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Nutrition Year 1 > Dietary Models > Flashcards

Dietary Models Flashcards

1
Q

What are the benefits of traditional diets? x3

A
  1. Healthy food high in nutritional values
  2. minimally processed and high in fibres
  3. Cancer, diabetes and cardiovascular disease are rare where traditional diets are eaten without the influence of Western food
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2
Q

What are the main characteristics of the Mediterranean diet?

A
  1. Abundance of plant food (fruits, vegetables, whole-grain cereals, nuts, and legumes).
  2. Olive oil as the principal source of fat.
  3. Low consumption of red meat.
  4. Fish and poultry consumed in low to moderate amounts.
  5. Moderate consumption of wine, normally with meals.
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2
Q

What are the main characteristics of the Mediterranean diet?

A
  1. Abundance of plant food (fruits, vegetables, whole-grain cereals, nuts, and legumes).
  2. Olive oil as the principal source of fat.
  3. Low consumption of red meat.
  4. Fish and poultry consumed in low to moderate amounts.
  5. Moderate consumption of wine, normally with meals.
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3
Q

What are the 4 benefits of the Mediterranean diet ?
What diet has better protective effects?

A
  1. Lower incidence of heart disease.
  2. Lower incidence of cancer.
  3. Lower incidence of diabetes.
  4. Slightly higher longevity.

The blue zone diet or healthy vegan/vegetarian

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4
Q

How food intake went wrong? Industrialisation x5

A
  1. crop and animal farming industrialised high yields and profits
  2. Fertilisers and pesticides uses
  3. food additives and preservatives
  4. calorie counting before quality of the food
  5. eating habits: less time, fast foods, take aways. pre packed meals, eating on the go
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5
Q

What issues came with the industrialisation of food?

A
  1. Pesticide toxicity: Herbicides and insecticides.
  2. Water pollution: From fertilisers and pesticides.
  3. Soil depletion: Monoculture depletes soil of nutrients, impacting biodiversity and ecosystems.
  4. Antibiotic resistance: Overuse of antibiotics in animal stocks.
  5. Junkfood
  6. Chemical-laden ‘foods’ contribute to diseases that affect quality and length of life.
  7. Chronic health issues e.g. obesity, cancer, heart disease, diabetes, Alzheimer’s, Parkinson’s
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6
Q

BLOOD TYPE - What is the aim of the blood type diet?

A

Blood Type Diet: Your blood type determines your diet, supplements, and personality because it is ‘the key to your body’s entire immune system

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7
Q

BLOOD TYPE - what are the 3 divisions for food in this diet? x3

A
  • Highly beneficial (act as medicines).
  • Neutral.
  • Ones to avoid (act like poison).
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8
Q

BLOOD TYPE - What are the recommended food for the O type?
What are the one to avoid?
What incorrect eating lead to?

A

Recommended foods: Meat, poultry, seafood, certain fruits and vegetables. High protein, low carbohydrate.

Avoid: Wheat and most other grains.

Incorrect eating: Said to ↑ risk of ulcers and
inflammatory diseases such as arthritis

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9
Q

BLOOD TYPE - What are the recommended food for the A type?
What are the one to avoid?
What incorrect eating lead to?

A

Blood type A:
Recommended foods: Fruits, vegetables, beans, most seafood. High carbohydrate, low fat.

Avoid: Meat, dairy, wheat.

Incorrect eating: Said to ↑ risk of cancer and heart disease.

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10
Q

BLOOD TYPE - What are the recommended food for the B type?
What are the one to avoid?
What incorrect eating lead to?

A

Blood type B:
People with blood Type B are dairy-eating omnivores.
Recommended foods: Meat, beans, fruits, vegetables, some dairy.

Avoid: Chicken, pork, wheat.

Incorrect eating for this blood type is said to increase the
risk of slow-growing viruses that attack the nervous system.

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11
Q

BLOOD TYPE - What are the recommended food for the AB type?
What are the one to avoid?
What incorrect eating lead to?

A

Blood type AB:
Recommended: Seafood, dairy, fruits, vegetables.

Eat less: Red meat.

Regarded as the ‘friendliest’ immune system of all the blood types

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12
Q

BLOOD TYPE - What is problem with Lectins in the blood type diet theory?

A

Lectins = proteins found on the surface of certain foods

Different lectins specifically target different blood groups

Lectins can cause serious disruptions in the body including agglutination of blood, liver cirrhosis and kidney failure.

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13
Q

BLOOD TYPE - what are lectins? which food have the highest amount? What impact do they have in the body?

A

Lectins are carbohydrate-binding proteins naturally occurring in plants.

  1. Highest amounts are found in raw legumes and grains.
  2. Most pass through the GIT without being digested or absorbed.
  3. Those that are harmful can bind to GI cells inciting inflammation.
  4. Lectins can also bind with minerals, especially iron, calcium, zinc and phosphorus, impeding their absorption.
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14
Q

BLOOD TYPE - How to reduce lectin content in food:

A

How to reduce lectin content in food:
1. Lectins are water-soluble and often found on the outer surface of foods — soaking in water for many hours before cooking greatly reduces the content.
2. Similarly, cooking with wet, high-heat methods such as boiling inactivates most lectins.
3. Sprouting legumes and grains is another way to decrease lectins.

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15
Q

BLOOD TYPE - why not avoid lectins?

A
  1. Legumes and grains are high in protein, fibre and micronutrients such as B vitamins.
  2. For most, legumes and grains are a valuable inclusion in the diet.
  3. Certain lectins even have antioxidant properties
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16
Q

KETO - what are ketones ?
What is the difference between ketosis and keto-acidosis

A

=> Fat is converted to ketones in the liver and ketones are transported to body tissues, to enter the mitochondria for generation of ATP.

Ketone bodies (ketones) are able to cross the blood-brain barrier to provide an alternate source of energy for the brain.

Note that ketosis — a normal physiologic response is distinct from keto-acidosis where ketone bodies exceed levels the body can deal with leading to a decrease in pH — seen with poorly-controlled diabetes.

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17
Q

KETO - What are the food to eat and the food to avoid?

A

EAT
- meat
- fish
- eggs
- butter
- cheese
- cream
- nuts and seeds
- oils
- avocados
- low carbs veggies - greens, tomatoes, peppers

AVOID:
- bread, pasta, rice, oats, honey, syrup, peas, beans, milk, icecream, yogurt

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18
Q

KETO - Name 6 benefits of the Keto diet?

A
  1. Epilepsy: Significant reductions in seizure number
    – It thought that ketone bodies exert anticonvulsant effects and decrease neuronal excitability.
  2. Neurological disease: e.g. Alzheimer’s
    and Parkinson’s disease. A neuroprotective effect by ketone bodies is proposed relating to:
    – Increased ATP production and reduced ROS in nervous tissue.
    – Increased synthesis of PUFAs — helps stabilise cell membranes.
    – An influence on neurotransmitter activity in neurons.
  3. Cancer:
    – Thought to change the preferred energy source of some cancer cells, e.g. those expressing insulin and IGF-1 receptors.
    – Research has mostly focused on brain tumours.
  4. Cardiovascular disease:
    – Marked improvements in triglyceride levels.
    – increase HDL cholesterol and decrease LDL cholesterol size, which have lower atherogenic potential.
  5. Type II diabetes.
    – Shown to improve glycaemic control and insulin sensitivity.
  6. LT weight management
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19
Q

KETO - How is the keto diet associated with LT weight loss? x3

A
  1. Lack of glucose in the diet leads to a decrease in insulin, in turn reducing lipogenesis and increasing lipolysis.
  2. Appetite-suppressant effect of ketosis related to modification of levels of hormones that influence appetite — ghrelin and leptin.
  3. Increased metabolic cost of gluconeogenesis and the thermic effect of protein.
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20
Q

KETO - Disadvantages ? x5

A
  1. Tachycardia, dehydration, acidosis, hypoglycaemia and constipation (lack of fibre), kidney stones, overacidity, arthritis.
  2. Key vitamin and mineral deficiencies: Lack of plant-based polyphenols and phytonutrients may require supplementation.
  3. Dyslipidaemia (abnormal level of lipids in the blood) and elevated cholesterol levels: High fat intake.
  4. The quality of dietary fats needs to be considered.
  5. Long-term viability and limitations of following a restrictive diet such as keto needs to be assessed by the practitioner. Long-term compliance can be difficult.
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21
Q

ATKINS - What is the Atkins diet?

A

Atkins diet: Low carbohydrate, high protein diet Unlimited amounts of protein and fat.

  • Mostly recommended for weight loss. Works on the principles of the ketogenic diet.
22
Q

ATKINS What are the problems of the Atkins diet?

A

Atkins can support weight loss, but is limited in fibre-rich foods and encourages excess consumption of animal protein and fats which are linked with health risks such as heart disease and cancer

23
Q

ATKINS - how does it defer from Keto?

A

After the initial phase of weight loss, Atkins
differs from the KD as more carbs are gradually introduced to determine carb tolerance level
that allows maintenance of the individual’s ideal weight.

24
Q

PALEO - what foods are included? what foods are excluded?

A

Represents the hunter / gatherer diet from the Paleolithic era (around 2.5 million years ago to 10,000 B.C.):

• Excluded foods: Legumes, grains, dairy products, refined sugar, processed foods.

• Included foods: Fruits, vegetables, nuts, seeds, meat, fish and plant oils.

25
Q

PALEO - advantages and disadvantages?

A

Benefits: Excludes pro-inflammatory
dairy products, refined sugar and processed
foods which lack nutrients and create health issues.

Disadvantages: Protein intake, especially high animal protein. Lack of legumes and grains limits intake of fibre and nutrients.

26
Q

How SDC and GAPS diets support optimal health? x2

A

SCD and GAPS are designed to support optimal health by:
– Improving the health and integrity of the digestive tract.
– Promoting a symbiotic relationship with the internal bacteria.

26
Q

How SDC and GAPS diets support optimal health? x2

A

SCD and GAPS are designed to support optimal health by:
– Improving the health and integrity of the digestive tract.
– Promoting a symbiotic relationship with the internal bacteria.

27
Q

What is the principle of SDC and GAPS ?

A

SCD and GAPS propose a causal link between GIT disturbance and various neurological, auto-immune and allergic responses.

28
Q

What factors create Git issues in SCD and GAPS ?

A
  1. Maldigestion of carbohydrates may promote the growth of pathogenic bacteria and yeasts. => cause or exacerbate raised intestinal permeability and lead to malabsorption, allergies and food intolerances.
  2. Vaccination, Caesarean birth, antibiotic use and
    chemical exposure disrupt the healthy functioning of the GIT
29
Q

What are the 3 stages of the SCD and GAPS? How long does each phase last?

A

Stage one — introduction phase.
Lasts up to a year depending on severity of symptoms and is the most restrictive phase. All starchy carbs are removed, with the diet based mainly on bone broths, stews and probiotic foods.

Stage two — maintenance phase.
Lasts 1.5–2 years. Diet includes vegetables and fermented foods, meat, fish, eggs, animal fats.

Stage three — reintroduction phase. Reintroduces other foods one at a time and in small amounts. If no digestive symptoms occur the amount can be increased. Refined carbs should still be avoided.

30
Q

What are the benefits x2 and disadvantages x4 of the SCD and GAPS diets?

A

Benefits:
1. Encourages home-cooked meals made from fresh vegetables, fruits, meat, poultry, fish (promotes organic foods, grass-fed meat).
2. Does not allow convenience food, processed foods.

Disadvantages:
1. Clinical reports show benefits in some cases, but more research is needed.
2. Extremely restrictive, difficult to follow long term.
3. Cuts out many nutrient-dense foods especially whole grains and legumes for lengthy periods.
4. The diets are based heavily on animal foods.

31
Q

FODMAP - what are FODMAP? What is the issue with FODMAP? What is the purpose of the low FODMAP diet?

A

An acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.

FODMAPs are short-chain carbohydrates found in certain foods.

They are poorly absorbed in the small intestine and ferment in the colon aggravating GI symptoms.

Low FODMAP WAS designed to help combat IBS and is used as a therapy for other bowel disorders

32
Q

What is the issue with FODMAP for some people? What are the benefits of FODMAP?

A

In people with GI issues where gut motility is altered and / or the gut wall is highly sensitive, the increased water and gas generated as bacteria ferment FODMAPs which can cause GI symptoms including pain, bloating, diarrhoea or constipation.

FODMAPs are also problematic in those with SIBO because they provide fuel for bacteria that are already causing issues by residing in the small intestine where they don’t belong.

33
Q

Example of High FODMAP and Low FODMAP:
Vegetable
Fruit
Protein
Nuts and seeds

A
  1. Vegetable
    High: Artichoke, asparagus, cauliflower, garlic, green peas, mushrooms, onion
    Low: Aubergine / eggplant, beans (green), bok choy, bell pepper, carrot, cucumber, lettuce, potato, tomato, zucchini
  2. Fruit
    High: Apples, apple juice, cherries, dried fruit, mango, nectarines, pears, plums, watermelon.
    Low: Cantaloupe, grapes, kiwi fruit (green), mandarin, orange, pineapple, strawberries.
  3. Protein
    High Most legumes / pulses, some marinated meats / poultry
    Low Eggs, firm tofu, plain cooked meats / poultry / seafood, tempeh.
  4. Nuts and seeds
    High Cashews, pistachios.
    Low Macadamias, peanuts, pumpkin seeds / pepitas, walnuts.
34
Q

What are the 3 stages of the Low FODMAP diet? and duration of each stage

A
  1. Restriction — strict avoidance of all high FODMAP foods, 2–6 weeks.
  2. Reintroduction — high FODMAP foods are progressively reintroduced to identify which types of FODMAPS and how much are tolerated, 8–12 weeks.
  3. Personalisation — amount and type of FODMAPS are tailored to the individual. Possibly longer term.

It is important to note that a strict FODMAP diet is not intended for long-term use. FODMAPs are important because of their role as prebiotics to support healthy gut flora.

35
Q

What is the blue zone diet?

A

Areas with long living populations (many 100 years+) were termed Blue Zones.

Blue Zones:
1. Sardinia, Italy
2. Okinawa, Japan
3. Loma Linda, California.
4. Ikaria, Greece
5. Nicoya Peninsula, Costa Rica.

36
Q

What is the composition of the blue zone diet?

A

The Blue Zone diet:
• 65% complex carbohydrates
• 15% proteins
• 20% fats

95 / 5 RULE:
• 95% of food is vegetables, fruits, herbs, grains, nuts, seeds, greens and beans. Extra virgin olive oil to sauté and spices to season vegetables.
• 5% animal protein.

37
Q

What factors make the blue zone diet so beneficial x5?

A
  1. Low in saturated fat (almost no meat and dairy). Protects against heart disease, diabetes, certain cancers, dementia.
  2. High in nutrient-dense foods — vitamins, minerals, phytochemicals (vegetables, fruit, beans).
  3. High in fibre (mostly unrefined plant foods). Protects against diabetes, obesity, certain cancers.
  4. High in plant protein. Protects against numerous cancers, high cholesterol, slows down the ageing process.
  5. With adequate intake of omega-3 essential fats (seeds, fish).
38
Q

What is the principle of the macrobiotic diet?

A

The principle behind the macrobiotic diet combines tenets of Zen Buddhism with a Western-style vegetarian diet.

• Foods are combined into meals according to the principle of balance; known as Yin and Yang.

• Yin foods are cold, sweet, and passive.
• Yang foods are hot, salty, and aggressive.

39
Q

What food does the MACROBIOTIC diet involve? What food are excluded?

A
  1. Well chewed, whole cereal grains, especially brown rice: 25‒30%.
  2. Vegetables: 30‒40%
  3. Beans and legumes: 5‒10%
  4. Miso soup: 5%
  5. Traditionally or naturally processed foods: 5‒10%.
  6. The remainder: Fish, seeds, nuts and nut butters, seasonings, sweeteners, fruits, and beverages.

Excluded foods: Dairy, meat, processed foods, nightshade vegetables.

Practise mindful eating, chew foods well, avoid overeating.

40
Q

What are the therapeutical benefits of the macrobiotic diet?

A

similar to a vegan diet and has similar therapeutic benefits:

  1. Shown to improve glycaemic control in individuals with Type II diabetes — increase fibre and complex carbs, decrease refined carbs.
    – Slows glucose absorption, decreases insulin requirements.
    – Supports intestinal flora, increases SCFAs which can support blood glucose balance.
  2. Linked with many case reports of dramatic recovery from cancer.
  3. Reduces the risk of hormone-dependent cancers in women by lowering oestradiol levels
40
Q

What are the therapeutical benefits of the macrobiotic diet?

A

similar to a vegan diet and has similar therapeutic benefits:

  1. Shown to improve glycaemic control in individuals with Type II diabetes — increase fibre and complex carbs, decrease refined carbs.
    – Slows glucose absorption, decreases insulin requirements.
    – Supports intestinal flora, increases SCFAs which can support blood glucose balance.
  2. Linked with many case reports of dramatic recovery from cancer.
  3. Reduces the risk of hormone-dependent cancers in women by lowering oestradiol levels
41
Q

What are the benefits of a healthy vegetarian / vegan diet? x7

A
  1. Less obesity: Translates into better metabolic health.
    Obesity is linked with an increased risk of heart disease, hypertension, diabetes, musculoskeletal disorders and cancers.
  2. Improves glycaemic control:
    – Plant foods are high in fibre, which slows glucose absorption.
    – Linked to increased insulin sensitivity — an effect attributed, at least in part, to increased production of SCFAs that interact with tissue receptors to reduce inflammation that causes insulin resistance and encourages production of GLP-1.
  3. Lower intake of environmental contaminants: Exposure to heavy metals, DDT, PCBs, etc., is reduced, as these substances accumulate as we move up
    the food chain (more in animal products).
  4. Reduced risk of foodborne diseases: The risk of contracting E. coli, salmonella, listeria, campylobacter and other food- borne pathogens is significantly lower.
  5. Improved longevity: Well-formulated plant-based diets are associated with increased longevity
  6. Reduced risk of heart diseases:
    – Total cholesterol levels are up to 14% lower in vegetarians and 35% lower in vegans.
    – Vegetarians have lower blood pressure (5‒10 mm Hg less) than non-vegetarians.
    – Hypertension rates in vegetarians are one-third to one-half that of non-vegetarians.
    – Healthy vegetarians have higher levels of antioxidants and lower levels of oxidised LDL cholesterol than non-vegetarians.
  7. Reduced risk of cancer: Healthy vegan and vegetarian diets are associated with decreased risk of many types of cancer.
    • Based on higher consumption of plant foods that are rich in immune-enhancing and antioxidant vitamins, minerals and phytonutrients e.g. vitamins C and E, carotenoids, flavonoids including anthocyanins and quercetin.
    • Reduced incidence of other risk factors for cancer such as overweight / obesity and less exposure to carcinogens that are in cooked meats such as heterocyclic amines
42
Q

Where can B12 be found for vegetarian/vegan?

A

Vitamin B12:
• Vegan / vege: Chlorella pyrenoidosa, nutritional yeast, sea vegetables (nori, kombu, kelp and dulse), shiitake and Lion’s mane mushrooms.
• Vege: Cottage and feta cheese, eggs.

43
Q

Vege sources of iron?

A

Iron — Plant sources (non-haem): Dark green veg, lentils, pumpkin seeds, quinoa, oats, chickpeas.

44
Q

How to improve omega 3 in Vege/vegan diets?

A

Vegetarians must rely largely on the conversion of alpha-linolenic acid (ALA) to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — the biologically-active forms.

  1. To support this conversion, avoid over-consumption of omega-6 fatty acids (abundant in plant oils) as OM-3 and OM-6 compete for the same enzyme — delta-6-desaturase. Ensure adequate intake of zinc, magnesium and vitamin B6 to support delta-6-desaturase activity.
  2. The richest plant sources of ALA are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil and walnuts.
45
Q

What are the benefits x4 and disadvantages x2 of the raw diet?

A

Benefits:
1. High in fibre, vitamins, minerals and phytonutrients.
2. Based on fruits and vegetables which are alkalising.
3. Avoids issues with high-heat cooking that can generate carcinogenic compounds such as heterocyclic amines and polycyclic aromatic hydrocarbons.
4. Suits those with hot constitutions (cooling and calming).

Disadvantages:
1. Raw foods are cold / cooling, and are not suitable for cold constitutions.
2 Not suitable for those with impaired digestion or lowered vitality.

46
Q

How to consider popular diets as a practitioner?

A

A naturopathic nutritionist’s aim is to provide individual dietary plans according to the condition and constitution of a client following naturopathic principles also.

47
Q

What are the benefits of fasting x8?

A
  1. Improves overall emotional and physical well-being.
  2. Enhances cognition and mood.
  3. Helps weight loss including visceral adipose tissue.
  4. Normalises blood pressure.
  5. Improves blood lipid profiles.
  6. Improves glycaemic control.
  7. Reduces inflammation and oxidative stress.
  8. Promotes healthy ageing
48
Q

Contraindications for fasting x9

A

Contraindications for fasting:
1. Pregnancy and breastfeeding.
2. Infants.
3. Severe liver, heart or kidney disease.
4. Emaciation and debility.
5. Eating disorders (e.g. anorexia nervosa).
6 Prescription / recreational drugs.
7 Adrenal exhaustion.
8 Diabetes only under supervision.
9 All fasts over 48 hours should be supervised by a naturopath.

49
Q

How to prepare for a fast?

A

Three days before the fast:
• Consume mainly vegetables (steamed) and salads, stay hydrated.
• Avoid meat, dairy, sugar, caffeine, alcohol.
• For those new to fasting and for longer fasts, a longer lead-in phase is recommended

50
Q

What are the benefits of IF?

A
  1. Activation of cellular stress response pathways that in turn protect and promote cellular function e.g. increased production of endogenous antioxidants; DNA repair mechanisms.
  2. Decreased oxidative stress in cells throughout the body.
  3. IF is also linked with enhanced immune function.
  4. Weight loss:
    – Metabolic shift to using fat stores to fuel energy production when supply of glucose is diminished.
    – Reduced insulin production which supports lipolysis and decreases lipogenesis.
    – Increased sensitivity to leptin, the hormone that controls appetite regulation by signalling the hypothalamus that fat stores are adequate.
  5. Reduced risk of Type II diabetes:
    – Increases insulin sensitivity leading to decreased plasma glucose and insulin concentrations and improved glucose tolerance
  6. Protects against cardiovascular disease:
    – Decreases oxidative stress and inflammatory processes associated with atherogenesis.
    – Increases resistance of cardiac cells to ischaemia.
    – Decreases resting heart rate and blood pressure.
  7. Neurological benefits:
    – Increases alertness and mental acuity — linked with a metabolic shift to ketone utilisation and neuroprotective effects.
    – Increases stress-resistant proteins and BDNF to protect against oxidative, metabolic and excitotoxic insults and ischaemic injury

Nutrition Year 1 (10 decks)

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