Dietary Patterns + Climate Change Flashcards
What are some characteristics of a fad diet?
short period of time, doesn’t follow healthy eating guidelines, rigid and difficult, based on testimonials
What are some positive attributes of fad diets?
people learn about nutrition, eating green leafy veg, removing processed foods, cooking more at home
In the keto diet, what percentage of the macronutrients is carbohydrates?
5-10% (15-30 g of carbs)
Why can we not reverse diabetes?
we can only treat the symptoms, but it still remains dormant
What diet is helpful for epilepsy?
ketogenic diet
What are some concerns for the keto diet?
nutritionally inadequate, ketotic breath, fatigue
What are some gluten-free foods?
almond flour, quinoa, chickpeas, cheese
What is gluten?
storage protein found in cereal grains (elasticity)
What diet do those with celiac disease have to follow?
gluten-free diet
What are some intermittent fasting methods?
16:8 , 14:10 , OMAD , 5:2
Which type of vegetarian eats seafood, eggs, and dairy?
pescatarian
Which type of vegetarian varies from the other types depending on the day?
flexitarian
What health disease does a veg/vegan diet reduce the risk of?
heart disease, type 2 diabetes, hypertension, cancer
What are the four pillars of the portfolio vegan diet?
viscous fibres, plant sterols, soy protein, almonds
By what percentage does the portfolio diet lower cholesterol (LDL)?
30%
How can we make our diet more sustainable for the earth?
choose plant-based sources
Which nutrient forms DNA and contributes to RBC formation?
Vitamin B12 (milk, yeast, soy milk, eggs)
Which nutrient makes up our hemoglobin and carries oxygen?
Iron (quinoa, soybeans, chickpeas, spinach)
How can we increase iron absorption for a vegetarian diet?
combine with vitamin C
What is the DRI for calcium under the age of 50?
1000 mg/day
What are some good sources of calcium?
dairy products, almond milk, kale, broccoli, fish
What nutrient is important for immunity?
protein
What is the vegetarian pyramid?
fruits and veg, whole grains, beans/peas, nuts/peanuts/seeds, herbs/spices, optional
What are synthetic nitrogen fertilizers in soils produce?
nitrous oxide (traps heat in atmosphere 300x more than CO2)
What are the three steps to a more plant-based diet?
- think of three meals you eat regularly 2. adapt recipes to include more plants 3. look at veg cookbooks
What is the highest personal impact we can make to reduce GHGe?
choosing plant proteins over animal protein
What makes up most of the overall waste in North America?
discarded food from consumers and grocery stores
Below what should we limit global warming?
+1.5 C
