Flashcards
Module 1- Basics of Nutrition
Cards in this deck (27)
- 1Define: NutritionThe study of biological processes used by the body to break down, absorb and utilize the nutrients contained in food.
- 2Define Nutrients:Nutrients: are the chemical substances in food necessary to sustain life.
- 3What are the 3 main groups of nutrients?1.Water
2.Macronutrients
3.Micronutrients - 4Water makes up how much of the body?55-60%
- 5Water plays many roles in the body, what are they?*Improving oxygen delivery to cells
*Transporting nutrients
*Enabling cellular hydration
*Cushioning for bones and joints
*Absorption shock to joints/organs
*Lubricating joints
*Removing waste
*Flushing toxins
*Regulating body temp
*Maintaining electrical properties of cells
*Empowering healing processes - 6Water consumption equation?Body weight
_____________
2
add in (Oz of duriectics x1.5) - 7Proteinsare the building blocks to life.
*our body uses and assembles 50,000 different proteins to form organs, nerves, muscles and flesh. - 8Essential Aminos?*Isoleucine
*Leucine
*Methionine
*Phenylalanine
*Threonine
*Tryptophan
*Histidine
*Arginine - 9Roles of Amino Acids*Neurotransmitter production
*Muscle Production
*Hormone production
*RNA and DNA Regulation - 10How much of daily food intake should be protein?30%
- 11Roles of fat in the body?*Provides a source of energy
*Acting as building blocks for cell membrane and hormones
*Aiding the absorption of the FAT -soluble vitamins- A,D,E, and K
*Allowing proper use of protein
*protective lining
*increasing satiety
*helps regulate food absorption by slowing rate down - 12BAD FATS:*Trans Fat
*Hydrogenated Fats
*Partially-Hydrogenated
*Highly Processed Vegetable oils
*Fried Fats - 13Carbohydrates Roles:*Fuel for brain
*Quick source of energy for muscles
*helps regulate protein and fat
*Providing a source of fiber which helps with elimination
*Helps fight infections
*Growth of tissues, bones and skin
*lubrication in joints - 14Recommendation of Carb daily intake?40%
- 15Roles of vitamins?* Acting as coenzymes (helpers in metabolic processes)
*Supporting tissue growth, vitality, and overall health.
*supporting digestion,, elimination, and immune function
*Preventing deficiency related disorders and health problems - 16Roles of minerals:*acting as cofactors for enzyme reactions
*tightly regulating serum pH
*Maintaining osmotic pressure
*Facilitating the transfer of nutrients across cell membranes
*Maintaining proper nerve conduction
*Contracting and relaxing muscles
*Regulating tissue growth
*Providing structural and functional support. - 175 key milestones in the downgrade of our diet:1. Agricultural Revolution (12,000 years ago)
2.Refined sugar (1600's)
3.Industrial Revolution (1800's)
4. Food Giants (1900's)
5. Chemical Revolution (WW11-to-present) - 18Dr. Prices greatest disappointment?Was that he couldn't find a vegan culture that was truly healthy.
- 19What was the most profound lesson from Pottenger's cat study?The most profound physical degeneration occurred not in the first generation but the next two.
- 20THE UNDERLYING IDEA OF NTTeaching your clients to transition their diet to nutrient rich- foods by:
1.proper selection
2.Proper preparation
3.Guidlines for the transition - 21NTA food selection guideline40% Carbs
30% Protein
30% Fats - 22Calorie amounts per food group:4 calories per Carb gram *net is total - fiber grams
4 calories per Protein gram
9 calories per fat gram
7 calories per Alcohol gram - 236 classes of nutrients1. Water
2. Fats
3.Protein
4. Carbs
5. Vitamins
6. Minerals - 24Saturation CategoriesSaturated: Highly Stable
Monounsaturated: Relatively Stable
Polyunsaturated : Relatively unstable - 25Food Selection Guidelines?#1 - Incorporate a proper balance of fats, proteins, and carbs in your diet
#2- A. Think variety (plants and animals)
B. Think locally - eat sourced foods as close as to where you live.
C. Think Seasonally- Eat foods in Season
#3- research your water supply and select good source or filtered water
#4- Avoid refined and denatured foods- - 26Preparation Guidelines?#1 Plan meals so that 30-50% of the foods are raw
#2 plan meals to contain some fermented/cultured foods
#3 soak, sprout or ferment, or naturally leaven all seeds, nuts. and grains
#4 avoid the microwave- avoid teflon and aluminum cookware
#5 - 27Steps to transition to real food?1. Cook family favorites in a healthy manner
2. Increase good fats by adding them to foods you already eat
3. Add more variety after you get used to healthier ingredients
#4Gradually increase the % of raw foods in your diet
#5- Focus on adding new healthy foods first before taking unhealthy foods away!!!