Popular dietary models Flashcards
What do we mean by ‘traditional diet’?
Eating patterns that relate to cultures or geographic regions which are centered around unprocessed, fresh, locally derived foods.
what are the main characteristics of the mediterranean diet?
An abundance of plant foods, olive oil, low consumption of red meat and moderate consumption of wine.
why is the Mediterranean diet optimal in comparison to the northern European diet?
It has lower incidence of heart disease, cancer and diabetes and slightly higher longevity.
List 3 negative impacts of the industrialistation of food.
pesticide toxicity
water pollution
antibiotic resistance
What does todays diet consist of due to the industrialisation of food.
High intakes of red meat, pre-packaged food, refined grains, high sugar, coffee, chocolate and alcohol.
what are the 3 categories of the blood type diet?
highly beneficial
neutral
ones to avoid
what is the blood type diet?
your blood type determines your diet, supplements and personality because it is the key to your body’s entire immune system.
what are the recommended foods for blood type ‘o’ ?
meat, poultry, seafood, certain fruits and veg. high protein, low carb.
avoid wheat and dairy.
which foods should blood type ‘a’ avoid?
meat, dairy and wheat.
what foods should blood type B avoid?
chicken, pork and wheat.
which blood type is regarded the ‘friendliest’ of all the blood groups?
AB
what disruptions can lectins cause in the body ?
agglutination of blood, liver cirrhosis and kidney failure.
what are lectins?
lectins are carbohydrate-binding proteins naturally occurring in plants.
what foods have the highest amount of lectins?
raw legumes and grains
How might you reduce the content of lectins?
soaking, cooking with wet high heat methods or sprouting.
what is the macronutrient ratio in the ketogenic diet?
75% fat
20% protein
5% carbs
How is fat converted in a ketogenic diet?
Fat is converted to ketones in the liver and ketones are transported to body tissues, to enter the mitochondria for generation of ATP.
what conditions may benifit from the ketogenic diet?
epilepsy
cancer
cardiovascular disease
neurological disease
How does the keto diet benificial for someone with epilepsy?
Ketone bodies exert anticonvulsant effects and decrease neural excitability.
What disadvantages are there in the ketogenic diet?
key vitamin and mineral deficiency
dyslipidaemia and elevated cholesterol
long term viability and limitations
what does the atkins diet consist of?
low carbohydrate, high protein and fat
what foods are included in the paleo diet?
fruit, veg, nuts, seeds, meat, fish and plant oils.
what are the disadvantages of a paleo diet?
protein intake, especially high animal protein.
what does SCD stand for?
specific carbohydrate diet
what does GAPS stand for?
Gut and psychology syndrome diet.
what are SCD and GAPS designed to support?
Improving the health and integrity of the digestive tract.
promoting a symbiotic relationship with the internal bacteria.
what are the three key stages of SCD and GAPS?
introduction phase
maintenance phase
reintroduction phase
what are the disadvantages of SCD and GAPS ?
extremely restrictive and the diets are based heavily on animal foods.
What does FODMAP stand for ?
fermentable oligosaccharides, disaccharides, monosaccharides and polyois.
why might a low FODMAP diet be reccomended ?
it was mostly designed to help combat IBS and is used as a therapy for other bowel disorders.
Name 3 blue zone countries.
costa rica
japan
sardinia
what are the macro nutrient intakes in the blue zone diet?
65% complex carbs
15% protein
20% fats
list 4 important dietary aspects that contribute to longevity.
A diet low in saturated fat
high nutrient dense foods
high in fibre
high in plant protein
what are the principles of the macrobiotic diet?
It combines tenets of zen buddhism with a western style vegetarian diet, foods are combined according to yin and yang.
what does a macrobiotic regimen involve?
well chewed, whole cereal, grains, especially brown rice. vegetables beans and legumes miso soup fish, seeds, nuts
list 3 benifits of the macrobiotic diet
Improves glycemic control
slows glucose absorption
supports intestinal flora
what defines a vegetarian diet?
plant based, but includes small amounts of egg and dairy
what defines a vegan diet?
a vegetarian diet that excludes all animal derived ingredients, including eggs, dairy, honey and bee pollen.
name 3 health benifits of a vegetarian or vegan diet?
Improves glycemic control- plant foods are high in fibre
improves longevity
reduced risk of heart disease
what nutrients might a vegetarian be low in.
B12 - could be included more by using chlorella, yeast, sea veg, lions main.
Iron - dark green leafy veg, lentils, pumpkin seeds
what is the raw food diet?
a diet based solely on raw, unprocessed foods, veg, fruit, nuts and seeds, sprouts, grains and beans.
what are the disadvantages of a raw food diet?
They are cold and would not suit everyone. would not be suitable for those with impaired digestion or lowered vitality.
what is the CNM Naturopatic diet?
A diet that focuses on local, seasonal, whole, fresh and organic foods.
Define fasting?
abstinence from food for a specific time period.
List 3 types of fasting.
Juice fasting
intermittent fasting
water fasting
Give 4 benifits of fasting.
enhance cognition and mood help weight loss improve blood lipid profile reduce inflammation promote healthy aging
when is fasting not recommended?
pregnancy, breast feeding, adrenal exhaustion or eating disorders.
How would someone reintroduce foods after fasting?
for 3 day after, eat easy to digest foods in small quantities, eat slowly, chew thouraghly and return to normal eating after 3 days.
what are the signs of a healing crisis?
nausea, muscle and joint pain, mucus, furred tongue, slow bowel movements, body odour, strong emotions, headache, rashes.
How would you advise someone to keep their elimination functioning properly during a fast?
have adequate fluid intake to support the removal of waste, including herbal teas.
enemas can be particularly effective in immediately evactuating the bowels and aiding removal of detoxified products.
what are the benifits of juice fasting?
Alkalises the body
high in nutrient density and easily absorbed
rich in antioxidants and anti-inflamatory nutrients
supports healing and regeneration
what doe ‘eat-stop-eat’ mean?
it involves a 24 hour fast once or twice a week
list 3 benifits of intermittent fasting.
decreased oxidative stress
enhanced immune function
weight loss
reduced risk of type 2 diabetes.
