Module 1 - Basics Of Nutrition Flashcards
What is nutrition?
- 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
6 nutrients
- water
- protein
- carbs
- fats
- vitamins
- minerals
roles of water (know 5)
- 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
roles of protein
- 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.
roles of fats (know 4)
- 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
water
- body comp
- where it’s found
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.protein
- body comp
- what it forms
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.
fats
- body comp
- sources of fat
- why it’s good
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.
carbohydrates
- body comp
- chemical make up
- sources of carbs
2% body comp
- Chemically, carbohydrates contain carbon (carbo) and
water (hydrate).
- Grains, breads, legumes, fruits, vegetables, and
sweeteners are common sources of carbohydrates.
roles of carbohydrates
- 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
classification of carbs
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 Ricevitamins
- body comp
- how to obtain them
- how to produce best results w/vitamins
> 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…)
roles of vitamins
- 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.
minerals
- body comp
- where to obtain
- # of essentials/ # of known vitamins
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.
roles of minerals
- 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
evolution of modern diet
- 40,000 years ago we were hunter-gatherers, foraging for our food
- 12,000 years ago agricultural revolution - storing crops for the seasons
- 1600s refined sugar was introduced - more cavities prevalent in mouths
- 1800s industrial revolution
- 1900s processed food was born - big label food giants such as Kelloggs
- 1939 WW2 - hydrogenated oils and preservatives
Dr. Price’s contribution to nutritional research
- 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.
Dr. Pottenger’s contribution nutritional research
- 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.
recommended amts of macronutrients w/ examples
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%)
