7. FOUNDATIONS OF NUTRITION Flashcards
This module covers: • A Naturopathic approach to nutrition. • Animal-sourced foods. • Plant-based foods. • The therapeutic uses of culinary herbs. • Food Combining. • Healthy recipes.
What is food and what is food composed of?
Any nutritious substance that people or animals eat or drink or that plants absorb in order to maintain life and growth
Composed of: vitamins, minerals, trace minerals, proteins, carbohydrates, fibre, fats, phytochemicals, prebiotics, probiotics, enzymes and water
What are whole foods?
Foods that have not been processed or refined, and are free from additives or other artificial substances
What is the purpose of food?
to feed and nourish cells and maintain bodily functions
Define: What is a Naturopathic Nutritionist?
What four areas of Naturopathic principle does Naturopathic Nutrition focus on?
A Naturopath is a health practitioner who applies natural therapies using interventions such as diet, lifestyle, movement, herbs and supplements.
1) the use of whole and organic food as medicine.
2) the importance of detoxification and cleansing.
3) looking at the constitution of a patient.
4) Finding the cause of disease and not just treating a symptom
A Naturopathic Nutritionist recognise that every person is an individual
Describe: What is junk food and name some of the harmful contents of junk foods
Chemically altered food substances that provide no nutrients and are, therefore, not able to maintain health and growth
1. GM ingredients
2. artificial colours
3. sweeteners
4. pesticides
5. other chemical additives
How would you describe the nutritional content of junk food in general?
1) high calories
2) high sugar
3) high salt
4) refined carbs
5) trans fats
6) low fibre
7) low nutrients
Junk food can be described as cellular poison, detrimental to health and wellbeing. What are some of the effects of poisoning the cells?
1) hinders eletrical flow between cells
2) doesn’t nourish cells or tissues
3) robs essential nutrients
4) destroys cells and impairs body functions
5) reduces life expectancy and performance (athletic, cognitive & sexual)
6) absorbs energy from body & accelerates aging
7) addictive - leads to overeating, malnutrition, disease, early death
Junk food can be implicated in many diseases, name two atopic conditions
- asthma
- eczema
Name four hormonal disturbances in which junk food could be implicated
T2D, PCOS, PMS, infertility, menopause
Name three skeletal disorders in which junk food could be implicated
- Osteoarthritis
- Rheumatoid Arthritis
- Osteoporosis
Junk food is implicated in many diseases, name three cardiovasular diseases
atherosclerosis (creating endothelial damage) leading to strokes, angina
Junk food is implicated in many diseases, name three neurological diseases in which this could be causative
- Migraines
- Parkinson’s
- Alzheimer’s
The carcinogenicity of junk food can lead to the pathogenesis of which disease state?
Cancer
Why is grain fed meat problematic?
it has a high omega 6 (inflammatory) to omega 3 (anti-inflammatory) ratio. It is high in the inflammatory fatty acid, arachidonic acid.
Why is grass fed & wild meat beneficial?
It has a ratio of omega 6 to 3 of 2:1 which makes it 10x less inflammatory
What beneficial compound does grass fed meat contain?
it has a higher conjugated linoleic acid (CLA) which regulates heart health, body weight and blood sugar levels
What is the omega 6 to 3 ratio in grain-fed meat?
Grain-fed meat has a ratio of 20:1
What is the omega 6 to 3 ratio in grass-fed meat?
It has an omega 6 to 3 ratio of 2:1
What are the benefits of consuming organic meat?
1) higher vitamin, mineral and amino acid profile (incl. beta-carotene and vitamin E)
2) higher animal welfare standards
What are the disadvantages of consuming non-organic meat?
It may contain chemicals and xenoestrogens
What are the benefits of consuming red meat (pork, beef and lamb)?
Complete protein (contains all 9 essential amino acids), polyunsaturated fats, iron, zinc, B vitamins, phosphorus, selenium
What are the disadvantages of consuming red meat (pork, beef and lamb)?
1) High in cholesterol and saturated fats
2) No fibre
3) High animal protein intake requries more energy to be digested placing more burden on the digestive system while the high formation of protein metabolites stresses the kidneys
4) It is pro-inflammatory leading to heart disease, diabetes, cancer, arthritis, asthma, osteoporosis, obesity, Alzheimer’s and impotence
5) It is acid forming (due to the high sulphur content)
Name ten types of poultry
1) Chicken 2) turkey 3) goose 4) duck 5) pheasant 6) partridge 7) pigeon 8) poussin 9) ostrich 10) emu
What are the benefits of eating poultry?
Poultry is a complete protein containing Vitamins B1, 2, 3, 5, 6, 12, E and minerals zinc, iron, magnesium. Less saturated fat (but also less B12) than red meat.
What are the disadvantages of eating poultry?
Food poisoning risk, esp. campylobacter and salmonella (always cook it thoroughly).
Often intensively farmed, poor welfare standards.
What is the best type of poultry to consume?
Always opt for organic, pasture-reared, heritage breeds or, best of all, wild poultry products.
What are the best type of eggs to consume?
Only select eggs that are organic and free range
What are the benefits of eating eggs?
A complete protein (more than half the protein is found in white), rich source of selenium, vitamin A, D, B6, B12, zinc, iron and copper.
Name five body systems and describe the nutrients in eggs that are beneficient for them
- Nervous & Brain health (with essential nutrients including choline, B12 needed in myelination, and function of the central nervous system).
- The immune system (with vitamin A, B12 and selenium).
- Healthy pregnancy (folate and choline for embryo development).
- Eye health (with high vitamin A and antioxidants).
- Cardiovascular health (generally raise HDL cholesterol, whilst choline helps to break down the amino acid homocysteine).
- Musculoskelatal (Vitamin D regulate the calcium and phosphorus in the body for bone health).
What are the disadvantages of eating eggs?
Eggs are high in arachidonic acid and can be pro-inflammatory.
Name the SMASH fish and give two reasons that they are beneficial
Sardines, mackerel, anchovies, salmon, herring.
These are high in omega-3, vitamin D and lower in mercury due to their small size. Sardines are highest in omega 3.
What are the advantages of eating fish?
Complete protein. Contains omega-3, vitamin D, vitamin B2, calcium phosphorus, iron, zinc, iodine, magnesium, potassium.
What are the disadvantages of eating fish?
Mercury, PCBs (polychlorinated biphenyls) and dioxins are often present in long-living, predatory fish such as tuna, shark, swordfish. Overfishing—severely reduced fish numbers in oceans and rivers.
Name 4 nutrients found in cod
Vitamin B3, B12, phosphorus, selenium
Name 3 nutrients found in tuna
Vitamin D, selenium, omega-3
Name 7 nutrients found in seabass
Vitamin B1, B2, A, C, calcium, phosphorus, iron
Name 6 nutrients found in mackerel
Vitamin D, B3, B12, phosphorus, selenium, omega-3
Name 4 nutrients found in trout
Vitamin D, B12, potassium, selenium
Name 6 nutrients found in salmon
Vitamin D, B3, B12, selenium, phosphorus, omega-3
What is the best and worst type of fish to consume?
Always opt for wild-caught fish (not farmed) and avoid canned fish which compromises the nutritional content (esp. vitamin C).
Give five reasons why farmed fish is problematic.
Farmed fish are raised in overcrowded cages and tanks in contaminated water and
* Contain dyes and toxic chemicals (PCBs, dioxins, faecal waste, mercury, pesticides, antibiotics, fungicides).
* Have lower omega-3 content.
* Are vaccinated and de-sexed.
* Have more diseases and deformities.
* Fish farming is cruel and harmful for environments and ecosystems.
List 4 examples of crustaceans
crabs, lobsters, shrimps, prawns
List 4 examples of shellfish
mussels, clams, oysters, scallops
List 7 nutrient benefits that can be gained from crustaceans & shellfish
Complete protein, omega-3, vitamin B12, zinc (esp. oysters), iron, magnesium
List 4 negatives from eating crustacenas & shellfish
- Crustaceans are high in cholesterol.
- Food poisoning is common.
- Prawns are intensively farmed in Asia (questionable health and safety practices).
- Waste feeders that accumulate toxins (incl. mercury).
- Avoid unless from guaranteed clean water sources.
What are the energetics of red meat?
Warm, hot (if fried, processed, grilled)
What are the energetics of poultry?
Warm (dark meat), white meat more neutral
What are the energetics of crustaceans?
Warm
What are the energetics of eggs?
neutral
What are the energetics of shellfish?
Cool, moist
What are the energetics of dairy produce?
Cool, damp forming
Which farming method yields a higher amount of phytonutrients?
Organic
Which plant based foods contain the highest amount of amino acids?
Beans, legumes, green peas, quinoa, nuts and seeds
How is it possible to to consume all 9 essental amino acids on a plant based diet?
If you combine a variety of plant based proteins, you can achieve all 9 e.g., combining beans with grains
What are the benefits of plant based foods?
Rich and varied source of minerals, vitamins, proteins, carbohydrates, fats, phytonutrients, and antioxidants.
How do plant based foods benefit the microbiome?
Support a healthy gut microbiome (with prebiotic and probiotic foods) by encouraging diverse bacterial species. The bacterial digestion of plant fibre produces SCFA, which support the intestinal barrier.
What does SCFA stand for?
Short Chain Fatty Acids
What is Beta-carotene?
A caratenoid and orange pigment abundant in plants and fruit that is, and functions as, an antioxidant and a precursor to vitamin A formation in the body.
Extra note: α-Carotene, β-carotene, β-cryptoxanthin, lutein, zeaxanthin, and lycopene are the most common dietary carotenoids.
α-Carotene, β-carotene and β-cryptoxanthin are provitamin A carotenoids, meaning they can be converted by the body to retinol
lycopene, lutein, and zeaxanthin, are not converted into vitamin A and are referred to as non-provitamin A carotenoids
What are Flavonoids?
A diverse group of phytonutrients (plant chemicals) found in almost all fruits and vegetables and is responsible to plant vivid colours.
Flavonoids possess a number of medicinal benefits, including anticancer, antioxidant, anti-inflammatory, and antiviral properties
What is Lutein?
Lutein is a type of carotenoid antioxidant that is particularly supporting for eye (retinal) and skin health. It is abundant in green leafy vegetables.
Note: Retinal is essentially the next level up from Retinol. It is the next metabolic step meaning that it is closer to the active form and the body needs to do less work to convert it once applied (it has the potential to work over 10 times faster than retinol)
What is Quercetin?
A plant pigment (flavonoid) found mostly in red coloured fruit and vegetables. It has anti-inflammatory and anti-histamine properties.
What is Indole-3-carbinol (I3C)?
Indole-3-carbinolis found in cruciferous vegetables (e.g., broccoli, cauliflower, etc.) and helps support healthy oestrogen metabolism.
What are Glucosinolates?
Sulphur-containing compounds found in cruciferous vegetables.
What is Lycopene?
A pro-vitamin A carotenoid and a pigment which gives some vegetables and fruit their red colour. It is an antioxidant abundant in tomatoes; also has anti-cancer properties.
What are Anthocyanins?
A type of flavonoid with antioxidant properties which gives red, purple, and blue plants their rich colouring (e.g., blueberry, cherry, red grapes).
What is Mucilage?
A thick polysaccharide substance extracted from a plant.
List 7 types of root vegetable?
Celeriac, beetroot, carrot, parsnip, sweet potato, potato, yam.
Sometimes called plant storerooms, what nutrients do root vegetables contain?
high levels of antioxidants, vitamins A, B, C and iron. The skin often contains the most nutrients.
Root vegetables are a good source of energy, what other plant-based food do they have a similar level of carbohydrates to?
Grains
How much vitamin A does a medium sweet potato contain?
enough to meet RNI
How does beetroot improve blood circulation and exercise performance?
By increasing levels of nitric oxide (vasodilator)
How do turnip greens compare with cheddar in terms of calcium?
Turnip greens have 190 mg / 100 g of calcium, v. ½ cheddar cheese slice (100 mg).
What are the energetics of orange root vegetables?
Particularly strengthening for digestion (they are good for Spleen Qi energy in TCM).
What energetics do root vegetables have?
Gently warming due to the energy they supply (note that sweet vegetables are highly nutritious). Nourishing, sweet and easy to digest for people who are energetically cold, tired, depleted.
What effect do root vegetables have with regard to energetics and seasonal eating?
Many root vegetables are harvested in late summer and autumn. They are ideal for bringing warmth and replenishing energy reserves in preparation for the winter ahead.
How does beetroot build the blood?
Beetroot with its deep red juice build the blood as its rich in non-haem iron, vitamin C and folate.
What nutrients can be found in potatoes?
Vitamin B2, B3, B5, B6, folate, C, iron, magnesium, potassium, beta-carotene, lutein, quercetin.
Which two body systems do potatoes support & why?
Digestive health (high fibre content supports bowel movements and microflora), cardiovascular health (vasodilation anti-hypertensive).
What nutrients can be found in sweet potatoes?
Vitamin A, B1, B2, B3, B5, B6, C, calcium, iron, magnesium, potassium, beta-carotene (higher content than normal potatoes).
Which five body systems do sweet potatoes support & why?
Blood-sugar regulation (high fibre content), vision, skin integrity and immunity (vitamin A), brain health (antioxidants enhance cognitive function).
What nutrients can be found in carrots?
Vitamin A, B1, B2, B3, B5, B6, folate, E, C, K, calcium, iron, magnesium, potassium, beta-carotene, lutein.
Which six body systems do carrots support & why?
Vision, male and female reproductive health, immune cell regulation and skin and mucus barriers (vitamin A), cardiovascular health (antioxidants).
What nutrients can be found in parsnips?
Vitamin B2, B3, B5, B6, folate C, E, iron, magnesium, manganese, potassium, beta-carotene, lutein.
Name 4 body systems do parsnips support & why?
Digestive health (high fibre content), eye (retinal) health, bone and cartilage health (manganese is needed as a co-factor), nourish the heart (magnesium, potassium).
What nutrients can be found in beetroot?
Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, iron, magnesium, manganese, potassium, beta-carotene, lutein, betalain pigments (antioxidants).
Which body systems do beetroot support & why?
Contains nitrates, which are converted by the oral and gut bacteria to nitric oxide (NO). NO is a vasodilator that improves blood flow, therefore, great for exercise performance, cognition, dementia prevention and blood pressure reduction.
What nutrients can be found in celeriac?
Vitamin B6, C, K, calcium, iron, manganese, magnesium, phosphorus, potassium, lutein.
Which two body systems do celeriac support & why?
Digestive health (high fibre), bone health (due to vitamin K content, which increases calcium deposition in bone).
What would be considered a therapeutic dose of beetroot juice per day?
200ml
Cruciferous vegetables come from the crucifarae plant family, what other name are they also known by?
Brassicas
What veg come under the umbrella term cruciferous veg?
Kale, cauliflower, broccoli, cabbage, brussels sprouts, rocket, bok choy, turnips, mustard greens
Which part of the plant are swede, turnip and horseradish from?
Roots
Which part of the plant are kohlrabi (German turnip) and radish from?
Stems