Simple nutrition Flashcards

1
Q

Practical nutrition

A
  • Day to day food choices
  • amount of food
  • Paleo diet
  • how much carbs protein fat
  • different body types and rest
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2
Q

Statement

A

Eat meat and veg, nuts an seeds , some fruits little starch and no sugar

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3
Q

omega 3vs omega 6

A

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

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4
Q

can u include other honey and dried food

A

Quantity and ur current state , if fit, or not , aim

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5
Q

why eat

A

eat to support exercise and performance and not body fat

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6
Q

what kind of food to have

A

whole food, that available without any processing ( no grinding, polishing , chemical dying etc),

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7
Q

Macro nutrients

A

main portion, protein fat and carbohydrates

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8
Q

Micro nutrient

A

vitamins and minerals

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9
Q

Food why

A

to support metabolism

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10
Q

dried food

A

it fruits that have no water so has fructose , have in limited quantity , same with honey

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11
Q

What to avoid

A

sugar.

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11
Q

What to avoid

A

sugar.

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12
Q

main source of protein

A

meat eggs and fish

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13
Q

Protein

A

broken down to amino acids , essential building block in our body for tissues

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14
Q

Complete and incomplete protein sources

A

complete is animal sources, incomplete is plant sources

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15
Q

meat

A

have form grass fed to pastor raised eggs, as the omega 3 ratio would be high

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16
Q

fat types

A

saturated , mono saturate and poly unsaturated

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17
Q

stable to least stable fats

A

saturated , mono saturate and poly unsaturated

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18
Q

ratio of omega 3: omega 6

A

1:3 back then , now 1:10, 1:25…. to reduce this have omega 3 supplementation

19
Q

All meat

A

have all types of fat, saturated, mono and poly, keep rotating the meat.

20
Q

if no access to grass or pastor raised

A

buy lean cuts of meat to reduce intake of omega 6

21
Q

fat uses

A

manufactur hormones, insulates oxygen, regulates vitamins.

22
Q

Fat can be

A

oxidised, and offset the DNA and protein working

23
Q

omega 3

A

anti inflammatory

24
omega 6
inflammatory
25
Vegetables
sources of carbs , lot of vitamins and minerals ( highest)
26
vegetables
glucose - easy for ht body to breakdown compared to fructose and galactose
27
nuts and seeds
have some carbs not primary but lot of unsaturated , mon and poly omega 6 in them so moderation
28
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
29
auto immune diseases
sclerosis , rheumatoid athritis, types of diabetes, ( when body attacks itself ),
30
sources of fruits with fat
mono saturated avocado, saturated coconut, and olives mono saturated fats
31
Carbs required for high intensity workouts
true
32
Starch
any whole food u want as long it works best for u
33
No sugar
sugar glucose and fructose
34
If high fructose
leads to fatty liver
35
Sugar leads to
sugar leads to obesity, insulin resistance, Heart diseases,
36
Nuts
When roasted increases omega 6 esp when roasted with vegetable oil or canal oil, get raw ones
37
salad dressing
soya oil , cannaola oil, olive oil and also vinegar, use only vinegar , lesser omega 6
38
Alcohol high in fructose
ture
39
milk
allergens, protein sources, saturated fats, since form animals, no fructose,
40
almond milk soy milk
refine and preservatives added, not good option,
41
Soya
increases estrogen, not preferred.
42
how to eat
support exercise and not body fat,
43
Zone diet
40 gms CHo, 30gms protein, 30gms fat.
44
use palm to measure
palm for protein, fist for carbs like beet root and carrot , one fist of r rice and pasta
45
lean body mass
body mass * fat & in lb
46
activity level g/lb
.7 for normal/ .7 protein * 150lg lean or 1/.7 , if high activity