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NUT SEM 2 > Popular dietary models > Flashcards

Popular dietary models Flashcards

1
Q

What constitutes a mediterannean diet

A

Lots of plants - Nuts, seeds, fruit, veg, legumes
Low red meat, low to moderate fish, poultry and eggs
Moderate wine with meals
Olive oil

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2
Q

Mediterranean diet benefits

A

Lower heart disease, cancer, diabetes
Higher longevity

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3
Q

What is the blood type diet?

A

By Peter D’ adamo
Based on how lectins target different blood groups
Blood type reflects which foods are best for health
Foods are divided into medicinal, neutral and ones to avoid

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4
Q

How should blood type O eat

A

High protein, low carb
Avoid wheat and grains
Inflammatory diseases such as arthritis

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5
Q

How should blood type A eat?

A

High carb, low fat
Avoid meat, dairy, wheat
Increase cancer and heart disease

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6
Q

How should blood type B eat?

A

Meat, beans, fruit, veg
Avoid chicken, pork and wheat
Viruses that attack nervous system

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7
Q

What should AB eat?

A

Seafood, dairy, fruit, veg
Avoid red meat
Friendliest immune system

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8
Q

Keto diet

A

Introduced to treat epilepsy in 1920s
75% fat, 20% protein, 5% carbs
Reducing carbs puts body in ketosis
Fat is converted into ketones in the liver then they are transported to tissues for ATP

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9
Q

Keto benefits

A

Alzheimers/Parkinsons - increase ATP in nervous tissue
Cancer - changes preferred energy source of cancer cells
Cardio - improves triglyceride levels
Type 2 diabetes - improves insulin sensitivity
Weight loss - reduces insulin

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10
Q

Paleo diet included/excluded foods

A

Included - fruits, meats, veg, fish, seeds, nuts
Excluded - legumes, dairy, grains, refined sugar

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11
Q

Paleo benefits

A

It excluded pro inflammatory dairy products, refined sugar and processed foods which lack nutrients

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12
Q

Paleo disadvantages

A

High animal protein. Lacks fibre.

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13
Q

Raw food diet benefits

A

High in fibre, vits, minerals, phytonutrients
Alkalising
Helps hot constitutions
Avoid carcinogenic cooking
Enzymes and nutrients aren’t lost

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14
Q

What is FODMAP diet

A

FODMAPS are short chain carbs found in certain foods
Poorly absorbed in small intestine and ferment in the colon
Designed to combat IBS, SIBO, bowel disorders

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15
Q

3 stages of FODMAP diet

A

Restrict all - 2 to 6 wks
Reintroduce - and check tolerance 8 to 12 wks
Personalisation - tailor amount and type to individual

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16
Q

3 stages of FODMAP diet

A

Restrict all - 2 to 6 wks
Reintroduce - and check tolerance 8 to 12 wks
Personalisation - tailor amount and type to individual

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17
Q

High and low FODMAP veg

A

High - garlic, onion, peas
Low - carrot, potato, aubergine

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18
Q

Low and high FODMAP fruit

A

High - apple, pear, plum
Low - orange, pineapple, strawberry

19
Q

Low and high FODMAP protein

A

High - legumes, pulses, marinated poultry
Low - eggs, plain meats, seafood

20
Q

Low and high FODMAP nuts & seeds

A

High: Cashew and pistachio
Low: Walnuts and pumpkin seeds

21
Q

Blue Zone Diet rules

A

95/5 rule
95% of food is veg, fruit, herbs, grain, nuts, seeds, beans
5% animal protein

Low in sat fat, alcohol, smoking, drugs
High in fibre, plant protein, nutrients, activity, community

22
Q

Blue Zone areas

A

Sardinia
Okinawa
Ikaria
Loma Linda
Nicoya Peninsula

23
Q

Blue zone overview

A

Dan Buettner
Areas with many over 100
Centuries of wisdom about healthy living

24
Q

Macrobiotic diet

A

Food combining to balance yin and yang
Chew well
30% wholegrains
30% veg
10% beans
5% miso soup
Nuts, seeds, fish

Excludes - dairy, meat, processed foods, nightshades
Benefits - good glycemic control, good for cancer

25
Q

Vegan and vege benefits

A
  • Insulin
  • Metabolism
  • Longevity
  • Lower cancer and cholesterol
26
Q

Nutrients less available in vege/vegan diet

A

B12 - mushrooms and nutritional yeast
D - mushrooms and eggs
Iron - dark green leafy veg, lentils, quinoa
Omega 3 - chia, flax, hemp

27
Q

Fasting benefits

A

Cognition and mood
Blood pressure
Insulin
Ageing
Inflammation and oxidative stress
Weight loss

28
Q

Contraindications of fasting

A

Pregnancy and breastfeeding
Infants
Adrenal Exhaustion
Eating disorders
Severe heart liver and kidney disease

29
Q

Juice fasting benefits

A

Alkalkises
High nutrient
Healing
Antio and anti inflamm

30
Q

Veg broth fasting

A

Balance and neutralise toxins
Cleanse via the kidneys
Gentle

31
Q

Intermittent fasting

A

Diabetes
Weight
Lifespan
Cardio protective
Neuro

32
Q

Intermittent fasting

A

Diabetes
Weight
Lifespan
Cardio protective
Neuro

33
Q

Laws of thermodynamics

A

1st - energy is the capacity of a system to perform work
2nd - all energy used degenerates as heat

34
Q

Calories per gram

A

Fibre - 2
Carbs and protein - 4
Alcohol - 7
Fat - 9

35
Q

Key nutrients for ATP

A

Mag, mang, iron, sulphur, Coq10, copper
B1,2,3,5

36
Q

What can damage mitochondria and interfere with energy production

A

Nutritional deficiencies, toxins (including poor detox, heavy metals

37
Q

ATP production impairment needs to be addressed

A

Nutrient intake - cell respiration
Digestion and absorption of nutrients
Respiratory - oxygen intake (smoking)

38
Q

Thyroid - what does it do and what nutrients does it need

A

Secretes a hormone which controls metabolic rate of cells
It releases T3 & T4
Iodine, tyrosine, zinc and iron

39
Q

What does insulin do?

A

Released by pancreas in response to elevated blood glucose
Lowers blood glucose and controls fatty acids in and out of adipose tissue
Increases in insulin inhibit break down of fat

40
Q

Pre and probiotics for weight management

A

Prebiotics - satiety, reduce hunger
Probiotics - lower blood glucose (lactobacilii & bifidobacteria)

41
Q

Pre and probiotics for weight management

A

Prebiotics - satiety, reduce hunger
Probiotics - lower blood glucose (lactobacilii & bifidobacteria)

42
Q

Factors hindering weight loss

A

Poor sleep
Underactive thyroid
Stress
High blood sugar
Sedentary
Junk food
Gut imabalance

43
Q

How to Reduce stress

A

Mag, b vits, vit c
Ashwaganda, chamomile
Balance blood sugar

NUT SEM 2 (8 decks)

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