Basics of Nutrition Flashcards
Learning Outcomes:
Identify and describe NTA foundations
Explain the importance of eating a properly prepared, nutritionally dense diet, giving specific examples of foods and preparation methods with consideration for bio-individuality
Describe roles, functions and synergistic relationship of macro and micronutrients
Evaluate a food and mood journal for nutrient density, food variety, and macronutrients optimally balanced for bio-individuality
Properly prepared nutrient dense whole foods diet
No one size fits all diet plan. Fit to client’s bio-individual needs
NTA Foundations
Blood Sugar Regulation- Balances energy
Digestion & elimination - We are what we absorb
Fatty Acid Balance - Building blocks for cellular membrane, calorie dense energy source, regulate inflammatory response, increase satiety, make food taste good
Hydration - Water makes up 60% of total human body mass….Most important nutrient… Important to absorb water… Requires sufficient electrolytes
Mineral Balance - Minerals make up 5% of the human body. Can’t make minerals so body has to ingest them. Minerals required to transfer nutrients to cells membranes, build healthy bones, regulate nerve signaling, and contract and relax muscles.
We need both macro and micro minerals for optimal health
Carbohydrate facts
Carbs are made of carbon and water. Found in fruits, tubers, legumes, grains and sweeteners
Carbs in form of glucose provide quick source of fuel for brain and muscles. In form of fiber, carbs provide fuel for microbiome and ensure regular waste elimination.
When combined with fat, carbs fight infections, grow new tissue such as bone, skin, and lubricate joints
Two kinds of carbs: Simple and Complex
Simple: Monosaccharides and disaccharides-sometimes called sugar.
Complex carbs: polysaccharides, include starchy and non-starchy. Found in plants, while glycogen another polysaccharide found in animal tissue
Glucose stored in liver and muscles is called glycogen
Fiber is classified into 2 main groups: Soluble and insoluble fiber. Soluble for ability to dissolve in water.
Food containing soluble fiber called: legumes, oats, barley, berries, bananas, apples, pears, carrots, broccoli, artichokes,
Foods rich in insoluble fiber include nuts, bran, wheat, whole grain products,
Fiber is food for gut flora so is resistant starch.
Resistant starch feeds microorganisms: fructooligosacchardies (FOS) and galactooligosaccharides (GOS).
Fat Facts
Fats crucial for numerous body functions and structures. Fat absorbs fat soluble vitamins such as A, D, E, and K. Helps improve the taste of food, important source of high caloric energy.
Fat is also needed to build cell membranes and certain hormones and serves as protective lining for organs in body.
Three classes of fats/fatty acids:
saturated fats: most stable. Lack double bonds between carbon atoms and have maximum number of bonded hydrogen atoms. Fats found in animal products and tropical oils, usually room temperature, doesn’t go rancid easily and safest choice for cooking
monounsaturated fats: less stable, have double bond. Found in olives, avocado, liquid at room temp. Safe to use for low temperature cooking. Not be used with higher heat and stored in dark containers to avoid going rancid.
polyunsaturated fats: have two double bonds. Very unstable and highly reactive to heat, light or oxygen. Not be used for cooking, can go rancid. Found in fish, flax. Nuts, and seeds. Best eaten raw.
Omega 3: 1 to 1 ratio
Omega 6: 1 to 4 ratios
None of fat sources good or bad.
Essential vs. non-essential fats: Linoleic acid (polyunsaturated omega-6 fatty acid and alpha-linolenic acid (polyunsaturated omega 3 fatty acid).These fats can’t be produced in body so have to be obtained from food.
Don’t eat crappy fats: canola oil, or franken fats. Toxins can bio-accumulate in crappy fats
Protein Facts
50,000 different proteins in body. used to build tissue, organs, nerves, muscles
Role of protein: essential building blocks
Antibodies and hemoglobin are both proteins
Peptide hormones: ACTH acts on adrenal cortex, oxytocin-feel good hormone
Insulin and glucagon-released from pancreas to regular blood sugar and energy levels
Hundreds of amino acids but only 22 are used in human body. (See amino acids chart in BON study guide)
Indispensable vs. dispensable: 9 amino acids are considered essential.
Good sources of protein: wild caught salmon, eggs, non-GMO soybean, pasture-raised poultry
Nutrition
The science based focus of the interaction between living organisms and their food and the biological processes used to break down, absorb and utilize nutrients
Nutrients
The chemical substances found in food that are necessary to sustain life
