L05_Nutrition 3 Flashcards
Nutrition and Lifestyle
What is the focus of the naturopathic diet?
Tailoring food and lifestyle recommendations to the individual’s needs.
List the basic principles of the naturopathic diet.
• Provide a balance of all nutrients.
• Support optimal digestion.
• Avoid toxic substances.
• Detoxify periodically.
• Ensure regular exercise and time in nature.
• Promote health and longevity.
What types of foods should be included in the naturopathic diet?
• Fresh vegetables and fruit.
• Legumes and whole grains.
• Nuts and seeds.
• Small amounts of oily fish.
• Water and herbal teas.
Why should organic vegetables be consumed in a healthy diet?
They contain various nutrients and beneficial properties reflected in different colors.
What are some key nutrients found in vegetables?
• Macro and micro nutrients.
• Phytochemicals.
• Antioxidants.
• Fibre.
What is the significance of plant pigments in vegetables?
Different colors reflect varying beneficial properties.
What are the properties of beta-carotene?
Antioxidant and precursor to vitamin A.
What are the benefits of dark leafy greens?
• High in minerals and vitamins.
• Anti-inflammatory and antioxidant properties.
• Supports bone health.
• Aids in blood-building.
Fill in the blank: Cold water fish are an excellent source of _______.
[omega-3 fatty acids]
Which nuts are considered healthy sources?
• Almonds.
• Walnuts.
• Hazelnuts.
• Pecans.
• Brazil nuts.
• Macadamia nuts.
• Cashews.
• Pine nuts.
What is the role of legumes in the diet?
Source of plant protein, complex carbohydrates, and fiber.
What are the recommended proportions of food on a plate according to the naturopathic diet?
• 50% complex carbohydrates.
• 25% healthy fats.
• 25% protein.
What does low GI mean?
The rate at which different foods elevate blood glucose levels.
List examples of low GI foods.
• Lentils.
• Split peas.
• Beans (e.g., chickpeas, navy, kidney).
• Whole grains (e.g., rye, quinoa, oats).
What types of fats should be included in a healthy diet?
• Healthy monounsaturated fats.
• Healthy polyunsaturated fats.
• Healthy saturated fats.
What beverages should be avoided for optimal health?
Cow’s dairy, sugar, coffee, and alcohol.
What does the term ‘energetics of vegetables’ refer to?
The effects of different vegetables on body temperature and health.
True or False: Raw foods have a higher nutrient profile than cooked foods.
True
What is the recommended way to consume fruit for optimal absorption?
Eat fruit away from other food.
What should be done to nuts before consumption?
Soak them to reduce enzyme inhibitors.
What is the significance of the Glycaemic Index (GI) in nutrition?
It helps to understand how foods affect blood glucose levels.
What are the potential adverse effects of high GI diets?
Increased risk of insulin resistance, Type II diabetes, and PCOS.
How should fluid intake be managed during meals?
Fluid intake should be minimized.
What is a key benefit of consuming whole foods over supplements?
Whole food sources are better for nutrient absorption.
What are the types of cow’s dairy?
- Raw
- Pasteurised
- Homogenised
What are the benefits of raw dairy?
- Contains lacto-ferrin and lacto-peroxidase for immune health
- Better tolerated than pasteurised dairy
What is IGF in the context of cow’s dairy?
Insulin-like growth factor
Do humans need to consume dairy for health?
No, humans are the only mammals that drink milk after weaning.
What percentage of humans lose the ability to digest lactose after weaning?
75%
What are common symptoms of dairy allergy?
- Rashes
- Wheezing
- Coughs
- Digestive issues
What association exists between cow’s milk consumption and osteoporosis?
High cow’s milk consumption is associated with increased osteoporosis risk.
What contributes to calcium loss from bones in high dairy consumers?
High intake of sulphur-based amino acids from dairy
List calcium-rich foods.
- Dark green leafy vegetables
- Broccoli
- Beans
- Almonds
- Sardines
What are some milk alternatives?
- Nut milks (almond, hazelnut, cashew)
- Oat milk
- Coconut milk
- Hemp milk
What are the ingredients for oat milk?
- 1 cup organic oats
- 3-4 cups filtered water
What is the main problem with refined sugar?
It has no nutrients, vitamins, or minerals.
What chronic diseases are associated with high sugar intake?
- Type II diabetes
- Obesity
- Cardiovascular disease
- Alzheimer’s
What happens to excess glucose and fructose in the body?
They are converted to glycogen for storage in the liver.
What are the effects of sugar on insulin levels?
Sugar raises blood glucose levels, stimulating insulin release.
What is insulin resistance?
A state where insulin receptors become less responsive to insulin.
What are some damaging effects of sugar?
- Candida overgrowth
- Mood changes
- Fatigue
- Cancer risk
What are artificial sweeteners known to do?
- Raise insulin levels
- Over-stimulate sugar receptors
- Induce DNA damage
What is xylitol and its main benefits?
- Naturally occurring sugar alcohol
- Reduces tooth decay
- Contains 2.4 calories/gram
How does erythritol compare to sugar?
- 0.24 calories/gram
- Less sweet than sugar (70% sweetness)
What is coconut sugar extracted from?
Sap from the stem of coconut palm flowers.
What are the properties of stevia?
- No calories
- 50–300 times sweeter than sucrose
What is the recommended daily sugar intake for adults?
30 g sugar/day
What is a significant concern about coffee?
It is often heavily sprayed with pesticides unless organic.
What are the gastrointestinal effects of coffee?
Relaxes the oesophageal sphincter leading to reflux.
How does caffeine affect sleep?
It blocks adenosine receptors, inhibiting sleep.
What is the average half-life of caffeine?
12 hours
What percentage of caffeine content can ‘decaffeinated’ coffee still have?
15–30%
This indicates that decaffeinated coffee is not completely caffeine-free.
What is the average half-life of caffeine in the body?
12 hours
This means that if coffee is consumed at lunch, some caffeine will still be present at midnight.
What enzyme is responsible for caffeine degradation in the liver?
CYP450 1A2
Genetic variations and aging can affect the activity of this enzyme.
What phenomenon occurs when the body degrades caffeine?
Coffee crash
This happens when adenosine rushes in to bind to vacant receptors, causing an urge to sleep.
What is a healthy alternative to coffee mentioned in the text?
Turmeric latte
It helps reduce caffeine urges, supports liver detox, and is anti-inflammatory.
What are the primary toxins found in alcoholic drinks aside from ethanol?
- Artificial colours
- Flavours
- Preservatives (e.g., sulphur dioxide)
- Congeners (e.g., amines, acetones)
These toxins can irritate mucous membranes and are formed during fermentation.
True or False: There is a safe level of alcohol consumption.
False
A recent review highlighted that any amount of alcohol is linked to loss of health.
What effect does alcohol have on digestion and absorption?
- Decreases pancreatic enzymes
- Damages mucosal cells
- Impairs fat absorption
This leads to nutrient absorption issues and less effective utilization of absorbed nutrients.
What are some examples of healthy drinks to replace alcohol?
- Fresh strawberries blended with coconut water
- Herb-infused fresh filtered water
- Kombucha or kefir
- Filtered water with fresh mint and lemon
- Freshly-pressed vegetable or fruit juices
These alternatives can provide health benefits without the negative effects of alcohol.
What is an example of a nutritious breakfast option?
- Overnight soaked oats in coconut milk with berries
- Poached egg with smashed avocado on toast
- Whole grain sourdough toast with nut butter and banana
These options emphasize balance and nutrition.
What are the components of a balanced meal according to the text?
- Non-starchy vegetables
- Protein
- Fat source (or high-fiber grain)
This combination helps create a nutritious meal.
What cooking method minimizes nutrient loss while cooking vegetables?
Steaming
Compared to boiling, steaming preserves more nutrients and the flavor of vegetables.
What are advanced glycation end products (AGEs) and their health implications?
Inflammatory compounds linked to diabetes, Alzheimer’s, atherosclerosis, and kidney disease
They are produced by high heat cooking methods.
What is the recommended practice for cooking oils?
Minimize cooking with oils and use cold-pressed oils
Oils should be stored properly to prevent rancidity and oxidation.
What is the purpose of soaking nuts, seeds, grains, and legumes?
Reduces phytates that bind to minerals and slow absorption
Soaking overnight can improve mineral bioavailability and digestibility.
What benefits do short-chain fatty acids (SCFAs) provide?
- Assist with vitamin production
- Feed intestinal mucosal cells
- Support the immune system
SCFAs are produced by the fermentation of dietary fibers in the gut.
Fill in the blank: A healthy, well-functioning GIT includes trillions of beneficial bacteria which form the _______.
microbiome
The microbiome plays a crucial role in overall health.
What are SCFA’s?
Short-chain fatty acids
SCFAs are produced through fermentation and have various health benefits.
What role does the microbiome play in health?
It assists with vitamin production, ferments dietary fibers to produce SCFAs, supports the immune system, and regulates mood.
Name three examples of fermented foods.
- Kimchi
- Sauerkraut
- Kombucha
What is the basic process for fermenting vegetables?
Chop vegetables and place in a brine of salt and water, keeping them submerged.
What type of container is recommended for fermenting vegetables?
A large glass or ceramic jar.
How long does fermentation typically take?
Fermentation time varies but generally 7 to 14 days.
What are some benefits of regular exercise?
- Improves blood circulation
- Supports lymphatic drainage
- Supports bone density
- Aids waste elimination
True or False: It is never too late to start building strength and physical fitness.
True
What are common causes of stress?
- Poor nutrition
- Stimulants
- Lack of sleep
- Disorganization
- Unrealistic goals
- Major life changes
What is a simple recipe to help clients manage stress?
- Write down problems
- Identify solutions
- Tackle medium and large problems incrementally.
What dietary components should be avoided to manage stress?
- Refined sugars
- Alcohol
- Caffeine
What is the recommended amount of sleep for optimal health?
About eight hours of sleep per night.
What hormone is known as the ‘sleep hormone’?
Melatonin
Fill in the blank: A lack of sleep can lead to _______.
drowsiness, irritability, and cravings for unhealthy foods.
Name two tips to optimize sleep quality.
- Sleep in a dark and cool room
- Finish eating two hours before sleeping
What is the glycaemic index (GI)?
A measure of how quickly foods raise blood glucose levels.
Why might high dairy consumption be linked to osteoporosis risk?
Despite being rich in calcium, high dairy intake may lead to health issues affecting bone density.
Name three alternative sources of calcium that do not include dairy.
- Leafy greens
- Almonds
- Tofu
Why are artificial sweeteners not a good alternative to sugar?
They may lead to negative health effects and cravings for sugar.
What are the benefits of eating probiotic foods?
- Support digestive health
- Enhance immune function
- Improve mood
SQ: Name THREE foods that should be included in a naturopathic diet
SQ: What is the acronym used for beneficial oily fish that can be included in the diet, and what fish does each letter stand for?
SQ: What are the approximate plate portions recommended for the macronutrients — complex carbohydrates, healthy fats, protein?
SQ: What does the glycaemic index (GI) refer to?
SQ: Dairy is rich in calcium yet high consumption is linked to osteoporosis risk. Why is this?
SQ: Name THREE alternative foods to dairy that are rich in calcium.
SQ: Why are artificial sweeteners not a good alternative to sugar?
SQ: What are the benefits of eating probiotic foods?
