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Nutrition 1 (Semester I) > 7. Foundations of Nutrition > Flashcards

7. Foundations of Nutrition Flashcards

1
Q

Definition of food

A

Any nutritious substance that people or animals eat or drink in order to maintain life and growth

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2
Q

Definition of whole foods

A

Foods that have not been processed or refined

Free from additives or other artificial substances

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3
Q

What is the purpose of food?

A

Feed and nourish cells

Maintain bodily functions

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4
Q

What is food comprised of?

A 
Vitamins
Minerals
Proteins
Carbs
Fats
Fibre
Phytochemicals
Prebiotics
Probiotics
Enzymes
Water
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5
Q

What is a naturopathic nutritionist?

A

Recognises that every person is an individual that requires a personalised nutritional approach to health

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6
Q

What does naturopathic nutrition focus on?

A

Use of whole and organic foods as medicine
Importance of detoxification and cleansing
Looking at the constitution of a patient
Finding the root cause of disease
Not just treating a symptom

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7
Q

What is junk food?

A

Highly processed, chemically altered food substances that provide no nutrients
Not able to maintain health and growth

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8
Q

What does junk food contain?

A

Artificial colourings
Sweeteners
Pesticides
Chemical additives

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9
Q

What is junk food high in?

A 
Calories
Sugar
Salt
Refined carbs
Trans fats
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10
Q

What is junk food low in?

A

Fibre

Nutrients

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11
Q

What is junk food designed to encourage?

A

Overeating

due to chemicals they contain

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12
Q

How is junk food detrimental to health and growth?

A

Doesn’t nourish cells or tissues
Impairs body functions
Reduces life expectancy
Reduces athletic, cognitive, sexual performance
Additive - leads to overeating, malnutrition, disease, early death

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13
Q

Which atopic conditions is junk food implicated in?

A

Asthma

Eczema

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14
Q

Which hormonal disturbances is junk food implicated in?

A 
T2D
PCOS
PMS
Infertility
Menopause
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15
Q

Which skeletal disorders is junk food implicated in?

A

OA (low on vit c needed for collagen production)
RA
Osteoporosis (energy drinks leach Ca from bones)

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16
Q

Which cardiovascular diseases is junk food implicated in?

A

Atherosclerosis

Leading to strokes, angina

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17
Q

Which neurological conditions is junk food implicated in?

A

Migraines
Parkinson’s
AZD

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18
Q

Why is it best to consume grass-fed, organic meat/poultry over grain-fed, factory farmed meats?

A

Less inflammatory - 2:1 ratio of O6:O3
Has higher conjugated linoleic acid (CLA)
Higher vitamin/mineral/amino acid profile
Higher animal welfare standards

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19
Q

Why should we avoid consuming factory farmed, grain-fed meat?

A

High O6 to O3 ratio - 20:1 - making it inflammatory

High in arachidonic acid

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20
Q

What does conjugated linoleic acid (CLA) help to regulate?

A

Heart health
Body weight
Blood sugar levels

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21
Q

What are the nutrient benefits of red meat?

A

Complete protein
B vits
Iron
Zinc

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22
Q

What are the nutrient negatives of eating red meat?

A 
High cholesterol
High saturated fats
No fibre
Requires more energy to be digested placing burden on digestive system
Pro-inflammatory
Acid forming
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23
Q

Which conditions can pro-inflammatory foods lead to?

A 
Heart disease
Diabetes
Cancer
Arthritis
Obesity
Alzheimer's
Osteoporosis
Asthma
Impotence
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24
Q

What are the nutrient benefits of eating poultry?

A 
Complete protein
B vits
Iron
Zinc
Magnesium
Less saturated fat than red
Easier to digest than red
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25
Q

What are the negatives of eating poultry?

A

Food poisoning risk
Often intensively farmed
Poor welfare standards

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26
Q

What are the nutrient benefits of eating eggs?

A 
Selenium
A
D
B6
B12
Iron
Zinc
Complete protein
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27
Q

What are the nutrient negatives of eating eggs?

A

High in arachidonic acid

so pro-inflammatory

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28
Q

What are eggs good for supporting?

A 
Brain health
Immune system
Pregnancy
Eye health
CV health
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29
Q

What is metabolic syndrome?

A

Cluster of conditions that occur together, increasing risk of heart disease, stroke and T2D.
These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels

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30
Q

What are the nutrient benefits of eating fish?

A 
Complete protein
O3
D
Selenium
B3
B12
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31
Q

Name some oily fish

A 
Sardines
Mackerel
Anchovies
Salmon
Herring
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32
Q

What are oily fish high in?

A

O3

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33
Q

What are the negatives of eating fish?

A

Mercury

Overfishing

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34
Q

Why shouldn’t you eat farmed fish?

A 
Contains dyes + toxic chemicals
Lower O3 content
Lower vit D
Are vaccinated
Have more diseases
Harmful for ecosystems
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35
Q

What are the nutrient benefits of eating crustaceans and shellfish?

A 
Complete protein
O3
Zinc
Iron
Magnesium
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36
Q

What are the negatives of eating shellfish?

A

High in cholesterol
Food poisoning
Accumulate toxins
Intensively farmed

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37
Q

Organic farming of plant based foods yields a higher amount of what compared with non-organic farming?

A

Phytonutrients

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38
Q

Which plant-based foods have higher amounts of essential amino acids?

A 
Beans
Legumes
Quinoa
Nuts
Seeds
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39
Q

What are the benefits of eating plant-based foods?

A

Rich and varied source of macro and micro nutrients, phytonutrients and AO
Supports healthy gut microbiome
Can have a positive impact on cognitive functions
Reduced risk of heart disease, cancer, obesity
Ethical and environmentally friendly (if organic)

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40
Q

What does the bacterial digestion of plant fibre produce?

A

Short chain fatty acids (SCFAs)

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41
Q

What do SCFAs do?

A

Support the intestinal barrier

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42
Q

What are the nutrient benefits of root veg?

A 
A
B
C
Iron
Fibre
Lutein
Beta-carotene
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43
Q

What does beetroot contain that makes it different to other root veg?

A

Nitric oxide

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44
Q

What are the benefits of beetroot/nitric oxide?

A 
Vasodilator
Improves blood flow
Great for exercise performance
Blood pressure reduction
Cognition
Dementia prevention
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45
Q

What are the nutrient benefits of eating cruciferous veg?

A 
B
C
E
K
Calcium
Indole 3 carbinols
Fibre
Glucosinolates
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46
Q

What are glucosinolates?

A

Sulphur-containing compounds found in cruciferous veg

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47
Q

What are the health benefits of glucosinolates?

A

Cancer prevention
Anti-inflammatory
Support liver detoxification
Anti-viral/bacterial

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48
Q

Why are cruciferous veg ideal for respiratory congestion?

A

Ready to eat during autumn and winter

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49
Q

Why are cruciferous veg good for cancer prevention?

A

DNA protective
Hormone deactivation
Induce apoptosis
Inhibit angiogenesis

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50
Q

What does root veg contain that is good for digestive health and blood sugar regulation?

A

Fibre

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51
Q

Why are root veg good for the immune system?

A

Contain vit A

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52
Q

Why are broccoli sprouts good for liver detoxification?

A

Contain indole-3-carbinol (I3C)

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53
Q

What is indole-3-carbinol (I3C)?

A

Helps support healthy oestrogen metabolism

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54
Q

In which foods can indole-3-carbinol (I3C) be found?

A

Cruciferous veg

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55
Q

What makes red cabbage different to white cabbage?

A

Contains anthocyanins - gives red colour

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56
Q

What are anthocyanins?

A

AO that gives some veg and fruit their red colour

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57
Q

Why is cabbage juice good for peptic ulceration?

A

Contains L-glutamine

Helps maintain gut barrier

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58
Q

When are glucosinolates activated?

A

When plant is cut, chopped or chewed

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59
Q

Why are people with hypothyroidism advised to reduce consumption of cruciferous veg?

A

The glucosinolates are goitrogens that may interfere with the production of thyroid hormones
Disrupts use of iodine

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60
Q

How can goitrogens be reduced in cruciferous veg?

A

Cooking

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61
Q

What are the nutrient benefits of dark leafy greens?

A 
A
B
C
K
Folate
Iron
Calcium
Magnesium
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62
Q

What substance makes leafy greens dark?

A

Chlorophyll

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63
Q

What are the benefits of chlorophyll?

A

Alkalising
Blood building
Cancer preventing
Gut healing/cleansing

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64
Q

Which mineral is abundant in chlorophyll?

A

Magnesium

65
Q

Which compound do dark leafy greens and cruciferous veg have in common?

A

Glucosinolates

66
Q

What are the nutrient benefits of salad greens?

A 
A
B
C
E
K
Folate
Iron
Magnesium
Fibre
67
Q

Why are salad greens and legume veg ideal for heat balancing, detoxifying and reducing inflammation?

A

They are cooling

68
Q

What is inulin?

A

Prebiotic

69
Q

Which salad green contains inulin?

A

Chicory

70
Q

What are the nutrient benefits of vegetable fruit?

A 
Bs
C
E
K
Iron
Magnesium
Lutein
Zinc
71
Q

What potent antioxidant is found in tomatoes?

A

Lycopene

72
Q

How is lycopene in tomatoes increased?

A

Cooking

Pureeing

73
Q

How does lycopene support prostate health?

A

Decreases cell damage

Suppress proliferation of androgen-dependent cancerous prostate cells

74
Q

How can lycopene reduce inflammation?

A

Modulates LOX and COX expression

75
Q

Why can okra be soothing for the gut?

A

Mucilaginous

76
Q

What are the nutrient benefits of legume vegetables?

A 
Protein
Fibre
Vit A
Vit Bs
Vit C
Vit E
Vit K
Folate
Iron
Zinc
77
Q

What are legume vegetables?

A

Peas
Runner beans
Green beans
Mangetout

78
Q

What are the nutrient benefits of allium veg?

A 
Bs
C
E
Magnesium
Copper
Zinc
Quercetin
79
Q

Why are red onions and red peppers anti-inflammatory and anti-histamine?

A

Contain quercetin

80
Q

Why are leeks good for CV health?

A

High flavonoid content lowering LDL cholesterol through inhibition of HMG-CoA enzyme

81
Q

What are the nutrient benefits of celery?

A 
Vit A
Vit B6
Vit C
Vit K
Folate
Iron
Magnesium
Potassium
82
Q

Why is celery considered to be a therapeutic powerhouse?

A

Helps manage cholesterol (butylphthalide)
Helps lower blood pressure (butylphthalide)
Reduces joint inflammation
Supports skin health (vits A and C)
Supports digestion (increases stomach acid/high in insoluble fibre)

83
Q

What are the nutrient benefits of fruit?

A 
A
Bs
C
E
K
Iron
Magnesium
Quercetin
84
Q

What is epicatechin?

A

Flavonoid which can decrease insulin resistance and hypertension
Found in apples

85
Q

Why is mashed banana good for peptic ulcers?

A

Phospholipid content

86
Q

What are the nutrient benefits of legumes?

A 
Protein
Complex carbs
A
Bs
C
Calcium
Zinc
Iron
87
Q

What are the nutrient characteristics of legumes?

A 
70/20/10 ratio of carbs/protein/fat
Slows glucose absorption/release
High in AO
Low in saturated fats
Low in cholesterol
88
Q

What are lectins?

A

Chemicals involved in plant defence that can cause severe GI problems

89
Q

Which legumes are low in lectins?

A

Chickpeas
Black lentils
Mung beans
Adzuki beans

90
Q

What are the nutrient benefits of nuts?

A 
Protein
A
Bs
C
E
Healthy fats
Calcium
Iron
Selenium
91
Q

Which nut has the highest amount of calcium?

A

Almonds

92
Q

Which nut is a complete protein?

A

Macadamia

93
Q

Which nut has the highest O3 content?

A

Walnuts

94
Q

Why are walnuts good for brain health?

A

Phospholipids

95
Q

What does arginine in nuts do?

A

Forms nitric oxide (vasodilator)

96
Q

What are the nutrient benefits of seeds?

A 
Protein
Healthy fats
Fibre
A
Bs
C
Vit 
Copper
Iron
Magnesium
Zinc
97
Q

Which EFA are seeds high in?

A

O6 (but healthy ones)

98
Q

Why are soaked chia and flaxseeds an excellent source of soluble fibre?

A

The polysaccharides form a mucilage which helps soothe irritated mucosal membranes

99
Q

Which seeds are recommended to support a parasitic cleanse?

A

Pumpkin

100
Q

Which seed is a complete protein?

A

Quinoa

101
Q

What are the health benefits of the volatile oils in culinary herbs?

A

Anti-microbial
Promoting release of digestive secretions
Ease digestive discomfort
(cramps, gas, bloating)

102
Q

Energetically, what are most culinary herbs?

A

Warming

103
Q

In what situations should culinary herbs be used with caution?

A

Pregnancy
Lactation
Herb-drug interactions

104
Q

Why are aromatic culinary herbs contraindicated in acid reflux, gastritis and stomach ulcers?

A

They relax the oesophageal sphincter and stimulate gastric juice secretion

105
Q

How often are herbs best taken for optimum benefits?

A

3x day

106
Q

Why should you use double the amount of fresh herbs compared to dried?

A

Fresh contains 80% water

107
Q

A herb to support constipation

A

Fenugreek

108
Q

A herb to support diarrhoea

A

Cumin

109
Q

A herb to support the liver

A

Turmeric

110
Q

A herb to support the chelation of heavy metals

A

Coriander

111
Q

A herb to support gum disease

A

Cardamom

112
Q

A herb to support rhinitis

A

Black pepper

113
Q

A herb to support sinusitis

A

Horseradish

114
Q

A herb to support low immunity

A

Turmeric

115
Q

A herb to support anxiety

A

Basil

116
Q

A herb to support menopausal sweats/hot flushes

A

Sage

117
Q

A herb to support poor memory/concentration

A

Rosemary

118
Q

A herb to support amenorrhea

A

Ginger

119
Q

A herb to support atherosclerosis

A

Ginger

120
Q

A herb to support cancer prevention

A

Turmeric

121
Q

Two herbs to support gastritis

A

Fenugreek

Sage

122
Q

Two herbs to support high cholesterol

A

Turmeric

Ginger

123
Q

Two herbs to support catarrh

A

Horseradish

Mustard seed

124
Q

Two herbs to support viruses

A

Black pepper

Thyme

125
Q

Two herbs to support asthma

A

Aniseed

Peppermint

126
Q

Two herbs to support tonsilitis

A

Sage

Thyme

127
Q

Two herbs to support fatigue

A

Basil

Chilli

128
Q

Two herbs to support insulin resistance

A

Cinnamon

Fenugreek

129
Q

Two herbs to support low breast milk production

A

Fennel

Fenugreek

130
Q

Two herbs to support hypertension

A

Garlic

Parsley

131
Q

Herbs to support inflammation

A

Ginger
Turmeric
Parsley

132
Q

Herbs to support fungal infections

A

Oregano
Garlic
Coriander
Thyme

133
Q

Herbs to support poor circulation

A

Ginger
Chilli
Cinnamon
Black pepper

134
Q

Herbs to support low mood

A

Basil
Cardamom
Rosemary

135
Q

Herbs to support colds

A

Basil
Black pepper
Cardamom
Sage

136
Q

Herbs to support coughs

A 
Aniseed
Basil
Fennel
Mustard seed
Thyme
137
Q

Herbs to support parasites/worms

A

Cloves
Garlic
Horseradish
Oregano

138
Q

Herbs to support nausea

A

Ginger
Peppermint
Cinnamon

139
Q

Herbs to support gas/bloating/IBS

A

Aniseed
Basil
Cumin
Fennel

140
Q

Herbs to support a weak digestion

A 
Aniseed
Black Pepper
Cinnamon
Ginger
Horseradish
Mustard seed
Rosemary
141
Q

What is beta-carotene?

A

Orange pigment abundant in plants and fruits
AO
Precursor to vit A formation in body

142
Q

What are flavonoids?

A

Group of phytonutrients found in almost all fruit and veg

Responsible for vivid colours

143
Q

What is lutein?

A

Type of carotenoid AO
Support eye (retinal) and skin health
Abundant in leafy green veg

144
Q

What is quercetin?

A

Flavonoid found in mostly red coloured fruit and veg
Anti-inflammatory
Anti-histamine

145
Q

What is lycopene?

A

Pigment that gives some fruit and veg its red colour
AO
Abundant in tomatoes
Anti-cancer properties

146
Q

What is mucilage?

A

Thick polysaccharide substance extracted from a plant

147
Q

Which digestive disorders can be caused by improper food combining?

A 
Bloating
Flatulence
Heartburn
Acid reflux
Diarrhoea
148
Q

What was Dr Hay’s philosophy on food combining?

A

Proteins and starches require different conditions for digestion
If consumed together, digestion slowed and nutrient absorption impaired
Processed foods replaced with wholefoods
Increased fruit/veg

149
Q

What are the categories of foods in the Hay Diet?

A

Proteins
Starches
Neutral foods

150
Q

In the Hay diet, what environment does protein need to be in to be adequately digested?

A

Acidic environment

151
Q

In the Hay diet, what condition do carbs need to be adequately digested?

A

Alkaline environment

152
Q

In the Hay diet principles, why shouldn’t protein and starches be eaten together?

A

Proteins take longer to digest than starches
If eaten separately, digestion is more efficient
Less burden on digestive system

153
Q

What are the Hay diet combining rules?

A
  1. Proteins and starches must be eaten separately (3-4hrs apart)
  2. Neutral foods (veg, fats, oils) can be eaten with either protein or starch meals
  3. Sweet fruit (bananas, grapes) can be eaten with starch meals
  4. Acid fruit (citrus, pineapple, kiwi) can be eaten with protein meals
154
Q

Why is fruit more rapidly digested than other foods?

A

Higher water content

Simple sugars

155
Q

If the digestion of fruit is slowed down by the presence of other food, what problems can occur?

A

Bloating

Flatulence

156
Q

What are the Hay diet rules around eating fruit?

A

Eat fruit away from other foods including veg
Don’t combine acidic fruit with sweet fruit
Always eat melons on their own

157
Q

Examples of Hay diet proteins

A 
All meat
All fish
Eggs
Cheese
Dried beans
Peas 
Lentils
158
Q

Examples of Hay diet starch foods

A 
All grains
Bread
Potato
Pumpkin
Honey
Sweet fruits
Dried fruits
159
Q

Examples of Hay diet neutral foods

A 
Vegetables (except those on starch list)
Salad veg
Herbs
Nuts (not peanuts)
Seeds
Fats
Oils (inc. avocado)

Nutrition 1 (Semester I) (15 decks)

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