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Nuffield > Nutrition > Flashcards

Nutrition Flashcards

1
Q

Components of Mediterranean diet

A

1- minimally processed and seasonally fresh foods

2- Fresh fruit as a dessert

3- Olive oil as dietary fat

4- diary fish and poultry in small to moderate quantities

5- less than 5 eggs

6- red meat in low frequency

7- wine in moderation (1-2 vs glasses per day for men and 1 for women

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2
Q

Med diet on cv health

A

Reduced incidence of strokes, MI and vascular death

Reduction in endothelial damage

Inverse association with lipid BP inflammation

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3
Q

Shai study for the Mediterranean diet on blood levels

A 
decreased fasting blood glucose in diabetics
Lipid Markers(HDL ratios/increased triglycerides)
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4
Q

What is a whole grain?

A

Contains the whole grain (Bran, Endosperm and Germ)

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5
Q

Role of fibre

A

Soluble - Binds to and excretes fat

Insoluble - Speeds up transit times

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6
Q

Sources of soluble Fibre

A

Pulses
Oats, Barley and Rye
Bananas pears apples and berries
Broccoli, sweet potatoes and root veg

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7
Q

Sources of insoluble Fibre

A

Whole grains
nuts and Seeds, flaxseed
Avocados and green leafy veg
wheat and corn bran

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8
Q

Fibre and health

A
  1. Liver uses cholesterol to make bile
  2. The gallbladder stores bile
  3. In the intestine, bile aids digestion and binds to fibre
  4. Fibre and Bile excreted in faeces
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9
Q

Anti-Oxidant function

A

They donate electrons to the FR

Glutathione, Vitamin E, Vitamin C may protect against free oxygen radicals and lipid peroxidation

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10
Q

Lycopene

A

Works against cancers of the prostate, lung and stomach.

Found in Tomatoes, Pink Grapefruit, Watermelon & Guava

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11
Q

Cruciferous Veg on Cancer

A

Broccoli, cauliflower, cabbage, brussel sprouts -
Vit C,E & K
Lung and breast cancer

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12
Q

Monounsaturated fatty acids

A

Omega 9
Oleic Acid
Olive Oil

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13
Q

Polyunsaturated Fatty Acids

A

Omega 3

Omega 6

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14
Q

Omega 3

A

EPA , DHA, alpha linoleic acid

Oily Fish and Flax

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15
Q

Omega 6

A

Linoleic Acid - Nuts Oils (expect Flax)

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16
Q

Role of Omega 3 PUFAs

A
  • Reduced inflammation
  • AntiHypertensive
  • Hypotriglyceridemic
  • Increased Insulin Sensitivity
17
Q

Best sources of EPA and DHA Omega 3 PUFA’s

A 
Salmon
Mackerel
Herring
Sardines
Fresh Tuna
18
Q

EPA Benefits

A

Precursor –> Can make prostagladdins

  • Lowers tendency to blood clotting
  • Lowers inflammation
19
Q

DHA Benefits

A

Essential for both visual and Brain function

- 50% of all brain fatty acids is DHA

20
Q

Olive oil is what type of fat and why have it?

A

Monounsaturated Fatty Acid - Oleic acid and is high in anti oxidants

Reduced inflammation
Protect LDL particles from oxidative damage and maintain endothelial function

21
Q

Omega 6:3 ratio in western diet vs ideal

A

16:1 vs 4:1

22
Q

Alcohol Guidelines

A

Less than 14 units per week
spread throughout the week
at least 2 alcohol free days

23
Q

Units in different drinks

A

1 bottle of beer = 1.6
1 pint beer = 2.3
1 25ml spirit = 1
1 medium glass of wine (175ml) = 2.3

24
Q

Causes of anaemia

A
  • iron deficiency
  • Vitamin b12/ Folic Acid Deficiency
  • sickle cell anaemia
25
Q

How to test for Anaemia

A

RBC, MCHC, MCV

26
Q

What can we do about anaemia?

A 
Ensure hydration
Use Nutritional Strategies:
- Iron, Vit b12 and Folic Acid
- ensure Vitamin c for Iron absorption
- Reduce Alcohol 
- Tea, Coffee may reduce iron absorption
27
Q

Liver health Markers

A 
ALT 
AST
ALP
GGT
Bilirubin
28
Q

Modifications for Liver health

A
  • Ensure Hydration
  • Reduce Alcohol
  • Minimise Sugar
  • Increase intake of anti-oxidants
  • Increase Activity
  • Weight management
29
Q

Alcohol Disease Risks

A
  • Oesophageal Cancer
  • Breast Cancer
  • Liver Cancer
  • Bowel Cancer
30
Q

Mechanisms for Alcohols negative affects

A
  • increased levels of acetaldehyde = damage to DNA

- Cirrhosis of liver linked to liver cancer

31
Q

Gout Causes

A
  • uric Acid crystals
32
Q

Gout Risk factors

A

Foods high in Purines:

  • Alcohol
  • Meat, especially organ
  • Anchovies
  • Mushrooms

Other Factors:

  • Obesity
  • Low PA
  • Fructose
  • Low water intake

Nuffield (18 decks)

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