Nutrient Dense Diet (weeks 1 & 2) Flashcards
Nutrient Dense definition
to be considered nutrient dense, a food must have a high vitamin and mineral content relative to its caloric value. the less calories and the more vitamins and minerals, the better it will be rated.
Whole Food definition
a whole food is an unprocessed food with nothing added or taken away
Benefits of eating seasonally
-encourages diverse diet
-seasonal foods are fresher
-eating habits align with natural cycles
-introduces intentional changes in diet
Responsibly Raised/Grown
-environment, animal, and human welfare
Adding Before Subtracting
-add nutrients first
-avoid food judgment
-consideration for individual need
Satiety
protein, fiber, and fat play a vital role in satiety through different mechanisms
soluble fibers and fat slow down gastric emptying, helping prolong feeling full
fat in the digestive tract signals cholecystokinin
fat provides slow burning fuel preventing fluctuations in blood sugar levels and cravings
protein adds bulk and increases satiety through complex amino acid digestion
Nutrient Sufficiency
essential nutrients - meaning what we cannot make in our body:
-9 essential amino acids
-2 essential fatty acids
-13 essential minerals
-13 essential vitamins
-water
these feed the body at chemical and cellular levels
Terminology and Labels
Regulated:
-defined by laws
-must meet specific legal criteria
-“organic”
Unregulated:
-commonly used byt not legally defined
-misleading or ambiguous
-“natural”, “free range”
Certified Terms (third party certification)
-requires adherence to specific standards
-subject to auditing and inspection
-“fair trade”, “non gmo project verified”
Organic
Certified Organic:
-must adhere to NOP standards (National organic program)
-no synthetic fertilizers, fungicides, pesticides, herbicides, insecticides, food additives
-no GMOs
-fields must be free from synthetic inputs for at least three years
-subject to certification and regular inspection
Organically Grown:
-follow NOP standards but without formal certification
-applicable to producers making less than $5k annually
Bioengineered, GMO, non-GMO
GMO:
-involves splicing genes of different organisms to achieve desired traits
-common in crops like soybeans, field corn, cotton seed, canola, papaya
-traits may include herbicide resistance, prolonged shelf life, frost resistant
-not permitted in organic agriculture
-labelling is not federally required, so GMO ingredients may not be disclosed
Non-GMO:
-foods produced without genetic modification
-many commodity crops are GMO and used in processed foods
-non gmo verified products undergo a thorough audit of supply chains for certification
Cage Free / Free Range
Cage Free:
-refers to hens not housed in battery cages
-not a regulated term but subject to FSIS guidelines
-producers must describe their use of the term on packaging or their website
-hens are confined to large barns, never see the outdoors, and rely on supplementary feed
Free-Range:
-regulated by the USDA only in poultry production
-birds must have access to the outdoors but the time period is undetermined
-free range chickens rarely go outside despite technical access
-not regulated in beef or pork production
Grass Fed and Grass Finished
Grass Fed:
-refers to animals raised outdoors, free roaming on pasture or rangeland
-diet exclusively comprised of grass
-not explicitly defined or regulated by USDA
-subject to FSIS guidelines, requiring explanation of the term on packaging or website
Grass finished:
-similar to grass fed, indicating exclusive grass diet throughout animals life
-also no explicitly defined or regulated by USDA
American Grassfed Certification:
-third party certification
-ensures animals were raised exclusively on foraged grass
-no confinement, growth hormones, or antibiotics
Humanely Raised
Humanely Raised
-skilled and compassionate care
-access to nutritious food, clean water, appropriate environmental design, responsible management
-not defined by USDA but requires clear explanation on packaging or website
Certified Humane
-certification process with defined standards of care varying by animal type
-requires adherence and annual inspections
-reflects high level of commitment to humane treatment
Pastured and Pasture Raised
Pastured:
-typically refers to animals that have been raised on pasture
-commonly associated with cattle, which are referred to as grass fed
Pasture Raised:
-refers to poultry and pigs which are omnivores
-these animals are raised outdoors with room to forage for various foods
-supplementary feed may be provided
neither are regulated but labeling should provide context
Limited Access to local foods
food security means having access to enough food for an active healthy life
nutrition security means consistent access, availability, and affordability of foods and beverages that promote well being,, prevent disease, and treat disease
statistics:
-54 million american are food insecure
-23.5 million americans live in food deserts
challenges:
-difficulty in buying fresh quality food in urban and rural regions
-retailers often stock inexpensive calorie rich but nutrient poor food choices
-limited options for personal or public tranist
-limited economic accessability
Budget Considerations
choosing affordable meat options:
-opt for inexpensive cuts like ground meats, chuck roasts, and pork shoulder
-buy whole chicken
-frozen seafood, nutrient dense organ meat, marrow bones
selecting affordable produce and grains:
-in-season produce
-cabbage, onions, carrots
-pulses or whole grains
utilizing sales and coupons:
-monitor sales, cut coupons, use digital coupons, shopping apps
quality vs quantity:
-focus on quality within clients budget
-non-organic plants still contain vitamins and minerals
Phytates
phytates are the stored form of phosphorous, a vital nutrient, but also a potential inhibitor
whole grains, legumes, nuts, seeds
Challenges:
-humans lack the enzyme (phytase) to digest phytates
-can bind to minerals like iron, zinc, magnesium, and calcium preventing full absorption
-relevant for those with mineral deficiencies or on plant based diets
Positives:
-act as antioxidants in some cases
-not entirely negative, balance needed
Intentional preparation methods:
-techniques to break down phytic acid releasing phosphorous
-makes minerals absorbable, reducing inhibitory effect
Oxalates
Oxalates, or oxalic acid, are found in many foods like almonds, spinach, rhubarb, potatoes, buckwheat, and beets
Effects:
-bind to minerals, especially calcium, preventing absorption in the small intestine
-can affect the bioavailability of calcium in certain foods like spinach
Considerations:
-avoid combining high oxalate foods with calcium rich foods if concerned about calcium intake
-special attention needed for those with history of kidney stones as most are made from calcium oxalate
Lectins
Lectins are protein structures that bind to carbohydrates found commonly in uncooked legumes and whole grains
Effects:
-inhibit absorption of minerals like iron, zinc, and calcium
-affect intestinal flora of microbiome
-bind to epithelial cells within digestive tract, disrupting nutrient absorption
Glucosinolates
Glucosinolates are sulfur containing compounds found in brassica family plants such as broccoli, cabbage, brussels sprouts, kale, bok choy
Effects:
-can inhibit uptake of iodine
-may be problematic for those with thyroid concerns
cooking, steaming, fermenting can help
Tannins and Others
other compounds include saponins, trypsin inhibitors, isoflavones, solanines, chaconines, salicytates, phytoestrogens
Tannins:
-inhibit iron absorption
-found in black tea, coffee, chocolate, wine
-have anti inflammatory, antioxidant, and anti bacterial properties
-eat iron rich foods away from tannin rich foods
Other compounds:
-many other nutrient inhibitors exist
-neither inherently good or bad
-come in complexes with other micro and macro nutrients
Soaking
Soaking is a method where plants are submerged in water to enhance their nutrient profile
Benefits:
-reduces levels of lectins, oxalates, goitrogens, tannins, and phytic acid
-further reduction when followed by cooking
Enzyme activation:
-decreases phytic acid by activating phytase
-reduces tannin levels by activating polyphenol oxidase
Water solubility:
-any nutrient inhibitors dissolve in water
-discard soaking water to remove inhibitors, but some nutrients might be lost
Acidic medium:
-soaking in lemon juice or apply cider vinegar can further reduce phytate levels
-increased phytase activity at lower pH
Sprouting
sprouting or germinating is an advanced form of soaking, involving repetitive soaking and draining over days
Process:
-requires scheduling and attention
-can buy sprouted versions if home sprouting is challenging
Digestive benefits:
-produces enzymes to assist digestion
-reduces nutrient inhibitors like phytates
increased protein and fiber absorption:
-enhances levels of B12, folate, iron, zinc, magnesium, vitamins A E C
-increases protein and fiber absorption
-increases phytase activity
increased nutrient value
Fermenting
Fermenting transforms nutrient inhibitors into nutrient dense digestible foods
Benefits:
-reduced phytate, lectin, oxalate, and tannin content
-increased micro and macro nutrients
-creates probiotics in foods like yogurt, tempeh, miso, kimchi, sauerkraut
Exceptions:
-may increase goitrogens in cruciferous veggies
-sourdough loses probiotics in cooking but can act asa prebiotic
Fermented meats:
-extends shelf life, makes it more nutritious, and a little easier to digest
Caution:
-high histamine foods sensitive may require caution
-overconsumption can lead to digestive issues
Curing
Curing can extend the shelf life of food by reducing water content, making it less hospitable to bacteria
Meat & Fish Curing:
-dry curing: uses a salt rub to remove moisture
-wet curing: involves brining with a saltwater mixture
-nitrites and nitrates: modern salts used in curing. concerns over cancer risk, natural alternatives like celery nitrates but effectiveness is unclear
Fruits & Veggie Curing:
-drying process: slow drying at low temps. specific environment considering temp, light, humidity
-Sun drying: natural method for drying. enhances flavor and nutritional content but must be done carefully to prevent spoiling
Cooked
Advanced Glycation End Products (AGEs): created by high heat
Smoke Point of Fats: temperature at which fat gives off smoke; butter at 302 degrees, ghee at 485 degrees
avoid high heat cooking with vegetable oils rich in polyunsaturated fats (PUFAs)
-use ghee for its higher saturated fat content
Raw
Pros:
-no prep or cooking needed
-spares certain nutrients and enzymes from destruction
-more hydrating
-less calories
Cons:
-potential exposure to salmonella, parasites, bacteria
-fewer options
-some nutrients require cooking to increase value
-difficult to eat with others
-certain raw fibers and meats can be hard to digest
-challenging to get enough protein
Red Meat
Diet-Heart Hypothesis was from 1950’s. recent studies show little to no risk.
dietary cholesterol does not impact heart disease risk
Arachidonic Acid:
-concenr due to inflammatory nature
-levels are twice as high in grain fed animals vs grass fed.
-inflammation is complex and driven by many factors
-arachidonic acid has essential roles in the body beyond inflammation
Nutritional Profile of Red Meat
-protein and essential amino acids
-B12, B6, B5, B3, B2
-zinc, selenium, iron, phosphorous
White meat vs Red Meat
white meat (chicken, turkey, rabbit) contains less myoglobin, the iron containing protein
pork is classified as a red meat
dark meat in white meat animals is richer in nutrients like iron, zinc, and B vitamins
skin has oleic acid which is good for you
Fish / Seafood
benefits:
-protein
-omega 3
-vitamins
-minerals
concerns:
-mercury content
-microplastics
-sustainability
sustainable seafood:
-wild caught
-not over fished
-environmentally friendly methods
Dairy
some people suffer from lactose intolerance
sensitivity to casein, a protein in dairy, can also cause problems
nutrient content: source of calcium, vitamin D, selenium, phosphorous, B vitamins, protein, and healthy fats
listen to ur body
Cheese / Butter / ghee
cheese:
-can be high in saturated fat and salt
-excellent source of energy due to slow burning fat content, and adds protein to a meal
-good source of calcium, vitamin k2, omega 3, CLA
Butter:
-rich in butyrate and vitamin k2 when grass fed
-delicious and nutrient dense
Ghee:
-clarified butter without lactose or casein
-higher smoke point for high heat cooking
Raw vs Pastuerized
Pro pasteurization in the US to keep food safe
pasteurization process makes food safer but reduces lifespan, nutrients, probiotics, and inactivate enzymes
raw milk:
-laws vary by state
-higher risk of contamination that can cause illness but has natural enzymes and nutrients
alternatives:
-nut and grain milks, alternate animal milk, vegan cheese
Eggs
nutrient powerhouse
-complete protein source
-fats: omega 3, 6, 9 and saturated fat
-vitamins: A, D, E, K, and all 8 B vitamins
-minerals: calcium, copper, iodine, iron, magnesium, manganese, phosphorous, potassium, selenium, sodium, zinc
-omega 3: 3-5 pastured eggs can meet minimum requirements for omega 3
Plant foods
vitamins, minerals, phytonutrients, fiber
hydration
healthy fats
colorful diversity
Nuts & Seeds
fats, fat soluble vitamins, minerals, fiber, protein
walnuts: omega 3, manganese, copper
brazil nuts: omega 6, omega 9, magnesium, copper, zinc, phosphorous, manganese, vitamin B1, vitamin E, selenium
seeds: omega 3, vitamins, minerals
Legumes
-plant based protein
-fiber
-B vitamins
-non-heme iron
-copper
-magnesium
-manganese
peanuts can have mold contamination
soy can be hard to digest, mostly GMO, and can interact with estrogen levels.
bean curd, fermented, miso, natto are better forms of soy
Fruits & Veggies
vitamins, minerals, phytonutrients, water, fiber
only 1 in 10 americans eats enough
can replace unhealthy, dehydrating, sodium and sugar laden foods
considerations:
-fructose content
-glycemic response
-perishability
-availability
Grains
-wheat, oats, rice, corn
gluten: some health concerns, celiac and gluten sensitive
-not everyone needs to avoid gluten
-not everyone has access to alternatives
-sprouted or sourdough is more tolerable
Organ Meats
1 oz of beef liver provides 300% daily value of vitamin A
-abundant B12
-excellent source of B6, B5, B3, B2, iron, copper, phosphorous
variety of organ meats: liver, heart, kidneys, tongue, brains, tripe, sweetbread
Meat stock and bone broth
meat stocks: simmered for a shorter time, fewer amino acids, easier to digest, less glutamate and histamine
bone brothers: simmered longer, more complete protein with more amino acids, higher in glutamate and histamine, more collagen
Benefits:
-collagen and glycine
-waste reduction and versatility
choice between meat stock and bone brother may depend on individual gut health and nutritional needs
Fermented foods
preservation method that reduces nutrient inhibitor content
makes foods more digestible and can be a source of probiotics
fermented food examples:
-yogurt
-sauerkraut
-kimchi
-kombucha
aid digestion, regulate immune system, reduce inflammation, improved gut health
the philosophy of the nourished kitchen follows 5 basic tenets:
Sustainable
Balanced
Unprocessed
Traditionally Prepared
Involved
Plans based on macronutrients
quality over quantity
carbohydrates comparison
fats comparison
protein considerations
outline of the dietary puzzle
Plans based on micronutrients
balanced micronutrient profile
avoiding perfectionism
nutrient dense and diverse diet
avoiding nutrient depleting foods
use of nutrient tracking apps
considerations of multivitamins
Plans based on calories
calorie based meal planning
issues with low calorie diets
a calorie is a calorie?
metabolic needs vary
efficiency in metabolism
How to work with the numbers
considerations for meal planning:
-enjoyable foods
-budget friendly
-practical recipes
-macronutrient balance
-nutrient density and diversity
-caloric sufficiency
-convenience
Step 1 - Gathering Information
understand clients needs
-food preferences: what do they like and dislike?
-budget: what can they afford?
-cooking skills: what are their abilities in the ktichen?
-timing needs: how much time can they dedicate to a meal?
utilize existing resources (spices, pantry items)
consider stress factor. share positive impact and challenges of change
Step 2 - Calculating
Example of Macro calculation:
-target macros: 40g fat, 120g protein, 200g carb = 1640 calories
-macro breakdown: 40% carbs, 30% protein, 30% fat
1800 calorie diet example:
180g carb, 135g protein, 60g fat
Calculating calories with mifflin-st jeaor equation
Men: RMR = (10 x BW) + (6.25 x Ht) - (5 x age) + 5
Women: RMR = (10 x BW) + (6.25 x Ht) - (5 x age) - 161
RMR = resting metabolic rate
BW = body weight in kilograms
Ht = height in centimeters
Common meal planning issues
-Food sensitivities and allergies.
-Beliefs around foods that limit what can be consumed (veganism for example).
-Difficult schedules (think 12-hour shifts with no real breaks).
-Low budgets and/or poor access to whole foods.
-No cooking skills.
-They’re convinced they need to do some type of time restricted feeding.
-Are currently eating a macro-skewed diet, like keto.
-No appetite.
-Complicating factors from any of a variety of diagnoses out there.
-Known nutrient deficiencies.
