Lesson 1 - Fundamentals Flashcards
(23 cards)
Describe the foundations of a wholesome diet
Comprised of whole foods, getting the most nutrient dense foods as possible. Preferably organic.
List the six classes of nutrients
Protein Carbs Water Vitamins Minerals
Explain what the different daily reference intakes are
Estimated average requirement
Recommended dietary allowance
Adequate intake
Tolerable upper intake level
Explains what GMOs are
Organisms in which the genetic material (dna) has been altered in a way that does not occur naturally.
GM seeds have been modified to contain specific characteristics like resistance to herbicides or pests
List the most common gmo food crops
Soybeans
Canola
Cotton
Sugar beets
Corn
Hawaiian papaya
Potatoes
What are the impacts of pesticides on health?
Neurotoxins
Accumulate in body over time and stored in fatty tissue - can become carcinogenic
Cancers, neurological disorders, reproductive defects and infertility
List the foods with the highest pesticide residue
Strawberries Spinach Nectarines Apples Grapes Peaches Cherries Pears Tomatoes Celery Potatoes Peppers
Explains what food additives are:
Substances added to food to preserve flavour or enhance its taste and appearance
What is a nutrient?
A substance that provides nourishment essential for growth and maintenance of health.
There are essential and non essential nutrients and the needs by the body vary based on age, sex, body size, genetic traits, illness, pregnancy, breastfeeding, medication, and exposure to environmental toxins
Energy Yielding nutrients
Proteins
Carbs
Fats
*water is a macronutrient but doesn’t provide energy
Macronutrients
Required in large amount of the body
Protein
Carbs
Fat
Water
Micronutrients
Needed in small amounts by the body
Vitamins and minerals
Estimated average requirement EAR
Intake value estimated to meet the nutrient requirements of half of all people
Recommended dietary allowances RDA
The average amount of nutrients a healthy person should get each day. Vary by age, gender, and pregnancy
Adequate intake AI
Established when not enough info is available to determine RDA. It’s a recommended daily intake to meet or exceed amount needed for adequate nutrition in certain life stage
Tolerable upper intake limits UL
The largest amount considered to not cause harmful side effects. Don’t take more!
Daily values DV
Used on food labels to tell you how much of a particular nutrient is in one serving of food.
Used for age 4 and older
Gmo environmental impact:
Roundup has increased 15x
Creates super weed and super bugs that are resistant to chemicals so you need more chemicals
Lethal effects on amphibians and other organisms like the butterfly
Contaminates water supply
Common sulphite containing foods;
Wine Dried fruits Sauerkraut Bottle lemon juice Pickled onions Molasses Grape juice
Symptoms of MSG consumption:
Hives
Flushing
Asthma
ADHD
Carrageenan
A food additive that comes from red seaweed also known as Irish moss, and is sometimes in organic products
Aspartame symptoms
Muscles aches
Migraines
Palpitations
Sodium nitrite and nitrate
Preservative found in most processed meats
Sodium nitrate converts to sodium nitrite. Adding nitrite to food can lead to the formation of small amounts of potent cancer causing chemicals called nitrosamines.
Nitrite in vegetables can undergo the same conversion but antioxidants help prevent.
Nitrite and nitrate are both worth avoiding due to cancer link
