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Nutrition 1 Part 2 > Foundations of nutrition > Flashcards

Foundations of nutrition Flashcards

1
Q

Why is it better to eat organic meat?

A

The ratio of Omega 6:3 in grain fed met is 20:1. The ratio in organic meat is 2:1 making it far less inflammatory.
Grass fed has higher CLA which regulates heart health, body weight and blood sugar levels.
Higher animal welfare, no chemicals and higher nutrient profile

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2
Q

What are the pros and cons of red meat? pork, beef and lamb

A

P: completre protein containing all 9 essential amino acids plus zinc, iron, B vits, phosporous and selenium
C: high cholesterol and sat fat. High red meat intake requires more energy and places burden on digestive system. Pro-inflammatory and acid forming

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3
Q

What are the pros and cons of eating poultry? (chicken, turkey, goose, duck, pheasant, partridge, ostrich, emu

A

P: complete protein, Vits B1,2,3,5,6,12 Vit E, zinc, iron, magnesium, less sat fat than red
C: Food poisoning risk (Campylobacter and salmonella) cook thoroughly, often intensive farming poor welfare, opt for organic, pasture reared

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4
Q

What are the benefits of eating organic free range eggs?

A

Complete protein, rich source of selenium, vit A, D, B6, B12, iron, zinc and copper.
Brain health (choline)
Immune system (Vit A, B12, selenium
Healthy pregnancy (folate and choline)
Eye health (vit A)
CV health (raises HDL, choline breaks down homocysteine
But contain Omega 6 (AA) so can be pro-inflammatory

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5
Q

What aqre the pros and cons of eating fish?

A

P: Complete protein, omega 3, B2, Ca, P, Fe, ZN, iodine, Mg, K
SMASH high in Omega 3, Vit D. Eat wild, not farmed
C: high is mercury (shark, tuna and swordfish)
Overfishing

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6
Q

What are the benefits of plant foods?

A

Rich varied source of minerals, vitamins, proteeins, carbs, fats, phyonutrients, antioxidants
Support gut microbiome, encourage diverse bacterial species, support the intestinal barrier
Alkaline environment
Positive impact on neurological health
Reduced risk of heart disease, cancer and obesity
Ethical

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7
Q

Name 5 cruciferous / brassica vegetables

A

Swede, cabbage, cauliflower, kale, broccoli, mustard seeds, radish

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8
Q

What ar the benefits of eating cruciferous veg?

A 
Rich in Vit Bs, C, E, K, Ca, Fe, K, fibre, flavonoids, sulphur compounds
Anti-inflammatory
Supports liver detox
Cancer prevention
Anti-viral and bacterial
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9
Q

What are the benefits of eating dark leafy greens?

A

Highest % of minerals per cal
High chlorophyll - Mg which alkalising, blood building, anti cancer, gut healing
High in carotenoids (anti-oxidant
Contain glucosinolates

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10
Q

What nutrients do legumes contain?

A 
Rich in protein, complex carbs, Vit a, B1, B2, B3, B6, folate, Ca, Cu, Fe, Mg, Mn, P, K, Selenium, Zinc, beta carotene
Low in sat fat, no cholesterol
70/20/10 ratio carb, prot, fat
High fibre, slow glucose absorption
Antioxidant flavonoids
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11
Q

What should you do to nuts if you have digestive issues?

A

Soak them first to reduce enzyme inhibitors and improve digestion

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12
Q

Which nut has the highest amount of selenium and what are the benefits?

A

Brazil nuts, CV health, liver detox (required for glutathione) thyroid (aids conversion of T3 to T4)

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13
Q

Which nut is highest in calcium?

A

Almond

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14
Q

Which nut has the highest level of omega 3?

A

Walnuts - great for brain and memory

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15
Q

What are the benefits of seeds?

A

Highly nutritious, source of protein, healthy fats and fibre. Soak chia and flaxseeds for soluble fibre to calm the gut down

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16
Q

Which seeds would you use, and when in seed cycling?

A

First half of the cycle to regulate oestrogen levels: flaxseeds and pumpkin seeds
Second half to boost progesterone: sesame and sunflower seeds

17
Q

What makes quinoa a superfood?

A 
Complete protein, Vit A, B1, 2, 3, folate, Vit K, Ca, Cu, Fe, Mg, Mn, P, K, selnium, Zn, beta-carotene, lutein.
Anti cancer (antiangiogenesis) suppresses proliferation of cancer cells, high fibre stabilising blood sugar, anti-hypertensive (Mg, K) PMS (high B and Mg)
18
Q

What beneficial properties to culinary herbs contain?

A

Anti-microbial, inhibiting bacteria, yeasts and moulds
Promote the release of digestive secretions, boosts nutrient absorption and stimulates appetite
Regulate peristalsis reducing cramps, gas and bloating

19
Q

In high doses, when herbs should be avoided?

A

Pregnancy and lactation

Herbs that relax the oesophageal sphincter should be avoided in acid reflux, gastritis and stomach ulcers

20
Q

What are the benefits of using cinnamon?

A

regulates blood sugar

21
Q

What are the benefits of using cloves?

A

natural anaesthetic and anti-inflammatory

22
Q

What are the benefits of using coriander?

A

chelation of heavy metals, anti-fungal, gas, bloating, IBS

23
Q

What are the benefits of using fennel?

A

improves milk production and good for baby if crampy, improves digestion of legumes

24
Q

What are the benefits of using garlic?

A

reduce cholesterol, hypertension, atherosclerosis, fungal and bacterial infections, parasites

25
Q

What are the benefits of using ginger?

A

Nausea, digestion, circulation, arthritis

26
Q

What are the benefits of using oregano?

A

Anti-fungal, bloating, parasites

27
Q

What are the benefits of using parsley?

A

IBS, fluid retention, hypertension, amenhorrhea

28
Q

What are the benefits of using peppermint?

A

Nausea, vomiting, colic, indigestion, flatulence

29
Q

What are the benefits of using rosemary?

A

Memory (remember Rosemary) concentration, depression, circulation

30
Q

What are the benefits of using sage?

A

tonsilitis, menopausal sweats, hot flushes, indigestion, bloating, Alzheimers

31
Q

What are the benefits of using thyme?

A

SIBO, dysbiosis, fungal and bacterial infections, viruses

32
Q

What are the benefits of turmeric?

A

Cancer prevention, inflammation, Alzheimers, immunity, reduce cholesterol, liver support

33
Q

What are the main principles of the Hay Diet?

A

Eat proteins separately from starches
Neutral foods (most veg) can be eaten with protein or starch
Sweet fruits (bananas, figs, grapes) can be eaten with starch meals
Acid fruits can be eaten with protein meals

34
Q

Why should you not mix foods according to the Hay Diet?

A

Proteins require acid environment
Carbs require alkaline
Proteins take longer to digest

Nutrition 1 Part 2 (3 decks)

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