Simple nutrition Flashcards
Practical nutrition
- Day to day food choices
- amount of food
- Paleo diet
- how much carbs protein fat
- different body types and rest
Statement
Eat meat and veg, nuts an seeds , some fruits little starch and no sugar
omega 3vs omega 6
to maintain balance if not having nuts, pasteurised meat, or grass fed meat, fish in a week then no probs else 3 gms of EPA and DHA
can u include other honey and dried food
Quantity and ur current state , if fit, or not , aim
why eat
eat to support exercise and performance and not body fat
what kind of food to have
whole food, that available without any processing ( no grinding, polishing , chemical dying etc),
Macro nutrients
main portion, protein fat and carbohydrates
Micro nutrient
vitamins and minerals
Food why
to support metabolism
dried food
it fruits that have no water so has fructose , have in limited quantity , same with honey
What to avoid
sugar.
What to avoid
sugar.
main source of protein
meat eggs and fish
Protein
broken down to amino acids , essential building block in our body for tissues
Complete and incomplete protein sources
complete is animal sources, incomplete is plant sources
meat
have form grass fed to pastor raised eggs, as the omega 3 ratio would be high
fat types
saturated , mono saturate and poly unsaturated
stable to least stable fats
saturated , mono saturate and poly unsaturated
ratio of omega 3: omega 6
1:3 back then , now 1:10, 1:25…. to reduce this have omega 3 supplementation
All meat
have all types of fat, saturated, mono and poly, keep rotating the meat.
if no access to grass or pastor raised
buy lean cuts of meat to reduce intake of omega 6
fat uses
manufactur hormones, insulates oxygen, regulates vitamins.
Fat can be
oxidised, and offset the DNA and protein working
omega 3
anti inflammatory
omega 6
inflammatory
Vegetables
sources of carbs , lot of vitamins and minerals ( highest)
vegetables
glucose - easy for ht body to breakdown compared to fructose and galactose
nuts and seeds
have some carbs not primary but lot of unsaturated , mon and poly omega 6 in them so moderation
starch
include grains, legumes, beans, potatoes, sweet potatoes… good source of carbs but required to avoid as per paleo
especially for auto immune disease, allergy reactions
auto immune diseases
sclerosis , rheumatoid athritis, types of diabetes, ( when body attacks itself ),
sources of fruits with fat
mono saturated avocado, saturated coconut, and olives mono saturated fats
Carbs required for high intensity workouts
true
Starch
any whole food u want as long it works best for u
No sugar
sugar glucose and fructose
If high fructose
leads to fatty liver
Sugar leads to
sugar leads to obesity, insulin resistance, Heart diseases,
Nuts
When roasted increases omega 6 esp when roasted with vegetable oil or canal oil, get raw ones
salad dressing
soya oil , cannaola oil, olive oil and also vinegar, use only vinegar , lesser omega 6
Alcohol high in fructose
ture
milk
allergens, protein sources, saturated fats, since form animals, no fructose,
almond milk soy milk
refine and preservatives added, not good option,
Soya
increases estrogen, not preferred.
how to eat
support exercise and not body fat,
Zone diet
40 gms CHo, 30gms protein, 30gms fat.
use palm to measure
palm for protein, fist for carbs like beet root and carrot , one fist of r rice and pasta
lean body mass
body mass * fat & in lb
activity level g/lb
.7 for normal/ .7 protein * 150lg lean or 1/.7 , if high activity
