Module 1- Basics of Nutrition

Question	Answer
Define: Nutrition	The study of biological processes used by the body to break down, absorb and utilize the nutrients contained in food.
Define Nutrients:	Nutrients: are the chemical substances in food necessary to sustain life.
What are the 3 main groups of nutrients?	1.Water 2.Macronutrients 3.Micronutrients
Water makes up how much of the body?	55-60%
Water 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
Water consumption equation?	Body weight _____________ 2 add in (Oz of duriectics x1.5)
Proteins	are the building blocks to life. *our body uses and assembles 50,000 different proteins to form organs, nerves, muscles and flesh.
Essential Aminos?	Isoleucine Leucine Methionine Phenylalanine Threonine Tryptophan Histidine Arginine
Roles of Amino Acids	Neurotransmitter production Muscle Production Hormone production RNA and DNA Regulation
How much of daily food intake should be protein?	30%
Roles 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
BAD FATS:	Trans Fat Hydrogenated Fats Partially-Hydrogenated Highly Processed Vegetable oils *Fried Fats
Carbohydrates 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
Recommendation of Carb daily intake?	40%
Roles 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
Roles 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.
5 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)
Dr. Prices greatest disappointment?	Was that he couldn't find a vegan culture that was truly healthy.
What 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.
THE UNDERLYING IDEA OF NT	Teaching your clients to transition their diet to nutrient rich- foods by: 1.proper selection 2.Proper preparation 3.Guidlines for the transition
NTA food selection guideline	40% Carbs 30% Protein 30% Fats
Calorie 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
6 classes of nutrients	1. Water 2. Fats 3.Protein 4. Carbs 5. Vitamins 6. Minerals
Saturation Categories	Saturated: Highly Stable Monounsaturated: Relatively Stable Polyunsaturated : Relatively unstable
Food 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-
Preparation 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
Steps 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!!!

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	Created by LeeAnn Semerad over 5 years ago