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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

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2
Q

Which conditions are rare where traditional diets are eaten?

A

Cancer
Diabetes
CV disease

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3
Q

What constitutes a traditional Arabic diet?

A 
Wholegrains
Veg
Fruits
Beans
Herbs
Goat's milk
Tea
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4
Q

What is eaten in moderation in an Arabic diet?

A

Meat
Fish
Seafood
No alcohol

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5
Q

What constitutes a traditional African diet?

A 
Veg
Fruits
Leafy greens
Sweet potatoes
Beans
Rice
Flatbreads
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6
Q

What is eaten in moderation in a traditional African diet?

A

Fish
Seafood
Meat
Eggs

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7
Q

What constitutes a traditional Asian diet?

A 
Veg
Fruits
Beans
Legumes
Nuts
Herbs
Spices
Teas
Rice
Noodles
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8
Q

What is eaten in moderation in a traditional Asian diet?

A 
Fish
Shellfish
Meat
Poultry
Eggs
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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
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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

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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
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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
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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
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14
Q

Who coined the Blood Type Diet?

A

Dr Peter J D’Adamo

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15
Q

What is the principle of the Blood Type Diet?

A

Blood type reflects which foods are best for your health

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16
Q

How are foods divided in the Blood Type Diet?

A

Highly beneficial
Neutral
Avoid

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17
Q

What are the recommended foods for O blood types?

A 
High protein, low carb
Meat
Poultry
Seafood
Certain fruits and veg
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18
Q

What are the foods that blood type O should avoid?

A

Wheat

Grains

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19
Q

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

A

Ulcers

Inflammatory diseases

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20
Q

What are the recommended foods for A blood types?

A 
High carb, low fat
Fruits
Veg
Beans
Seafood
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21
Q

What are the foods that blood type A should avoid?

A

Meat
Dairy
Wheat

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22
Q

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

A

Cancer

Heart disease

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23
Q

What are the recommended foods for B blood types?

A 
Dairy eating omnivores
Meat
Beans
Fruits
Veg
Some dairy
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24
Q

What are the foods that blood type B should avoid?

A

Chicken
Pork
Wheat

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25
Q

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

A

Slow growing viruses that attack the nervous system

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26
Q

What are the recommended foods for AB blood types?

A

Seafood
Dairy
Fruit
Veg

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27
Q

What are the foods that blood type AB should avoid?

A

Red meat

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28
Q

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

A

Nothing

Regarded as the friendliest immune system of all blood types

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29
Q

What is the theory of the Blood Type Diet based on the action of?

A

Lectins

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30
Q

What are lectins?

A

Carbohydrate binding proteins found on the surface of certain foods
Naturally occurring in plants

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31
Q

What can lectins cause in some people?

A

Serious disruptions in the body including:
Agglutination of blood
Liver cirrhosis
Kidney failure

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32
Q

Example of how lectins in milk can affect someone

A

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)

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33
Q

Which foods contain the highest amounts of lectins?

A

Raw legumes

Grains

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34
Q

Are all lectins harmful to health?

A

No, some are harmless and pass through the GIT without being digested or absorbed

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35
Q

What affects can harmful lectins have on the body?

A

Can bind to GI cells inciting inflammation
Can bind to minerals impeding their absorption
(Fe, Ca, Zn, P)

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36
Q

How can the food content of lectins be reduced?

A

Soaking
Cooking
Fermenting
Sprouting

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37
Q

Why should foods containing lectins be included in the diet?

A

High protein
High fibre
High in micronutrients
AO properties

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38
Q

What was the keto diet originally developed for?

A

Treat epilepsy

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39
Q

What is the macronutrient content of the keto diet?

A

75% fat
20% protein
5% carbs

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40
Q

In the keto diet, what does the significant reduction in carbs do in the body?

A

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

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41
Q

What benefit do ketones have been able to cross the BBB?

A

Alternative source of energy for the brain

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42
Q

Examples of food to eat on the keto diet

A 
Meat
Fatty fish
Eggs
Butter
Cheese
Creams
Nuts/seeds
Oils
Avocado
Low carb veg
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43
Q

Examples of food not to eat on the keto diet

A 
Flour based products - bread, pasta
Grains
Sugary foods - honey, syrup, fruits
Starchy veg
Lactose rich dairy - milk, yoghurt
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44
Q

Keto diet - therapeutic uses

A 
Epilepsy
Neurological disease
Cancer
CV disease
T2D
Weight loss
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45
Q

How does the keto diet support epilepsy?

A

Ketone bodies exert anticonvulsant effects

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46
Q

How does the keto diet support neurological disease?

A

Increased ATP production and reduced ROS in nervous tissue
Increased synthesis of PUFAs - helps stabilise cell membranes
Influences neurotransmitter activity in neurons

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47
Q

How does the keto diet support cancer?

A

Changes preferred energy source of some cancer cells - those expressing insulin and IGF-1 receptors

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48
Q

How does the keto diet support CV disease?

A

Marked improvements in triglyceride levels
Increased HDL size
Increased LDL size

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49
Q

How does the keto diet support T2D?

A

Improves glycaemic control and insulin sensitivity

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50
Q

How does the keto diet support weight loss?

A

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

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51
Q

What are the adverse effects of the ketogenic diet?

A 
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
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52
Q

What is the Atkins Diet?

A

Low carb, high protein

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53
Q

What was the Atkins Diet mostly recommended for?

A

Weight loss

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54
Q

How is the Atkins Diet different to the ketogenic?

A

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

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55
Q

What are the disadvantages of the Atkins Diet?

A

Limited in fibre-rich foods
Encourages excessive consumption of animal protein and fats
(linked to heart disease and cancer)

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56
Q

What is the Paleo diet?

A

Represents hunter/gather diet from Paleolithic era

57
Q

Foods excluded from the Paleo diet

A 
Legumes
Grains
Dairy
Refined sugar
Processed foods
58
Q

Foods included in the Paleo diet

A 
Fruits
Veg
Nuts
Seeds
Meat
Fish
Plant oils
59
Q

Benefits of the Paleo diet

A

Excludes pro-inflammatory dairy, refined sugar and processed food

60
Q

Disadvantages of the Paleo diet

A 
Protein intake (high animal)
Lack of legumes/grains for fibre and nutrients
61
Q

What are the Specific Carbohydrate Diet (SCD) and the Gut and Psychology Syndrome Diet (GAPS) designed to support?

A

Improving the health and integrity of the digestive tract

Promoting a symbiotic relationship with the internal bacteria

62
Q

What do SCD and GAPS propose a causal link between?

A

GI disturbance and various neurological, AI and allergic responses

63
Q

Why could there be a link between GI disturbance and neurological, AI and allergic issues?

A

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
Q

What can disrupt the healthy functioning of the GIT?

A

Vaccines
Caesarean birth
Antibiotics
Chemical exposure

65
Q

What are the three phases of the SCD/GAPS diet?

A

Introduction phase
Maintenance phase
Reintroduction phase

66
Q

What is involved in the introduction phase of the SCD/GAPS diet?

A

All starchy carbs are removed for one year

Diet mainly based on bone broths, stews, probiotic foods

67
Q

What is involved in the maintenance phase of the SCD/GAPS diet?

A

For 1.5-2 years

Diet includes veg, fermented foods, meat, fish, eggs, animal fats

68
Q

What is involved in the reintroduction phase of the SCD/GAPS diet?

A

Reintroducing other foods one at a time and in small amounts

Refined carbs should still be avoided

69
Q

What are the benefits of the SCD/GAPS diet?

A

Encourages home-cooked meals made from fresh vegetables, fruits, meat, poultry, fish
Doesn’t allow for convenience food, processed food

70
Q

What are the disadvantages of the SCD/GAPS diet?

A

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
Q

What does FODMAPs stand for?

A 
Fermentable
Oligosaccharides
Disaccharides
Monosaccharides
And
Polyols
72
Q

What are FODMAPs?

A

Short chain carbs found in certain foods
Poorly absorbed in the SI
Ferment in the colon

73
Q

What was the FODMAP diet designed to support?

A

IBS

Bowel disorders

74
Q

What uses FODMAPs as a fuel source?

A

Bacteria in colon

75
Q

How do FODMAPs cause issues in people with GI issues?

A

Increased water and gas generated as the bacteria ferment the FODMAPs causes GI symptoms such as pain, bloating, diarrhoea, constipation

76
Q

Why are FODMAPs an issue for people with SIBO?

A

They provide the fuel for bacteria that are already causing issues by residing in the SI where they don’t belong

77
Q

Examples of high FODMAP vegetables

A 
Artichoke
Cauliflower
Garlic
Peas
Mushrooms
Onion
78
Q

Examples of high FODMAP fruits

A 
Apples
Cherries
Dried fruit
Mango
Nectarines
Pears
Plums
Watermelon
79
Q

Examples of high FODMAP protein sources

A

Legumes
Pulses
Marinated meats, poultry, seafood
Some processed meats

80
Q

Examples of high FODMAP nuts and seeds

A

Cashews

Pistachios

81
Q

Examples of low FODMAP vegetables

A 
Aubergine
Bok choy
Bell peppers
Carrot
Cucumber
Green beans
Lettuce
Potato
Tomato
Courgette
82
Q

Examples of low FODMAP fruits

A 
Cantaloupe
Grapes
Kiwi
Mandarin
Oranges
Pineapples
Strawberries
83
Q

Examples of low FODMAP protein sources

A

Eggs
Firm tofu
Tempeh
Plain cooked meats, poultry, seafood

84
Q

Examples of low FODMAP nuts and seeds

A

Macadamias
Peanuts
Pumpkin seeds
Walnuts

85
Q

What are the 3 stages of the FODMAP diet?

A

Restriction
Reintroduction
Personalisation

86
Q

What is the restriction phase of the FODMAP diet?

A

Strict avoidance of all high FODMAP foods

2-6 weeks

87
Q

What is the reintroduction phase of the FODMAP diet?

A

High FODMAPs are progressively reintroduced to identify which types of FODMAPs and how much are tolerated
8-12 weeks

88
Q

What is the personalisation phase of the FODMAP diet?

A

Amount and type of FODMAPs are tailored to the individual

Possibly longer term

89
Q

Why is the FODMAP diet not intended for long term use?

A

FODMAPs are important prebiotics to support healthy gut flora

90
Q

If clients need to undertake the FODMAP diet, what should you consider including their diet?

A

Nutrient-dense food alternatives to some of the foods they will be temporarily avoiding

91
Q

What can garlic be replaced with in the FODMAP diet?

A

Garlic infused oil

92
Q

What can the bulbs of spring onions and leeks be replaced with in the FODMAP diet?

A

The green tops

93
Q

Who discovered the Blue Zones?

A

Dan Buettner

94
Q

What is the key measure of the Blue Zone diet?

A

Longevity

large numbers of the population living well into old age

95
Q

Examples of Blue Zone populations

A

Sardinia
Okinawa
Ikaria, Greece
Loma Linda, California

96
Q

What is the macro breakdown of the Blue Zone diet?

A

65% complex carbs
20% fats
15% proteins

97
Q

What is the 95/5 rule in the Blue Zone diet?

A

95% of food is vegetables, fruit, herbs, grains, nuts, seeds, greens, beans
5% animal protein

98
Q

What are the important aspects of the Blue Zone diet that contribute to longevity?

A 
Low in sat fat
High in nutrient-dense foods
High in fibre
High in plant protein
Adequate intake of O3
99
Q

Why does low saturated fat contribute to longevity?

A 
Protects against:
Heart disease
Diabetes
Certain cancers
Dementia
100
Q

Why do nutrient dense foods contribute to longevity?

A

Vitamins
Minerals
Phytochemicals

101
Q

Why does high fibre contribute to longevity?

A

Protects against:
Diabetes
Obesity
Certain cancers

102
Q

Why does plant proteins contribute to longevity?

A

Protects against:
Certain cancers
High cholesterol
Slows down ageing process

103
Q

What lifestyle habits do Blue Zone areas share?

A 
Active, outdoor lifestyles
Low alcohol intake
No smoking
Less drugs - meds or vaccines
Community minded
Spiritual beliefs
104
Q

Who founded the macrobiotic diet?

A

George Oshawa

105
Q

What are the principles behind the macrobiotic diet?

A

Combines Zen Buddhism with Western-style vegetarian diet

Foods are combined into meals according to balance - yin and yang

106
Q

What does the macrobiotic diet involve?

A

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
Q

What is excluded from the macrobiotic diet?

A

Dairy
Meat
Processed foods
Nightshade vegetables

108
Q

How should food be eaten in the macrobiotic diet?

A

Mindfully
Chewed well
Avoid overeating

109
Q

Which other dietary model is very similar to the macrobiotic diet?

A

Vegan

110
Q

What are the therapeutic benefits of the macrobiotic diet?

A

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
Q

How does the macrobiotic diet improve glycaemic control?

A

Slows glucose absorption
Decreases insulin requirements
Supports intestinal microflora
Increases SCFAs which support blood glucose balance

112
Q

Which Greek philosopher stressed the importance of a vegetarian diet?

A

Pythagoras

113
Q

Which foods are well formulated vegetarian/vegan diets based on?

A 
Fruit
Vegetables
Nuts
Seeds
Legumes
Grains
(whole, organic, seasonal, locally sourced)
114
Q

What are the therapeutic benefits of vegetarian/vegan diets?

A 
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
Q

Why are vegetarian/vegan diets linked to less obesity?

A

Translates to better metabolic health

116
Q

Why are vegetarian/vegan diets linked to improved glycaemic control?

A

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
Q

What is GLP-1?

A

Glucagon-like peptide 1

118
Q

What does GLP-1 do?

A

Stimulates pancreatic insulin production/release

119
Q

Why are vegetarian/vegan diets linked to lower intake of environmental contaminants?

A

Exposure to heavy metals, DDT, PCBs is reduced as these substances accumulate as we move up the food chain
(more in animal products)

120
Q

How are vegetarian/vegan diets linked to reduced risk of heart disease?

A 
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
Q

Why are vegetarian/vegan diets linked to a reduced risk of cancer?

A

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
Q

Which nutrients are less abundant in vegetarian/vegan diets?

A

B12
Vit D
Iron
O3

123
Q

What are good vegetarian sources of B12?

A

Cottage cheese
Feta cheese
Eggs

124
Q

What are good vegan sources of B12?

A

Nutritional yeast
Chlorella
Sea vegetables
Shiitake/Lion’s Mane mushrooms

125
Q

What are good vegetarian/vegan sources of vitamin D?

A

Sunlight
Mushrooms
Egg yolks

126
Q

What are good vegetarian/vegan sources of iron?

A 
Dark leafy greens
Lentils
Pumpkin seeds
Quinoa
Oats
Chickpeas
127
Q

What should iron rich foods be combined with to enhance absorption?

A

Vit C rich foods

peppers, cruc veg, kiwis, oranges, lemons

128
Q

What should vegetarian/vegans avoid to support the conversion of ALAs to EPA/DHA?

A

Over-consumption of O6

129
Q

Why should the over-consumption of O6 fatty acids be avoided?

A

Competes for the same enzyme - delta-6 desaturase

130
Q

Which nutrients are needed to support delta-6 desaturase activity?

A 
Mg
B6
Zn
C
B3
131
Q

What are the richest sources of ALA?

A

Chia seeds
Flaxseeds
Hempseeds
Walnuts

132
Q

What is the raw food diet based on?

A

Eating solely, or predominately, raw, unprocessed foods

133
Q

When is food considered to be raw?

A

If it hasn’t been heated above 40-48C

134
Q

Why could a raw food diet be the most nutritious way to eat food?

A

Cooking destroys enzymes/nutrients

C, Bs, chlorophyll

135
Q

Benefits of a raw food diet

A

High in fibre, vits, minerals, phytonutrients
Based on alkalising foods
Avoids issues with high heat cooking/carcinogenic compounds
Suits hot constitutions

136
Q

Disadvantages of a raw food diet

A

Not suitable for cold constitutions
Not suitable for those with impaired digestion/lowered vitality
Some foods are more nutritious when cooked

137
Q

What is the CNM Naturopathic diet free from?

A 
Harmful substances
Highly processed/microwaved foods
Stimulants - caffeine, alcohol, chocolate
Sugar/artificial sweeteners
Table salt
Cow's dairy
Soya
138
Q

What foods does the CNM Naturopathic diet focus on?

A 
Local
Seasonal
Fresh
Organic
Veg, fruits, nuts, seeds, wholegrains, water, herbal teas
Oily fish and meat (small amounts)
139
Q

What does the CNM Naturopathic diet focus on in terms of food prep, constitution etc?

A

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)

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