Basics of Nutrition

Question 1

6 nutritional foundation according to the NTA

Answer 1

1. Properly prepared, nutrient dense, whole food diet
2. Digestion and Elimination
3. Blood Sugar Regulation
4. Fatty Acids
5. Mineral Balance
6. Hydration

Question 2

What general dietary guidelines does the NTA recommend for everyone?

Answer 2

1. whole foods as close to how they appear in nature as possible
2. diverse range of local seasonal organic fruits and vegetable as is accessible
3. Soaking, sprouting nuts, seeds, grains and legumes to maximize bio-availability
4. Choosing grass finished meats, pasture raised poultry and eggs and wild caught seafood as is accessible.

Question 3

Important roles of fatty acids

Answer 3

1. Provide building blocks for cell membranes and hormones
2. calorie dense energy source
3. help regulate the inflammatory response
4. increase satiety
5. make food taste better

Question 4

How much of the human body is comprised of minerals

Answer 4

5%

Question 5

How much of the human body is water

Answer 5

60%

Question 6

What is the primary function of micronutrients

Answer 6

they serve as co-factors, substances essential for the activity of an enzyme

Question 7

Functions of water in the body

Answer 7

1. deliver nutrients and oxygen to cells, transport waste out of cells and the body
2. cushions and lubricates the joints, absorbs shock and prevents tissues from sticking
3. moistens oxygen for easier breathing
4. regulates optimal body temperature
5. improves communication between cells and maintains their electrical properties.

Question 8

Where do we get our daily water intake

Answer 8

64% fluids, 28% food, 8% metabolism

Question 9

Why add a pinch of sea salt to water

Answer 9

contains dozens of minerals/electrolytes that help you better absorb and utilize the water you drink

Question 10

What elements make up carbohydrates

Answer 10

carbon & water

Question 11

Carbs are mostly found in which foods

Answer 11

vegetables, fruits, tubers, legumes, grains and sweeteners

Question 12

Function of carbohydrates

Answer 12

1.Glucose provides quick burning fuel for the brain and muscles
2. Fiber provides fuel for our microbiome and ensure regular elimination
3.

Question 13

2 classes of carbohydrates

Answer 13

simple & complex

Question 14

3 types of simple carbohydrates

Answer 14

monosaccharides: sugar, easily digested
disaccharides: sugar, easily digested
polyols: sugar alchohol, difficult to absorb

Question 15

7 types of sugar

Answer 15

Glucose, fructose, galactose, lactose, sucrose, maltose, trehalose

Question 16

types of complex carbs (polysaccharides)

Answer 16

Raffinose, Stachyose & Verbacose
Starch
Fiber
glycogen (found in most animal tissue)

Question 17

How is glucose stored in the body

Answer 17

it’s stored in the liver in the form of glycogen

Question 18

soluble fiber

Answer 18

Dissolves in water
slow gastric emptying
decrease nutrient absorption

Question 19

insoluble fiber

Answer 19

doesn’t dissolve in water
speeds gastric emptying
increases fecal bulk

Question 20

Foods with soluble fiber

Answer 20

legumes, oats, barley, some berries, bananas, apples, pears, carrots, broccoli, artichokes and onion

Question 21

foods with insoluble fiber

Answer 21

wheat, corn, bran, nuts, seeds, some veggies and fruits

Question 22

Retinol

Answer 22

vitamin A

Question 23

Thiamin

Answer 23

vitamin B1

Question 24

riboflavin

Answer 24

vitamin B2

Question 25

Niacin

Answer 25

vitamin B3

Question 26

pantothenic acid

Answer 26

vitamin B5

Question 27

pyridoxine

Answer 27

vitamin B6

Question 28

biotin

Answer 28

vitamin B7

Question 29

folate

Answer 29

Vitamin B9

Question 30

cobalamin

Answer 30

vitamin B12

Question 31

recommended starting range for carbohydrates

Answer 31

22-40% 1/2 starchy, 1/2 non-starchy

Question 32

recommended starting range for fats

Answer 32

28-58%

Question 33

recommended starting range for protien

Answer 33

19-35%