Week 5 - DIETS, Proteins, Fats, Oils Flashcards
What foods are eaten in vegetarian diet?
Eggs, dairy, honey are allowed.
Cons of a vegetarian diet
Overconsumption of dairy foods and carbohydrates can leave the person craving sugars and baked goods and can lead to nutritional deficiencies.
What is Lacto-Vegetarianism?
Eats dairy but not eggs
What is Ovo-Vegetarinism?
Eats eggs but not dairy
What is Lacto-ovo-vegetarianism?
Eats both dairy and eggs
Pescatarian Diet?
Eats fish, seafood, dairy, and eggs.
Pollotarian Diet?
Poultry and fowl only
Why would someone choose a vegetarian diet?
Health
Economy
Moral/ethics
Religion/culture
Vegan Diet?
No animal products, gelatin, honey, eggs, butter, etc…
No use of leather, wool, silk
Cons of a vegan diet?
May suffer nutritional deficiencies. B12 Calcium Iodine Zinc Protein
What foods are restricted in the Paleo diet?
Dairy, grains, sugar, legumes, processed oils, alcohol, coffee
Keto diet?
Lots of fats and few carbs.
Relies on ketone bodies rather than sugar/carbs for body fuel. Ketone bodies are a type of fuel the liver produces from stored fat.
Cons of Keto Diet?
High in saturated fats which can increase the risk of high cholesterol and lead to heart disease. Micro nutrient deficiencies may also result. Low in fiber so constipation may also result. The brain needs sugar so it may cause mental confusion, irritability.
List 5 practical recommendations for a healthy diet based on TCM Dietetics
Food classification (temp, flav, organ network, energy flow) Cooking method (cooling, warming) Inner attitude and environment Food quantity Food quality
Food Quantity. How much of each type of food should a diet consist of?
Grains 45-50% Vegetables 35% Fruit 5-10% Meat 5% Legumes 5%
Food Quality
Aim for fresh food as they have the most Qi.
Processed foods have weakened Qi and are inferior.
Plan A: Combing foods for better digestion
Recommendations
- Highest-protein foods go first.
- Salty foods should be eaten before other flavors
- Proteins, fats, starches combine with green and non-starchy vegetables.
- Sweets and fruit should be eaten alone or in small amounts after a meal.
Plan B: Combining for Maximum Digestion
- Take melons and milk alone
- Acid fruits combine with non-starchy and green veggies.
- Lettuce and celery combine with all fruit.
- High fat combine with acid fruits.
Plan C: One-Pot Meal
Good for weak or chronically ill
Instead of focusing on the order of foods eaten, it calls for cooking all ingredients for a meal in one pot with ample water (soups, stews, congees)
Optimal Meal Times
7-9 Breakfast
11-1 Lunch
4-7 Dinner
11 or 4 Snacks
Breakfast
Stomach is at its optimal digestive capacity. Meal should contain warming food (porridge) prepared with warming cooking method
Lunch
Substantial warm meal that strengthens middle burner
Dinner
Yang and Digestive capacity decrease and meal should be small and should support the growing Yin.
According to Pitchford, protein literally means _________ __________ since all of the tissues of the body are built and repaired by protein.
“Primary Substance”
How many amino acids are there?
22
How many can be made by the body?
12
How many are essential (need to be attained by diet)?
10
LIst the 4 chemical elements that make up amino acids?
Carbon
Hydrogen
Nitrogen
Oxygen
Which amino acid is required for youth but not adults?
Arginine
How much protein does the average adult need per day?
0.8 grams of protein per 1 kilogram (2.2lbs) of body weight
Fats and Oils should be used sparingly by….
Damp conditions Overweight Slow Mentally/emotionally heavy Materialistic
*Does not apply to Omega 3 or GLA oils
A high-fat diet can contribute to…
Cancer Tumors Obesity HD LV/GB disorders Diabetes Degenerative conditions
All Essential Fatty Acids are __________ Fatty Acids.
Polyunsaturated Fatty Acids
Define polyunsaturated Fats
Fats consist of carbon chains and when there are breaks in the double bonds in the chain it lowers the melting point. Saturated fats have no breaks in the chain and will remain semi-stable at room temp. Monosaturated fats have one break (olive oil) and will begin to solidify in cold temps.
Polyunsaturated Fats (EFA) have two breaks in their carbon chain and will remain solid even in the fridge.
Why do people “hydrogenate” polyunsaturated fats?
Because Polyunsaturated Fats have a tendency for rancidity so they are saturated by bubbling hydrogen gas through the oils so the empty spots in the carbon chain are filled creating a hydrogenated oil known as a trans fat.
Multiple Sclerosis is thought to result in part from __________acid not being converted into ______?
Linoleic Acid
PGE1
Prostate problems, PMS, hyperactivity in children, brittle nails, and cystic mastitis all commonly result because of a deficiency of _____?
PGE1
What number series of PGE releases leukotrienes into the body to aid in wound/injury healing?
PGE2
In excess, ___________ can produce pain, inflammation, cause breast lumps, and encourage blood to clot.
Leukotrienes.
List 5 diseases/conditions related to excessive leukotriene production.
Rheumatoid Arthritis Lupus Psoriasis Rhinitis Dermatitis
True or False
PGE’s ward off many diseases and are beneficial to many body functions.
TRUE
