Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

CNM Nutrition Year 1 Semester 2 > Popular Dietary Models and Fasting > Flashcards

Popular Dietary Models and Fasting Flashcards

(74 cards)

Start Studying
1
Q

Name 3characteristics of traditional diets

A
  1. Healthy seasonal foods of high nutritional value
  2. Minimally processed
  3. Food sourced locally
  4. High in fibre, minerals, vitamins and anti-oxidents

Cancer and heart disease is rare when traditional diets are eaten without the influence of western food culture.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Name 3 foods eaten in abundance and 1 food eaten in moderation in the traditional Arabic diet

A

Whole grains, veg and fruit, chickpeas, parsley. goats milk

Red meat in moderation

No alcohol

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Name 3 foods eaten in abundance and 1 food eaten in moderation in the traditional African diet

A

Yams, sweet potatoes, whole-grains
Moderation- fish, seafood, meat and eggs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Name 3 foods eaten in abundance and 1 food eaten in moderation in the traditional Asian diet

A

Legumes, fruit and veg, nuts, herbs spices
Moderation- animal products

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are the main characteristics of a Mediterranean diet?

A

Abundance of plant food
Olive oil-the principle source of fat
Low red meat consumption
Fish and poultry in low-moderate amounts

Moderate consumption of wine, mainly with meals.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Name 4 beneficial effects of the Mediterranean diet?

A

Lower incidence of-
heart disease
cancer
diabetes

Higher longevity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Name 5 characteristics of the modern western diet

A

High red and processed meat
packaged foods
Fried foods
High dairy
Refined grains
High sugar and salt
Synthetic foods
pasteurised foods
Junk food
Snacking
Overeating

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What main principle is the blood type diet based on?

A

That the action of certain lectins have different effect on people with certain blood types. Lectins can cause agglutination of the blood.

e.g. if a type a drinks milk the body will immediately start the agglutination process in order to reject it

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What are Lectins?

A

Carbohydrate binding protiens that are naturally occuring in plants

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

In what foods are the highest amount of lectins found?

A

raw legumes and grains

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Why are lectins harmful?

A

Some lectins can bind to the GI tract and cause inflammation

They can also bind with minerals, especially iron, calcium, zinc and phosphorous and inhibit their absorbtion.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Name 3 ways in which we can limit lectins in lectin rich foods

A

Soaking (lectins are water soluble)
Cooking at high temperatures
Sprouting legumes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

How are ketones made?

A

Fat is converted to ketones in the liver and ketones are transported to body tissues to enter the mitochondria in order to generate ATP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Why might ketones be beneficial in neurodegenerative disease?

A

Ketones are able to cross the blood/brain barriet as an alternate source of energy for the brain. Especially helpful where insulin resistance is a cause.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is the macronutrient ratio in the ketogenic diet?

A

75% fat
20% protein
5% carbs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

How can you achieve ketosis

A

Through a significant reduction in carbohydrate shifts the body’s primary fuel source from glucose to fat.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Define ‘ketosis’

A

A metabolic state characterised by raised levels of ketone bodies in the tissues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What foods should be avoided on a ketogenic diet?

A

Flour and grains
Sugar
Starchy veg-corn, potatoes, peas (veg grown underground)
Lactose rich dairy products (milk and yogurt)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What vegetables are permitted on a ketogenic diet?

A

Green veg, tomatoes and peppers (veg grown above ground)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

By what mechanism can the ketogenic diet help with epilepsy?

A

Ketone bodies are anti-convulsant and decrease neuronal excitability

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

By what mechanism can the ketogenic diet help with neurological disease?

A

Ketone bodies are neuroprotective-
They increase ATP production
Reduce ROS in the nervous tissue
Increase synthesis of PUFAs which helps stabilize cell membranes
Influence neurotransmitter activity in the neurons

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

By what mechanism can the ketogenic diet help with cancer?

A

Glucose is the preferred energy source of cancer cells (some have insulin and IGF-1 receptors)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

By what mechanism can the ketogenic diet help with CV disease?

A

Increases LDL and HDL particle size, the bigger the particle, the less atherogenic.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

By what mechanism can the ketogenic diet help with type 2 diabetes?

A

Improves glycaemic control and insulin sensitivity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
How does the ketogenic diet lead to weightloss>
1. insulin decreases which reduces lipogenesis and increases lipolysis 2. Appetitie supressant- ketosis modifies levels of leptin and ghrelin 3. Gluconeogenesis burns energy (calories) 4. Protein has a thermic effect
26
Name the disadvantages of the ketogenic diet
1. Tachycardia 2. Dehydration 3. Acidosis 4. Hypoglycaemia 5.Constipation 6. Kidney stones 7. Overacidity 8. Arthritis 9. Vitamin and mineral deficiencies 10. Didlipidemia and elevated cholesterol levels 11. Long-term compliance-too restricive
27
How does the Atkins diet differ from the ketogenic diet?
After ideal weight is achieved, Atkins allow carbs back in gradually to determine a carb tolerance level, which allows the maintenance of the person's ideal weight.
28
What are the main principles of the SCD (Specific Carbohydrate Diet) and GAPs (Gut and Psychology syndrome diet)
-Improve the health of the digestive trace and microbiome -Propose a causal link between GIT disturbance and auto-immune and allergic responses -maldigestion of carbohydrates promotes the growth of pathogenic bacteria and yeasts which can cause or exacerbate raised intestinal permeability. This can lead to food intolerances, malabsorption and allergies
29
What are the 3 stages of elimination in the SCD and GAPs diet and what do they involve?
Stage 1, Introduction- -All starchy carbohydrates removed -Diet based on bone broths, stews and pro-biotic foods -Can last up to a year (depending on the severity of symptoms) Stage 2. Maintenance Phase- -Diet includes vegetables, fermented foods, meat, fish, eggs, and animal fats. -1.5-2 years 3 Stage 3- Reintroduction Phase- -Reintroduces other foods one at a time, in small amounts. If no digestive symptoms occur the amount can be increased, Refined carbs should continue to be avoided.
30
What does FODMAP stand for?
Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyosis
31
What is a FODMAP?
Short chain carbohydrates found in food.
32
Why can FODMAPs be problematic for some people?
They are poorly absorbed in the small intestine and ferment in the colon aggravating GI symptoms.
33
Who are FODMAPs problematic for?
People with altered gut motility and sensitive gut walls. The increased water and gas generated as bacteria ferment FODMAPs causing pain, bloating, diarrhoea and constipation In people with SIBO, fuel for the bacteria in the small intestine
34
Name 5 high fodmap veg and 5 low
High- Artichoke Asparagus Cauliflower Garlic Green peas Mushrooms Onion Sugar Snap Pease Low- Aubergine Green beans Bok Choy Bell Pepper Carrot Cucumber Lettuce Potaote Tomato Courgette
35
Name- 5 high 5 low FODMAP fruits
High Apples Cherries Dried fruit Mango Nectarines Pears Plums Watermelon Low- Cantaloupe Grapes Kiwi fruit (green) Mandarin Orange Pineapple Strawberries
36
Name- 5 high 5 low FODMAP proteins
High- Legumes/pulses some marinated meats poultry Seafood some processed meats Low- Eggs Tofu Tempeh
37
Name- 5 high 5 low FODMAP nuts and seeds
High- Cashews and pistachios Low- Macadamias, peanuts, pumpkin seeds, walnuts
38
What are the 3 stages of FODMAP?
1. Restriction- Avoidance of all FODMAP foods for (2-6 weeks) 2. Reintroduction- gradual to find out tolerance levels (8-12 weeks) 3. Personalisation-Amount and type tailored to the individual
39
Why is the FODMAP diet only recommended as short-term?
FODMAPs are improtant prebiotics to support healthy gut flora
40
What is the typical macronutrient composition of the Blue Zone Diet
65% complex carbs 15% proteins 20% fats
41
Explain the 95/ 5 rule of the Blie Zone Diet
95% of food is- veg, fruit, nuts herbs, whole grains, beans. EVOO to saute and spices to season veg. 5% animal protein
42
What aspects of a Blue Zone diet contribute to longevity?
Low saturated fat High in nutrient-dense foods High fibre High in plant protein-protects against many cancets, lowers cholesterol and slow down ageing. Adequate intake of Omega 3
43
Explain the main principles of the mactobiotic diet
Combines tenets of Zen Busshism with a Western-style vegetarian diet Yin (cold sweet and passive and Yang (hot, salty, aggressive) are combined to create balance
44
45
46
Name 5 foods included in the macrobiotic diet
1. Whole, cereal grains (espc. brown rice) (25-30%) 2. Vegetables (30-40%) 3. Beans and legumes (5-10%) 4. Miso soup (5%)
47
Name 5 foods excluded from the macrobiotic diet
1. Dairy 2. Meat 3. Processed foods 4. Nightshade Vegetables
48
Name a lifestyle component of the macrobiotic diet?
Practise mindful eating, chew all foods well, avoid overeating
49
Name 3 benefits of the macrobiotic diet
1. Improves glycaemic control- -slows glucose absorbtion and the SCFA consumption supports intestinal flora which can support blood glucose balance 2. Cancer recovery 3. Lowers oestradial levels (reduces the risk of hormone dependant cancers)
50
By what mechanism can a whole foods vegetarian and vegan diets be linked to increased insulin sensitivity?
SCFAs interacts with tissue receptors that cause inflammation which in turn causes insulin resistance. It encourages the production of GLP-1 that stimulate production and release of insulin by the pancreas.
51
Name 5 benefits of Vegan/Vegetarian diets
1. Less obesity 2. Improves gylcaemic control 3. Lower intake of environmental contaminates (higher in animal products) 4. Reduced risk of food-bourne diseases 5. Improved longevity 6. Reduced risk of cancer-higher antioxidents in food, less carcinogens e,g, heterocyclic amines in cooked meats.
52
Which vitamins are low in a vegan/vegetaring diets and what foods can we incorporate the mitigate these potential deficiencies?
1. B12- Chlorella pyrenoidosa, nutritional yeast, sea vegerables, shitake and lionsmane mushrooms Veggie-cottage and feta cheese, eggs. 2. Vitamin D- Sunlight Mushrooms, egg yolk (veg) 3. Iron- Non-heam iron- Dark green veg, lentils, pumpkin seeds, qinoa, oats, chickpeas Combine with vit c rich foods for increased absorption 4. Omega 3- Rely on the conversion of ALA to EPA and DHA. This conversation must be supported by- -Avoid overconsumption of Omega 6. Adequate B6, zinc and magnesium. ALA sources-chia seeds, flaxseeds, flaxseed oil, hemp seeds and oil and walnuts.
53
What is the maximum heating temperature in a raw foods diet?
40-48 degress C
54
What is the main principle behind the raw foods diet?
Raw is the most nutritious was to eat food as cooking destroys enzymes and a range of nutrients especially Vit C, B vitamins and chlorophyll
55
Give two advantages and two disadvantages of a raw food diet?
Advantages- 1. High in fibre, vit, minerals and phytonutrients 2. Avoids issues associated with high heat cooking e.g. oxidation of fats and carcinogenic compounds. Disadvantages- 1. Not suitable for cold constitutions 2. Not suitable for those with impaired digestion/low vitality
56
Name 5 benefits of fasting
1. Improves emtional and physical well-being 2. Enhances cognition and mood 3. Helps weight loss, including visceral and adipose tissue 4. Improves blood lipid profiles 5.Improves Gycaemic control 6. Reduces inflammation and oxidative stress 7. Promotes healthy ageing.
57
Name 5 contraindications for fasting
1. Pregnancy and breastfeeding 2. Severe liver or heart disease 3. Eating disorders 4. Adrenal exhaustion 5. Diabetes (under supervision) All fasts longer than 48-hours should be supervised by a naturopath.
58
What guidance would you give to a client undertaking a fast?
It can lead to cold intolernace- keep warm Fasting days should be relaxing days Perioding fasting should be part of a healthy lifestyle Prepare your body before a fast.
59
Describe a 6-week fasting preparation
Week 1-No alcohol Week 2- No caffine or alcohol Week 3-No meat, alcohol or caffeine Week 4- No dairy, meat alcohol or caffine Week 5- No wheat dairy alcohol or caffine Week 6- No sugar, wheat, dairy, alcohol or caffeine Increase intake of alkalising fruits and vegetables and ensure adequate hydration
60
How long after a long fast can you return to normal eating. What/how should you be eating in this interim period?
3 days -Eat easy to digest foods in small amounts -Begin with vegetable broths, vegetable juice, steamed veg, salads and then add whole rice -Eat slowly and chew thoroughly
61
Describe the symptoms of a healing crisis that could be induced by a long fast. Why might this happen?
Nausea, muscle and joint pain, mucous, furred tongue, slow bowel movement, spots and rashes, headaches dizziness, stong emotions, fatigue, body odour, darker urine. The body stores significant levels of toxins in adipose tissue as these toxines enter the blood stream. The more toxic the system, the greater the crisis. This is why a fasting preparation is important
62
Name 3 ways in which we can make sure the channels of elimination are working optimally during a fast?
1. Adequate fluid intake-to support removal of waste by the kidneys and support bile and bowel function 2. Ensure good bile flow (use of bitter herbal teas to support this process)
63
Explain why enemas can be a useful tool in a fasting protocol
-Aids the immediate removal of detoxified products through the bowel -Prevents reabsorbtion of toxins -Reduces detox reactions -Accelerates results
64
Who might a vegetable broth fast be appropriate for?
Someone new to fasting or with lowered vitality
65
Name 5 benefits of a vegetable broth fast
-provides the body with minerals which balance and neutralise toxins in the body -very alkalising -supports cleansing via the kidneys -is gently and nourishing on the digestive system
66
Name 3 benefits of a juice fast
1. Alkalising 2. High nutrient density, easily absorbed 3. Rich in anti-oxident and anti-inflammatiry nutrients
67
What are the main principles of a cleanse and rebuild fast
-Drink fruit juices in the morning (cleansing) and vegetable juices in the evening (building) -Always organic- organic fruit and veg provide key nutrients for liver detoxification pathways -Carry out 1 day fasts regularly every week building to a 2-3 day fast every month or two
68
Describe the principles of a mono fast Name 2 benefits
Eat only 1 type of food (e.g. brown rice, grapes or apples) for a whole day The body gets energy but the digestive system and liver are rested.
69
What is the eat-stop-eat fast also know as?
OMAD- one meal a day 24-hour fast
70
What is the effect of fasting on cellular function
The activation of cellular stress pathways (hormesis) encourages the increased production of endogenous antioxidents and DNA repair mechanisms. This ensures decreased oxidative stress in all cells of the body.
71
By what mechanisms can IF lead to weight loss
-Metabolic shift to using fat for energy -Reduction in insulin supports lipolysis and decreases lipogenesis -Increases sensitivity to leptin
72
By what mechanism of action does IF protect against CV disease?
-Decreases oxidative stress and the inflammatory processes involved the in pathogenesis of atherosclerosis -Increases the resistance of cardia cells to ischaemia -Decreases resting heart rate and blood pressure
73
How can IF benefit the brain?
-Ketones have neuroprotective effects and increase alertness and mental acuity -Increases stress resistant proteins and BDNF to protect against oxidative, metabolic and excitotoxic insults and ischaemic injury
74
What is BDNF?
Brian Derrived Neurotropic Factor. A protein involved in the growth and development of nerve cells.

CNM Nutrition Year 1 Semester 2 (10 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions