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
