Foindations Of Nutrition

Question 1

Naturopathic nutrition focuses on

Answer 1

Whole organic food as medicine
Detoxification and cleansing importance
Looking at constitution of a patient
Finding root cause and not treating just a symptom

Question 2

What is junk food

Answer 2

Chemically altered food substances that provide no nutrition
Cellular poison

Question 3

Grass fed meat

Answer 3

Has conjugated linoleic acid (regulates heart health, body weight, blood sugar levels)

Question 4

Red meat benefits

Answer 4

Complete protein (9 essential aa)
Polyunsaturated fats, iron, zinc, b vitamins, phosphorus and selenium

Hot

Question 5

Red meat negatives

Answer 5

Increase cholesterol and saturated fats
More difficult to digest
Increase formation of protein metabolises stresses kidneys
Pro inflam
Acid forming

Question 6

Poultry benefits

Answer 6

Complete protein
B vitamins, e, zinc, iron, magnesium

Warm

Question 7

Poultry negatives

Answer 7

Food poisoning risk
Often intensively farmed

Question 8

Eggs benefit

Answer 8

Complete protein, rich source selenium, A, D, B6 & B12, zinc, iron and copper
Brain health
immune system
healthy pregnancy
Eye health
Cardiovascular health

Neutral

Question 9

Eggs negatives

Answer 9

High in arachinodic acid
Pro inflam

Question 10

Fish benefits

Answer 10

Complete protein
Omega 3
d, B2, calcium, phosphorus, iron, zinc, iodine, magnesium and potassium

Cool

Question 11

SMASH

Answer 11

Oily fish
Salmon, mackerel, anchovies, sardines, herring
Lower in mercury
Good iron

Question 12

Fish negatives

Answer 12

Mercury
Polychlorinated biphenyls and dioxins
Often present in lon loving predatory fish (Tuna. Swordfish, etc)

Question 13

Crustaceans and shellfish benefits

Answer 13

Complete protein, omega 3, b12, zinc, iron and magnesium

Warm

Question 14

Crustacean and shellfish negatives

Answer 14

Crustaceans high in cholesterol
Food poisoning common
Prawns intensively farmed in Asia
Waste feeders so accumulate toxins

Warm

Question 15

Beta- carotene (also alpha and delta)

Answer 15

Pre-cursor to vitamin A formation
Orange pigment
Antioxidants

Question 16

Flavonoids

Answer 16

Phytonutrients (diverse)
Vivid colours

Question 17

Lutein

Answer 17

Carotenoid antioxidant
Esp for eye and skin health

In leafy green veg

Question 18

Quercetin

Answer 18

In mostly red fruit and veg
Anti inflam
Anti histamine properties

Question 19

Indole- 3 - carbinol (I3C)

Answer 19

In cruciferous veg
Supports healthy oestrogen metabolism

Question 20

Glucosinolates

Answer 20

Sulphur containing compounds
In cruciferous veg

Goitrogens - interferes with thyroid hormone production

Anti inflam
Support liver detox
Cancer prevention
Antiviral / bacterial

Lots lost when cooking

Question 21

Lycopene

Answer 21

Pigment for red fruit and veg
Antioxidants
Anti cancer properties
Abundant in tomatoes

Question 22

Anthocyanins

Answer 22

Flavonoid with antioxidants properties giving red, blue and purple plants their colour

Question 23

Mucilage

Answer 23

Thick polysaccharide substance extracted from plant

Question 24

Root veg

Answer 24

High antioxidants
A, B, C, iron
Skin has most nutrients

Question 25

Root veg benefits

Answer 25

Sources of energy Gently warming Nourishing, sweet and easy to digest Orange root veg eso good for digestion Late summer / autumn

Question 26

Cruciferous veg

Answer 26

B, C, E, K, calcium, iron, potassium l, fibre, flavonoids, I3C, sulphur compounds Autumn/ winter

Question 27

Dark leafy green

Answer 27

High % minerals per calorie High in chlorophyll High in carotenoids Contains glucosinolates (as most cruciferous) Cool, hydrating, downwards

Question 28

Salad greens

Answer 28

K, C, carotenoids, folate, minerals, fibre, chlorophyll Cooling, hydrating, detoxing

Question 29

Vegetable fruit

Answer 29

High nutrition content Cool and hydrating Summer Tomato, cucumber, squash, peppers, courgette

Question 30

Legume vegetables

Answer 30

Immature seed pods of fruit in the legume family (mature beans, pulses, etc) High protein, fibre, vitamins, minerals, chlorophyll Cool, hydrating, detoxing Summer

Question 31

Allium vegetables (onion, garlic)

Answer 31

Abundant in vitamins and minerals Sulphur compounds (anti microbial, anti viral, anti cancer, promotes phase 2 liver detox) Supports micro biome High antioxidants and anti inflam flavonoids

Question 32

Fruit

Answer 32

Energy, vitamins and minerals Antioxidants rich Flavonoid contains Cool, sour helps digestion, hydrating, bitter and liver Summer

Question 33

Legumes (plants in legume family produce seeds in pods)

Answer 33

If split, called Dahl Rich protein, complex carbs, B and minerals 70/20/ ratio carb/protein/fat Slows glucose absorption / release Antioxidants flavonoids Low sat fats Warm, nourishing, drying, blueprint for new life Autumn

Question 34

Nuts

Answer 34

Protein, healthy fat, vitamins and minerals Supports cardiovascular (improves cholesterol, anti coagulant, arginine used to create NO) Blood sugar, nervous system health Warming, nourishing Late summer / autumn

Question 35

Best nuts

Answer 35

Macadamia - complete proteins Almonds - more calcium than any other

Question 36

Seeds

Answer 36

High nutrition, protein, healthy fat, fibre. Healthy omega 6 (high omega 6:3 ratio) High fibre

Question 37

Quinoa

Answer 37

Complete protein, superfood - selenium, zinc, calcium, copper, iron Anti cancer Helps digestion Anti hypertensive Reduce PMs symptoms

Question 38

Culinary herbs

Answer 38

Contains volatiles (herbal medicine) Antimicrobial, promotes release digestive secretions, carminative herbs regulates peristalsis, relax smooth muscle, reduce digestive cramps, Warming Fresh max contain 80% water so use double compared to dried

Question 39

Culinary herbs safety

Answer 39

Pregnancy, breast feeding, herb- drug interactions Large amounts contraindicated in acid reflux, gastritis and stomach ulcer

Question 40

Hay diet

Answer 40

Food combining in 1904 Protein requires acidic environment Starches require alkaline Proteins take longer than starches

Question 41

Hay diet combining rules

Answer 41

1 protein must be eaten separately from starches 2 neutral foods can be eaten either with protein or with starches 3 sweet fruits can be eaten with starch meals 4 acid fruits can be eaten with protein

Question 42

Fruit rules

Answer 42

Rapidly digested Do not combine acidic fruit with sweet fruit Always eat melons on their own as they digest in 30 mins