7. Foundations of Nutrition Flashcards

Question

What are the negatives of eating poultry?

Answer 1

Food poisoning risk Often intensively farmed Poor welfare standards

Answer 2

``` Selenium A D B6 B12 Iron Zinc Complete protein ```

Answer 3

High in arachidonic acid | so pro-inflammatory

Answer 4

``` Brain health Immune system Pregnancy Eye health CV health ```

Answer 5

Cluster of conditions that occur together, increasing risk of heart disease, stroke and T2D. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels

Answer 6

``` Complete protein O3 D Selenium B3 B12 ```

Answer 7

``` Sardines Mackerel Anchovies Salmon Herring ```

Answer 8

Mercury | Overfishing

Answer 9

``` Contains dyes + toxic chemicals Lower O3 content Lower vit D Are vaccinated Have more diseases Harmful for ecosystems ```

Answer 10

``` Complete protein O3 Zinc Iron Magnesium ```

Answer 11

High in cholesterol Food poisoning Accumulate toxins Intensively farmed

Answer 12

Phytonutrients

Answer 13

``` Beans Legumes Quinoa Nuts Seeds ```

Answer 14

Rich and varied source of macro and micro nutrients, phytonutrients and AO Supports healthy gut microbiome Can have a positive impact on cognitive functions Reduced risk of heart disease, cancer, obesity Ethical and environmentally friendly (if organic)

Answer 15

Short chain fatty acids (SCFAs)

Answer 16

Support the intestinal barrier

Answer 17

``` A B C Iron Fibre Lutein Beta-carotene ```

Answer 18

Nitric oxide

Answer 19

``` Vasodilator Improves blood flow Great for exercise performance Blood pressure reduction Cognition Dementia prevention ```

Answer 20

``` B C E K Calcium Indole 3 carbinols Fibre Glucosinolates ```

Answer 21

Sulphur-containing compounds found in cruciferous veg

Answer 22

Cancer prevention Anti-inflammatory Support liver detoxification Anti-viral/bacterial

Answer 23

Ready to eat during autumn and winter

Answer 24

DNA protective Hormone deactivation Induce apoptosis Inhibit angiogenesis

Answer 25

Contain vit A

Answer 26

Contain indole-3-carbinol (I3C)

Answer 27

Helps support healthy oestrogen metabolism

Answer 28

Cruciferous veg

Answer 29

Contains anthocyanins - gives red colour

Answer 30

AO that gives some veg and fruit their red colour

Answer 31

Contains L-glutamine | Helps maintain gut barrier

Answer 32

When plant is cut, chopped or chewed

Answer 33

The glucosinolates are goitrogens that may interfere with the production of thyroid hormones Disrupts use of iodine

Answer 34

``` A B C K Folate Iron Calcium Magnesium ```

Answer 35

Chlorophyll

Answer 36

Alkalising Blood building Cancer preventing Gut healing/cleansing

Answer 37

Glucosinolates

Answer 38

``` A B C E K Folate Iron Magnesium Fibre ```

Answer 39

They are cooling

Answer 40

``` Bs C E K Iron Magnesium Lutein Zinc ```

Answer 41

Cooking | Pureeing

Answer 42

Decreases cell damage | Suppress proliferation of androgen-dependent cancerous prostate cells

Answer 43

Modulates LOX and COX expression

Answer 44

Mucilaginous

Answer 45

``` Protein Fibre Vit A Vit Bs Vit C Vit E Vit K Folate Iron Zinc ```

Answer 46

Peas Runner beans Green beans Mangetout

Answer 47

``` Bs C E Magnesium Copper Zinc Quercetin ```

Answer 48

Contain quercetin

Answer 49

High flavonoid content lowering LDL cholesterol through inhibition of HMG-CoA enzyme

Answer 50

``` Vit A Vit B6 Vit C Vit K Folate Iron Magnesium Potassium ```

Answer 51

Helps manage cholesterol (butylphthalide) Helps lower blood pressure (butylphthalide) Reduces joint inflammation Supports skin health (vits A and C) Supports digestion (increases stomach acid/high in insoluble fibre)

Answer 52

``` A Bs C E K Iron Magnesium Quercetin ```

Answer 53

Flavonoid which can decrease insulin resistance and hypertension Found in apples

Answer 54

Phospholipid content

Answer 55

``` Protein Complex carbs A Bs C Calcium Zinc Iron ```

Answer 56

``` 70/20/10 ratio of carbs/protein/fat Slows glucose absorption/release High in AO Low in saturated fats Low in cholesterol ```

Answer 57

Chemicals involved in plant defence that can cause severe GI problems

Answer 58

Chickpeas Black lentils Mung beans Adzuki beans

Answer 59

``` Protein A Bs C E Healthy fats Calcium Iron Selenium ```

Answer 60

Phospholipids

Answer 61

Forms nitric oxide (vasodilator)

Answer 62

``` Protein Healthy fats Fibre A Bs C Vit Copper Iron Magnesium Zinc ```

Answer 63

O6 (but healthy ones)

Answer 64

The polysaccharides form a mucilage which helps soothe irritated mucosal membranes

Answer 65

Anti-microbial Promoting release of digestive secretions Ease digestive discomfort (cramps, gas, bloating)

Answer 66

Pregnancy Lactation Herb-drug interactions

Answer 67

They relax the oesophageal sphincter and stimulate gastric juice secretion

Answer 68

Fresh contains 80% water

Answer 69

Black pepper

Answer 70

Horseradish

Answer 71

Fenugreek | Sage

Answer 72

Turmeric | Ginger

Answer 73

Horseradish | Mustard seed

Answer 74

Black pepper | Thyme

Answer 75

Aniseed | Peppermint

Answer 76

Sage | Thyme

Answer 77

Basil | Chilli

Answer 78

Cinnamon | Fenugreek

Answer 79

Fennel | Fenugreek

Answer 80

Garlic | Parsley

Answer 81

Ginger Turmeric Parsley

Answer 82

Oregano Garlic Coriander Thyme

Answer 83

Ginger Chilli Cinnamon Black pepper

Answer 84

Basil Cardamom Rosemary

Answer 85

Basil Black pepper Cardamom Sage

Answer 86

``` Aniseed Basil Fennel Mustard seed Thyme ```

Answer 87

Cloves Garlic Horseradish Oregano

Answer 88

Ginger Peppermint Cinnamon

Answer 89

Aniseed Basil Cumin Fennel

Answer 90

``` Aniseed Black Pepper Cinnamon Ginger Horseradish Mustard seed Rosemary ```

Answer 91

Orange pigment abundant in plants and fruits AO Precursor to vit A formation in body

Answer 92

Group of phytonutrients found in almost all fruit and veg | Responsible for vivid colours

Answer 93

Type of carotenoid AO Support eye (retinal) and skin health Abundant in leafy green veg

Answer 94

Flavonoid found in mostly red coloured fruit and veg Anti-inflammatory Anti-histamine

Answer 95

Pigment that gives some fruit and veg its red colour AO Abundant in tomatoes Anti-cancer properties

Answer 96

Thick polysaccharide substance extracted from a plant

Answer 97

``` Bloating Flatulence Heartburn Acid reflux Diarrhoea ```

Answer 98

Proteins and starches require different conditions for digestion If consumed together, digestion slowed and nutrient absorption impaired Processed foods replaced with wholefoods Increased fruit/veg

Answer 99

Proteins Starches Neutral foods

Answer 100

Acidic environment

Answer 101

Alkaline environment

Answer 102

Proteins take longer to digest than starches If eaten separately, digestion is more efficient Less burden on digestive system

Answer 103

1. Proteins and starches must be eaten separately (3-4hrs apart) 2. Neutral foods (veg, fats, oils) can be eaten with either protein or starch meals 3. Sweet fruit (bananas, grapes) can be eaten with starch meals 4. Acid fruit (citrus, pineapple, kiwi) can be eaten with protein meals

Answer 104

Higher water content | Simple sugars

Answer 105

Bloating | Flatulence

Answer 106

Eat fruit away from other foods including veg Don't combine acidic fruit with sweet fruit Always eat melons on their own

Answer 107

``` All meat All fish Eggs Cheese Dried beans Peas Lentils ```

Answer 108

``` All grains Bread Potato Pumpkin Honey Sweet fruits Dried fruits ```

Answer 109

``` Vegetables (except those on starch list) Salad veg Herbs Nuts (not peanuts) Seeds Fats Oils (inc. avocado) ```

7. Foundations of Nutrition Flashcards

(159 cards)