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Nutrition Y1 - Semester 1 > Foindations Of Nutrition > Flashcards

Foindations Of Nutrition Flashcards

1
Q

Naturopathic nutrition focuses on

A

Whole organic food as medicine
Detoxification and cleansing importance
Looking at constitution of a patient
Finding root cause and not treating just a symptom

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2
Q

What is junk food

A

Chemically altered food substances that provide no nutrition
Cellular poison

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3
Q

Grass fed meat

A

Has conjugated linoleic acid (regulates heart health, body weight, blood sugar levels)

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4
Q

Red meat benefits

A

Complete protein (9 essential aa)
Polyunsaturated fats, iron, zinc, b vitamins, phosphorus and selenium

Hot

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5
Q

Red meat negatives

A

Increase cholesterol and saturated fats
More difficult to digest
Increase formation of protein metabolises stresses kidneys
Pro inflam
Acid forming

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6
Q

Poultry benefits

A

Complete protein
B vitamins, e, zinc, iron, magnesium

Warm

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7
Q

Poultry negatives

A

Food poisoning risk
Often intensively farmed

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8
Q

Eggs benefit

A

Complete protein, rich source selenium, A, D, B6 & B12, zinc, iron and copper
Brain health
immune system
healthy pregnancy
Eye health
Cardiovascular health

Neutral

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9
Q

Eggs negatives

A

High in arachinodic acid
Pro inflam

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10
Q

Fish benefits

A

Complete protein
Omega 3
d, B2, calcium, phosphorus, iron, zinc, iodine, magnesium and potassium

Cool

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11
Q

SMASH

A

Oily fish
Salmon, mackerel, anchovies, sardines, herring
Lower in mercury
Good iron

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12
Q

Fish negatives

A

Mercury
Polychlorinated biphenyls and dioxins
Often present in lon loving predatory fish (Tuna. Swordfish, etc)

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13
Q

Crustaceans and shellfish benefits

A

Complete protein, omega 3, b12, zinc, iron and magnesium

Warm

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14
Q

Crustacean and shellfish negatives

A

Crustaceans high in cholesterol
Food poisoning common
Prawns intensively farmed in Asia
Waste feeders so accumulate toxins

Warm

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15
Q

Beta- carotene (also alpha and delta)

A

Pre-cursor to vitamin A formation
Orange pigment
Antioxidants

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16
Q

Flavonoids

A

Phytonutrients (diverse)
Vivid colours

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17
Q

Lutein

A

Carotenoid antioxidant
Esp for eye and skin health

In leafy green veg

18
Q

Quercetin

A

In mostly red fruit and veg
Anti inflam
Anti histamine properties

19
Q

Indole- 3 - carbinol (I3C)

A

In cruciferous veg
Supports healthy oestrogen metabolism

20
Q

Glucosinolates

A

Sulphur containing compounds
In cruciferous veg

Goitrogens - interferes with thyroid hormone production

Anti inflam
Support liver detox
Cancer prevention
Antiviral / bacterial

Lots lost when cooking

21
Q

Lycopene

A

Pigment for red fruit and veg
Antioxidants
Anti cancer properties
Abundant in tomatoes

22
Q

Anthocyanins

A

Flavonoid with antioxidants properties giving red, blue and purple plants their colour

23
Q

Mucilage

A

Thick polysaccharide substance extracted from plant

24
Q

Root veg

A

High antioxidants
A, B, C, iron
Skin has most nutrients

25
Q

Root veg benefits

A

Sources of energy
Gently warming
Nourishing, sweet and easy to digest
Orange root veg eso good for digestion

Late summer / autumn

26
Q

Cruciferous veg

A

B, C, E, K, calcium, iron, potassium l, fibre, flavonoids, I3C, sulphur compounds

Autumn/ winter

27
Q

Dark leafy green

A

High % minerals per calorie
High in chlorophyll
High in carotenoids
Contains glucosinolates (as most cruciferous)

Cool, hydrating, downwards

28
Q

Salad greens

A

K, C, carotenoids, folate, minerals, fibre, chlorophyll

Cooling, hydrating, detoxing

29
Q

Vegetable fruit

A

High nutrition content
Cool and hydrating

Summer

Tomato, cucumber, squash, peppers, courgette

30
Q

Legume vegetables

A

Immature seed pods of fruit in the legume family (mature beans, pulses, etc)

High protein, fibre, vitamins, minerals, chlorophyll

Cool, hydrating, detoxing

Summer

31
Q

Allium vegetables (onion, garlic)

A

Abundant in vitamins and minerals

Sulphur compounds (anti microbial, anti viral, anti cancer, promotes phase 2 liver detox)
Supports micro biome
High antioxidants and anti inflam flavonoids

32
Q

Fruit

A

Energy, vitamins and minerals

Antioxidants rich
Flavonoid contains

Cool, sour helps digestion, hydrating, bitter and liver

Summer

33
Q

Legumes (plants in legume family produce seeds in pods)

A

If split, called Dahl
Rich protein, complex carbs, B and minerals

70/20/ ratio carb/protein/fat
Slows glucose absorption / release
Antioxidants flavonoids
Low sat fats

Warm, nourishing, drying, blueprint for new life

Autumn

34
Q

Nuts

A

Protein, healthy fat, vitamins and minerals

Supports cardiovascular (improves cholesterol, anti coagulant, arginine used to create NO)
Blood sugar, nervous system health

Warming, nourishing

Late summer / autumn

35
Q

Best nuts

A

Macadamia - complete proteins

Almonds - more calcium than any other

36
Q

Seeds

A

High nutrition, protein, healthy fat, fibre.
Healthy omega 6 (high omega 6:3 ratio)
High fibre

37
Q

Quinoa

A

Complete protein, superfood - selenium, zinc, calcium, copper, iron

Anti cancer
Helps digestion
Anti hypertensive
Reduce PMs symptoms

38
Q

Culinary herbs

A

Contains volatiles (herbal medicine)
Antimicrobial, promotes release digestive secretions, carminative herbs regulates peristalsis, relax smooth muscle, reduce digestive cramps,

Warming

Fresh max contain 80% water so use double compared to dried

39
Q

Culinary herbs safety

A

Pregnancy, breast feeding, herb- drug interactions
Large amounts contraindicated in acid reflux, gastritis and stomach ulcer

40
Q

Hay diet

A

Food combining in 1904

Protein requires acidic environment
Starches require alkaline
Proteins take longer than starches

41
Q

Hay diet combining rules

A

1 protein must be eaten separately from starches
2 neutral foods can be eaten either with protein or with starches
3 sweet fruits can be eaten with starch meals
4 acid fruits can be eaten with protein

42
Q

Fruit rules

A

Rapidly digested
Do not combine acidic fruit with sweet fruit

Always eat melons on their own as they digest in 30 mins

Nutrition Y1 - Semester 1 (10 decks)

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