polyphenol and phytonutrients Elevated cholesterol due to high fat intake ```
52
What is the Atkins Diet?
Low carb, high protein
53
What was the Atkins Diet mostly recommended for?
Weight loss
54
How is the Atkins Diet different to the ketogenic?
After the initial weight loss phase, carbs are slowly reintroduced to determine carb tolerance level that allows for the maintenance of the individual's ideal weight
55
What are the disadvantages of the Atkins Diet?
Limited in fibre-rich foods Encourages excessive consumption of animal protein and fats (linked to heart disease and cancer)
56
What is the Paleo diet?
Represents hunter/gather diet from Paleolithic era
57
Foods excluded from the Paleo diet
``` Legumes Grains Dairy Refined sugar Processed foods ```
58
Foods included in the Paleo diet
``` Fruits Veg Nuts Seeds Meat Fish Plant oils ```
59
Benefits of the Paleo diet
Excludes pro-inflammatory dairy, refined sugar and processed food
60
Disadvantages of the Paleo diet
``` Protein intake (high animal) Lack of legumes/grains for fibre and nutrients ```
61
What are the Specific Carbohydrate Diet (SCD) and the Gut and Psychology Syndrome Diet (GAPS) designed to support?
Improving the health and integrity of the digestive tract | Promoting a symbiotic relationship with the internal bacteria
62
What do SCD and GAPS propose a causal link between?
GI disturbance and various neurological, AI and allergic responses
63
Why could there be a link between GI disturbance and neurological, AI and allergic issues?
People with neurological diseases frequently have GI issues Maldigestion of carbs may promote growth of pathogenic bacteria and yeasts All this can raise intestinal permeability and lead to malabsorption, allergies and food intolerances
64
What can disrupt the healthy functioning of the GIT?
Vaccines Caesarean birth Antibiotics Chemical exposure
65
What are the three phases of the SCD/GAPS diet?
Introduction phase Maintenance phase Reintroduction phase
66
What is involved in the introduction phase of the SCD/GAPS diet?
All starchy carbs are removed for one year | Diet mainly based on bone broths, stews, probiotic foods
67
What is involved in the maintenance phase of the SCD/GAPS diet?
For 1.5-2 years | Diet includes veg, fermented foods, meat, fish, eggs, animal fats
68
What is involved in the reintroduction phase of the SCD/GAPS diet?
Reintroducing other foods one at a time and in small amounts | Refined carbs should still be avoided
69
What are the benefits of the SCD/GAPS diet?
Encourages home-cooked meals made from fresh vegetables, fruits, meat, poultry, fish Doesn't allow for convenience food, processed food
70
What are the disadvantages of the SCD/GAPS diet?
Extremely restrictive Difficult to follow long term Cuts out many nutrient dense foods especially whole grains and legumes for lengthy periods Based heavily on animal foods
71
What does FODMAPs stand for?
``` Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols ```
72
What are FODMAPs?
Short chain carbs found in certain foods Poorly absorbed in the SI Ferment in the colon
73
What was the FODMAP diet designed to support?
IBS | Bowel disorders
74
What uses FODMAPs as a fuel source?
Bacteria in colon
75
How do FODMAPs cause issues in people with GI issues?
Increased water and gas generated as the bacteria ferment the FODMAPs causes GI symptoms such as pain, bloating, diarrhoea, constipation
76
Why are FODMAPs an issue for people with SIBO?
They provide the fuel for bacteria that are already causing issues by residing in the SI where they don't belong
77
Examples of high FODMAP vegetables
``` Artichoke Cauliflower Garlic Peas Mushrooms Onion ```
78
Examples of high FODMAP fruits
``` Apples Cherries Dried fruit Mango Nectarines Pears Plums Watermelon ```
79
Examples of high FODMAP protein sources
Legumes Pulses Marinated meats, poultry, seafood Some processed meats
80
Examples of high FODMAP nuts and seeds
Cashews | Pistachios
81
Examples of low FODMAP vegetables
``` Aubergine Bok choy Bell peppers Carrot Cucumber Green beans Lettuce Potato Tomato Courgette ```
82
Examples of low FODMAP fruits
``` Cantaloupe Grapes Kiwi Mandarin Oranges Pineapples Strawberries ```
83
Examples of low FODMAP protein sources
Eggs Firm tofu Tempeh Plain cooked meats, poultry, seafood
84
Examples of low FODMAP nuts and seeds
Macadamias Peanuts Pumpkin seeds Walnuts
85
What are the 3 stages of the FODMAP diet?
Restriction Reintroduction Personalisation
86
What is the restriction phase of the FODMAP diet?
Strict avoidance of all high FODMAP foods | 2-6 weeks
87
What is the reintroduction phase of the FODMAP diet?
High FODMAPs are progressively reintroduced to identify which types of FODMAPs and how much are tolerated 8-12 weeks
88
What is the personalisation phase of the FODMAP diet?
Amount and type of FODMAPs are tailored to the individual | Possibly longer term
89
Why is the FODMAP diet not intended for long term use?
FODMAPs are important prebiotics to support healthy gut flora
90
If clients need to undertake the FODMAP diet, what should you consider including their diet?
Nutrient-dense food alternatives to some of the foods they will be temporarily avoiding
91
What can garlic be replaced with in the FODMAP diet?
Garlic infused oil
92
What can the bulbs of spring onions and leeks be replaced with in the FODMAP diet?
The green tops
93
Who discovered the Blue Zones?
Dan Buettner
94
What is the key measure of the Blue Zone diet?
Longevity | large numbers of the population living well into old age
95
Examples of Blue Zone populations
Sardinia Okinawa Ikaria, Greece Loma Linda, California
96
What is the macro breakdown of the Blue Zone diet?
65% complex carbs 20% fats 15% proteins
97
What is the 95/5 rule in the Blue Zone diet?
95% of food is vegetables, fruit, herbs, grains, nuts, seeds, greens, beans 5% animal protein
98
What are the important aspects of the Blue Zone diet that contribute to longevity?
``` Low in sat fat High in nutrient-dense foods High in fibre High in plant protein Adequate intake of O3 ```
99
Why does low saturated fat contribute to longevity?
``` Protects against: Heart disease Diabetes Certain cancers Dementia ```
100
Why do nutrient dense foods contribute to longevity?
Vitamins Minerals Phytochemicals
101
Why does high fibre contribute to longevity?
Protects against: Diabetes Obesity Certain cancers
102
Why does plant proteins contribute to longevity?
Protects against: Certain cancers High cholesterol Slows down ageing process
103
What lifestyle habits do Blue Zone areas share?
``` Active, outdoor lifestyles Low alcohol intake No smoking Less drugs - meds or vaccines Community minded Spiritual beliefs ```
104
Who founded the macrobiotic diet?
George Oshawa
105
What are the principles behind the macrobiotic diet?
Combines Zen Buddhism with Western-style vegetarian diet | Foods are combined into meals according to balance - yin and yang
106
What does the macrobiotic diet involve?
Whole grains - especially brown rice - 25-30% Vegetables - 30-40% Beans and legumes - 5-10% Miso soup - 5% Naturally processed foods -5-10% Fish, seeds, nuts, nut butters, seasonings, fruit, beverages
107
What is excluded from the macrobiotic diet?
Dairy Meat Processed foods Nightshade vegetables
108
How should food be eaten in the macrobiotic diet?
Mindfully Chewed well Avoid overeating
109
Which other dietary model is very similar to the macrobiotic diet?
Vegan
110
What are the therapeutic benefits of the macrobiotic diet?
Improves glycaemic control in T2D - increased fibre/complex carbs, reduced refined carbs Cancer recovery Reduced risk of hormone-depended cancers in women by lowering oestradiol levels
111
How does the macrobiotic diet improve glycaemic control?
Slows glucose absorption Decreases insulin requirements Supports intestinal microflora Increases SCFAs which support blood glucose balance
112
Which Greek philosopher stressed the importance of a vegetarian diet?
Pythagoras
113
Which foods are well formulated vegetarian/vegan diets based on?
``` Fruit Vegetables Nuts Seeds Legumes Grains (whole, organic, seasonal, locally sourced) ```
114
What are the therapeutic benefits of vegetarian/vegan diets?
``` Less obesity Improved glycaemic control Lower intake of environmental contaminants Reduced risk of foodborne diseases Improved longevity Reduced risk of heart disease Reduced risk of cancer ```
115
Why are vegetarian/vegan diets linked to less obesity?
Translates to better metabolic health
116
Why are vegetarian/vegan diets linked to improved glycaemic control?
Plant foods are high in fibre - slows glucose absorption Linked to increased insulin sensitivity Increased production of SCFAs that interact with tissue receptors to reduce inflammation that causes insulin resistance and production of GLP-1
117
What is GLP-1?
Glucagon-like peptide 1
118
What does GLP-1 do?
Stimulates pancreatic insulin production/release
119
Why are vegetarian/vegan diets linked to lower intake of environmental contaminants?
Exposure to heavy metals, DDT, PCBs is reduced as these substances accumulate as we move up the food chain (more in animal products)
120
How are vegetarian/vegan diets linked to reduced risk of heart disease?
``` Total cholesterol levels are up to 14% lower in veggies, 35% lower in vegans Lower blood pressure Lower rates of hypertension Higher levels are AOs Lower levels of oxidised LDL cholesterol ```
121
Why are vegetarian/vegan diets linked to a reduced risk of cancer?
Rich in immune-enhancing /AO vits and minerals, phytonutrients Reduced incidence of other risk factors for cancer e.g. obesity Less exposure to carcinogens from cooked meats
122
Which nutrients are less abundant in vegetarian/vegan diets?
B12 Vit D Iron O3
123
What are good vegetarian sources of B12?
Cottage cheese Feta cheese Eggs
124
What are good vegan sources of B12?
Nutritional yeast Chlorella Sea vegetables Shiitake/Lion's Mane mushrooms
125
What are good vegetarian/vegan sources of vitamin D?
Sunlight Mushrooms Egg yolks
126
What are good vegetarian/vegan sources of iron?
``` Dark leafy greens Lentils Pumpkin seeds Quinoa Oats Chickpeas ```
127
What should iron rich foods be combined with to enhance absorption?
Vit C rich foods | peppers, cruc veg, kiwis, oranges, lemons
128
What should vegetarian/vegans avoid to support the conversion of ALAs to EPA/DHA?
Over-consumption of O6
129
Why should the over-consumption of O6 fatty acids be avoided?
Competes for the same enzyme - delta-6 desaturase
130
Which nutrients are needed to support delta-6 desaturase activity?
``` Mg B6 Zn C B3 ```
131
What are the richest sources of ALA?
Chia seeds Flaxseeds Hempseeds Walnuts
132
What is the raw food diet based on?
Eating solely, or predominately, raw, unprocessed foods
133
When is food considered to be raw?
If it hasn't been heated above 40-48C
134
Why could a raw food diet be the most nutritious way to eat food?
Cooking destroys enzymes/nutrients | C, Bs, chlorophyll
135
Benefits of a raw food diet
High in fibre, vits, minerals, phytonutrients Based on alkalising foods Avoids issues with high heat cooking/carcinogenic compounds Suits hot constitutions
136
Disadvantages of a raw food diet
Not suitable for cold constitutions Not suitable for those with impaired digestion/lowered vitality Some foods are more nutritious when cooked
137
What is the CNM Naturopathic diet free from?
``` Harmful substances Highly processed/microwaved foods Stimulants - caffeine, alcohol, chocolate Sugar/artificial sweeteners Table salt Cow's dairy Soya ```
138
What foods does the CNM Naturopathic diet focus on?
``` Local Seasonal Fresh Organic Veg, fruits, nuts, seeds, wholegrains, water, herbal teas Oily fish and meat (small amounts) ```
139
What does the CNM Naturopathic diet focus on in terms of food prep, constitution etc?
Preparing food to maintain optimal amount of nutrients Food combining principles Prescribing foods to match the constitution of the client Focus on quality not calories Detoxification Effective digestion

Nutrition 1 (Semester II) (16 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions