Module 1 - Basics Of Nutrition

Question 1

What is nutrition?

Answer 1

• science
• Focused on the interactions between living
  organisms and their food
• Includes the study of the biological
  processes used in consuming food and our
  body’s ability to use the nutrients contained
  in food

Question 2

6 nutrients

Answer 2

• water
• protein
• carbs
• fats
• vitamins
• minerals

Question 3

roles of water (know 5)

Answer 3

- Improves oxygen delivery
to cells
- Transports nutrients
- Enables cellular hydration
- Moistens oxygen for easier
breathing
- Cushions bones and joints
- Absorbs shocks to joints
and organs
- Regulates body
temperature
- Removes wastes
- Flushes toxins
- Prevents tissues from
sticking
- Lubricates joints
- Improves cell-to-cell
communications
- Maintains normal
electrical properties of
cells
- Empowers the body’s
natural healing process

Question 4

roles of protein

Answer 4

• ENZYMES: Protein molecules that are the
  managers and catalysts for all biochemical
  processes
• ANTIBODIES: Proteins that help fight
  infection
• HEMOGLOBIN: Specialized proteins in the
  form of red blood cells that carry oxygen
• HORMONES: Proteins that regulate our
  metabolism and almost every function in the
  body.

Question 5

roles of fats (know 4)

Answer 5

• Provide a source of energy
• Are building blocks for cell membranes and
  hormones
• Are required for the absorption of the fat-soluble
  vitamins: A, D, E, K
• Are required for the adequate use of proteins
• Serve as a protective lining for the organs of the
  body
• Play a role in slowing the absorption of food for
  proper energy regulation
• Make food taste good

Question 6

water

• body comp
• where it’s found

Answer 6

60% body comp
- Water is the most important
nutrient in the body.
        – You can go ~8 weeks without
food, but only days without
water.
- Water is found in all tissues
of the body.
        – Most of the volume of cells
and body fluids is water.

Question 7

protein

• body comp
• what it forms

Answer 7

18% body comp

• Proteins are the building blocks of the body.
• Our body uses and assembles ~ 50,000 different proteins to form organs, nerves, muscles, and flesh.

Question 8

fats

• body comp
• sources of fat
• why it’s good

Answer 8

15% body comp
- Animal and vegetable sources of fat provide a
concentrated source of energy in our diet.
- Contrary to popular belief, a fairly high percentage of good fats are required for optimum health.

Question 9

carbohydrates

• body comp
• chemical make up
• sources of carbs

Answer 9

2% body comp
- Chemically, carbohydrates contain carbon (carbo) and
water (hydrate).
- Grains, breads, legumes, fruits, vegetables, and
sweeteners are common sources of carbohydrates.

Question 10

roles of carbohydrates

Answer 10

• Provide fuel for the brain
• Provide a quick source of energy for our muscles
• Help regulate protein and fat metabolism
• Provide a source of fiber, which helps with regular elimination of waste materials
• Along with proteins and fats, carbohydrates:
  – Help fight infections
  – Promote growth of body tissues such as bones and
  skin
  – Lubricate the joints

Question 11

classification of carbs

Answer 11

simple
 - refined
    • White sugar
    • Fruit juice
    • Corn syrup
-unrefined
    • Fruit
    • Raw honey
    •Maple syrup
    • Freshly squeezed juices
complex
-refined
    • Bread
    • White rice
    • Pasta
    • Chips
-unrefined
    • Vegetables
    • Legumes
    • Whole grain 
      (properly prepared)
    • Dried Beans
    • Brown Rice

Question 12

vitamins

• body comp
• how to obtain them
• how to produce best results w/vitamins

Answer 12

> 1 % body comp
- Most vitamins cannot be manufactured by our body, so
we can only get them by eating the plants and animals
that make them.
- Most vitamins produce the best results when present
with natural cofactors (trace minerals, enzymes, other
vitamins, etc…)

Question 13

roles of vitamins

Answer 13

• Function primarily as coenzymes, or helpers, in metabolism.
• Essential for growth, vitality, and health. Helpful in digestion, elimination, and resistance to disease.
• Depletion can lead to a variety of specific nutritional disorders and general health problems.

Question 14

minerals

• body comp
• where to obtain
• # of essentials/ # of known vitamins

Answer 14

4% body comp
- Minerals are provided solely from food sources. They are not produced by the body.
- Minerals are what remain as ash when plant or animal
tissues are burned.
- They come from the earth and will eventually return to the earth.
- Out of the 103 known minerals, at least 18 are necessary for good health.

Question 15

roles of minerals

Answer 15

• Act as cofactors for enzyme reactions
• Maintain pH balance in the body
• Maintain osmotic pressure
• Facilitate the transfer of nutrients across cell membranes
• Maintain proper nerve conduction
• Contract and relax muscles
• Regulate tissue growth
• Provide structural and functional support

Question 16

evolution of modern diet

Answer 16

1. 40,000 years ago we were hunter-gatherers, foraging for our food
2. 12,000 years ago agricultural revolution - storing crops for the seasons
3. 1600s refined sugar was introduced - more cavities prevalent in mouths
4. 1800s industrial revolution
5. 1900s processed food was born - big label food giants such as Kelloggs
6. 1939 WW2 - hydrogenated oils and preservatives

Question 17

Dr. Price’s contribution to nutritional research

Answer 17

• traveled the world w/wife to research other cultures diets
• There is a great variety of diets that are healthy.
• There are certain dietary laws that are inflexible
  and unchangeable
• Must get the fat soluble factors from animal sources
• In order to be healthy, foods must be properly prepared
  and in their whole forms

Findings
Though diets varied, there were many commonalities:
1. Contained no refined or denatured foods.
2. Used some type of animal products, with some
raw.
3. Diets were four times as high in calcium and other
minerals, and encompassed 10 times the amount
of fat-soluble vitamins as the modern diet.
4. Included foods with high enzyme content.
5. Seeds, grains, and nuts were soaked,
sprouted, fermented, or naturally leavened.
6. Fat content varied from 30 – 80% of total
calories (only four percent from
polyunsaturated fatty acids).
7. Contained nearly equal amounts of omega-6
and omega-3 fatty acids.
8. Contained some salt.
9. Made use of bones, usually as broth.

Question 18

Dr. Pottenger’s contribution nutritional research

Answer 18

• The profound lessons of Pottenger’s Study was not in the first-generation cats, but in the next two generations.
• The de-generation of those cats is a mirror image of
  our current social and health situation:
  – Structural deformity
  – Social stress
  – Allergies
  – Reproductive problems
• Dr. Pottenger reversed the diets of the first and second
  processed milk cats.
  – It took four generations for the cats to return to normal.

Question 19

recommended amts of macronutrients w/ examples

Answer 19

30% fats

• Raw, soaked nuts and seeds
• Raw, cold-pressed oils from nuts and seeds (flax, sesame, etc…)
• Cold-pressed, extra virgin olive oil
• Saturated fats from healthy sources

30% proteins
- Grass-fed beef
- Wild Meats
- Organic, free-range poultry
- Whole, raw, or cultured dairy
products
- Organic lamb
- Organic, free-range eggs
- Low-toxicity seafood

40% carbs

• Dark, leafy greens
• Whole fruits (not juice)
• Occasional whole grains, brown rice, potatoes (not exceeding 15%)