Unit 2 Assessment Flashcards
Define Whole Foods
Unprocessed foods with nothing added or taken away.
Define Nutrient Density
Foods that have high vitamin and mineral content relative to caloric value.
Define why a nutrient dense diet is important.
Our nutritional needs change from day-to-day based on our schedules, amount of sleep, levels of stress, amount of physical activity, etc. and a diverse diet will better ensure we get all the vitamins and minerals to meet our every changing needs.
What are some of the benefits to eating in season?
It encourages a diverse diet, is fresher, and it aligns eating habits with natural cycles.
Why does where we source our food matter?
Our food choices have positive or negative consequences on our environment, animal welfare, and our health. When we are more aware of our food sources we can make better informed decisions.
What are the most common nutrient inhibitors?
Phytates, Oxalates, Lectins, Glucosinates, Tannins
Define phytates.
Phytates are stored forms of phosphorus, but they can also bind to minerals such as iron, zinc and magnesium. (Found in grains, seeds, legumes and some seeds).
Define oxalates.
They bind to minerals such as calcium in urine and magnesium and prevent full absorption. (Found in nuts, chocolate, tea, spinach, potatoes, beets, and rhubarb).
Define lectins.
Found in plants. Inhibit the absorption of iron, zinc, and calcium affecting the flora of the microbiome and are resistant to stomach acid thus bind to epithelial tissue in the GI tract to further causing tissue damage/affect nutrient absorption. (Found in legumes, nightshades, cereals, nuts, seeds, unpasteurized dairy, some fruits).
Define glucosinolates.
Compounds found in cruciferous vegetables that can inhibit iodine uptake negatively affect those with thyroid issues. (Found in broccoli, kale, Brussels sprouts, cabbage, cauliflower and radishes).
Define tannins.
Tannins can bind to iron and inhibit its absorption however they also have anti-inflammatory, anti-oxidant and anti-cancer properties. (Found in grapes, wine, other fruits and vegetables, nuts, seeds, grains, tea and coffee).
What are some of the benefits of soaking?
Soaking reduces the levels of oxalates, goitrogens, lectins, tennis and physic acid in certain foods and are further reduced after cooking. Some evidence suggests soaking can also increase mineral, protein and fiber availability.
What are some of the benefits of sprouting?
Sprouting reduces nutrient inhibitors like phytates, produces enzymes that help with digestion, increase phytase activity, protein/fiber absorption, and enhance levels of certain vitamins such as B12, folate, iron, zinc, magnesium, vitamin A, vitamin C, and vitamin E.
What are some of the benefits to fermentation?
Fermentation reduces phytate, lectin, oxalate, and tannin content. It also increases micro and macronutrients, is easier for the body to digest, creates probiotics, and regulates the immune system reducing inflammation.
What are some of the benefits to curing and drying?
Curing and drying can extend the shelf life of certain foods reducing the water content in them and making them less hospitable to bacteria. When sun-drying fruits and vegetables it can enhance both flavor and nutrients.
What are some of the pros and cons of cooking?
Cooking can either denature or improve the bioavailability of nutrients in certain foods. Cooking for longer at lower temperatures is best as it often preserves nutrients in food better.
What are some of the pros and cons to raw foods?
Raw food can spare the nutrients and enzymes lost in many foods when cooking. They are more hydrating due to their natural water content and using contain fewer calories. However, raw foods are often harder for the body to digest and increase exposure to parasites/bacteria.
What are the 3 different types of meal planning?
Weekly, night before, and single meal.
Describe some of the benefits to weekly meal planning.
Works best for busy/organized clients. It utilizes existing pantry items to save money and it helps reduce the reliance on take on during busy work days. Can feel restrictive for some and hard to do for those that go to farmers markets.
Describe some of the benefits to night before meal planning.
Ideal for spontaneous clients and for those who find weekly meal planning daunting. However, this will lead to more grocery/market shopping.
Describe single meal meal planning.
There is a heavier focus on optimizing each snack/meal which builds habits that support other meals.
What are some strategies you can include to make meal planning easier?
Start small (single day/one person planning) and work your way up, try ti include the whole family, and chop/cook certain things ahead of time. Also try pressure cooking, slow cooking, batch cooking, and incorporating leftovers.
What information are we looking for when trying to create a meal plan for a client?
Daily routine, budget, kitchen skills, level of cooking experience and shopping/prep time.
Does intuitive eating have a role to play? What are some of the pros and cons.
Intuitive eating is important as it allows us to eat only when we need and what we need. However, with our busier day to day loves we are less in tune with our intuitive eating signals. Because of this we might often misjudge certain signals as hunger such as boredom or blood sugar dips.
What are some examples of meal planning strategies.
Plans based on macronutrients, plans based on micronutrients, plans based on calories.
Define plans based on macronutrients.
Emphasis quality over quantity of carbohydrates, fats, and protein.
Define plans based on micronutrients.
Fine tuning meals to meet needed mineral and vitamin intake. Encouraging a diverse diet to be less stressful than tracking micronutrient intake.
Define plans based on calories.
Usually used for those trying to gain or lose weight. However, this steers the focus away from quality sources of macro and micronutrients.
What are the four stages of sleep?
- Light Non-Rem 2. Deep Non-Rem 3. Deeper Non-Rem 4. REM
Define stage 1/light non-rem sleep and about how long does it last?
It is the lightest stage of sleep. In this stage a person is not fully conscious but they are not fully unaware and can easily be woken. In this stage someone transitions from beta waves seen during wakefulness to theta waves. It lasts approximately 5-10 minutes.
Define stage 2/non-rem sleep and about how long does it last?
The first part of deep sleep makes up 50% of our total sleep time. During this phase our vital signs start to change such as slowed heart rate, slowed breathing and our body temperature drops. This is where sleep spindles begin (brain waves alternate between decreased activity and bursts). This is the beginning of memory consolidation. It lasts approximately 10-25 minutes.
Define stage 3/non-rem sleep and about how long does it last?
This is when a person is officially considered to be in deep sleep. During this phase it is harder to wake a person up. The brain begins to emit delta waves. This the most crucial stage for recovery and health as during this phase blood flow increase, growth hormones are secreted, and the brain shrinks to 60% to allow cerebral fluid to flow through and detox the brain. It lasts about 20-40 minutes. Most adults need 1-2.5 hours per night in this phase however this stage decreases with time.
Define rem sleep and about how long does it last?
This is the short window in our sleep in which we dream. During this stage our eyes move back and forth rapidly and our heart rate and brain activity increase. It is also the stage during which we are unable to voluntarily move our body. During this stage we consolidate memories, process emotions, solve problems, and gain intelligence. Lasts approximately 10 minutes.
What is the suprachiasmatic nucleus?
It is a small cluster of neurons located in the hypothalamus that plays a crucial role in regulating the body’s circadian rhythm.
What is the difference between a circadian rhythm versus a diurnal rhythm?
Diurnal rhythms are 24-hour cycles that are synchronized to external cues, like the light-dark cycle, while circadian rhythms are 24-hour cycles that persist even when external cues are absent.
What roles does melatonin play in sleep? What is cortisol’s relationship with it?
Melatonin is released by the pineal glands at night to induce sleepiness. Cortisol however is a stress hormone that is typically omitted in the morning to bring about energy upon waking. It typically decreases during the day and when it reaches low levels at night this sends the signal for the body to begin releasing melatonin. However, if someone is chronically stressed and their cortisol levels remain high at night, this will delay the release of melatonin and contribute to things such as insomnia.
Define the amount of sleep needed on average during each phase of life?
Babies 0-3 months need 14-17 hours, infants 4-12 months need 12-16 hours (including naps), toddlers need 11-14 hours (including naps), preschool children need 10-13 hours (including naps), school aged children 6-12 years old need 9-12 hours of sleep, teens ages 13-18 years need 8-10 hours of sleep, adults ages 18-60 need 7+ hours of sleep, adults ages 61-64 years need 7-9 hours and adults ages 65 or older need 7-8 hours of sleep.
What role does light play in wakefulness?
Light either suppresses or stimulates the production of the hormone melatonin. Early morning sun surpasses melatonin and increases cortisol to wake us and darkness stimulates melatonin to invoke sleepiness.
How does sleep impact cortisol levels? Why is this important?
Cortisol peaks in the morning making us feel energized and ready to start the day and slowly declines until bed time when low cortisol allows our bodies to release melatonin and induce sleep. However, if cortisol remains high at night and melatonin is suppressed, this can lead to insomnia. Poor sleep due to high bedtime cortisol causes us to be sleep deprived, which in turns causes our cortisol to be even more elevated and us to feel even more stressed. It is a vicious cycle.
How does sleep impact ghrelin and leptin levels? Why is this important?
Poor sleep cause leptin and gherkin signaling to be opposed. Ghrelin levels will be increased, causing one to feel more hungry and leptin levels will decrease making one feel less satiated.
How does sleep impact insulin sensitivity? Why is this important?
Poor sleep cause your insulin sensitivity to decrease meaning that your body struggles to convert glucose into energy via insulin. Thus it needs to produce more insulin. This over-production of insulin causes one to be more tired, hungry, have more cravings, and gain weight.
