Week 5 - DIETS, Proteins, Fats, Oils Flashcards
(41 cards)
What foods are eaten in vegetarian diet?
Eggs, dairy, honey are allowed.
Cons of a vegetarian diet
Overconsumption of dairy foods and carbohydrates can leave the person craving sugars and baked goods and can lead to nutritional deficiencies.
What is Lacto-Vegetarianism?
Eats dairy but not eggs
What is Ovo-Vegetarinism?
Eats eggs but not dairy
What is Lacto-ovo-vegetarianism?
Eats both dairy and eggs
Pescatarian Diet?
Eats fish, seafood, dairy, and eggs.
Pollotarian Diet?
Poultry and fowl only
Why would someone choose a vegetarian diet?
Health
Economy
Moral/ethics
Religion/culture
Vegan Diet?
No animal products, gelatin, honey, eggs, butter, etc…
No use of leather, wool, silk
Cons of a vegan diet?
May suffer nutritional deficiencies. B12 Calcium Iodine Zinc Protein
What foods are restricted in the Paleo diet?
Dairy, grains, sugar, legumes, processed oils, alcohol, coffee
Keto diet?
Lots of fats and few carbs.
Relies on ketone bodies rather than sugar/carbs for body fuel. Ketone bodies are a type of fuel the liver produces from stored fat.
Cons of Keto Diet?
High in saturated fats which can increase the risk of high cholesterol and lead to heart disease. Micro nutrient deficiencies may also result. Low in fiber so constipation may also result. The brain needs sugar so it may cause mental confusion, irritability.
List 5 practical recommendations for a healthy diet based on TCM Dietetics
Food classification (temp, flav, organ network, energy flow) Cooking method (cooling, warming) Inner attitude and environment Food quantity Food quality
Food Quantity. How much of each type of food should a diet consist of?
Grains 45-50% Vegetables 35% Fruit 5-10% Meat 5% Legumes 5%
Food Quality
Aim for fresh food as they have the most Qi.
Processed foods have weakened Qi and are inferior.
Plan A: Combing foods for better digestion
Recommendations
- Highest-protein foods go first.
- Salty foods should be eaten before other flavors
- Proteins, fats, starches combine with green and non-starchy vegetables.
- Sweets and fruit should be eaten alone or in small amounts after a meal.
Plan B: Combining for Maximum Digestion
- Take melons and milk alone
- Acid fruits combine with non-starchy and green veggies.
- Lettuce and celery combine with all fruit.
- High fat combine with acid fruits.
Plan C: One-Pot Meal
Good for weak or chronically ill
Instead of focusing on the order of foods eaten, it calls for cooking all ingredients for a meal in one pot with ample water (soups, stews, congees)
Optimal Meal Times
7-9 Breakfast
11-1 Lunch
4-7 Dinner
11 or 4 Snacks
Breakfast
Stomach is at its optimal digestive capacity. Meal should contain warming food (porridge) prepared with warming cooking method
Lunch
Substantial warm meal that strengthens middle burner
Dinner
Yang and Digestive capacity decrease and meal should be small and should support the growing Yin.
According to Pitchford, protein literally means _________ __________ since all of the tissues of the body are built and repaired by protein.
“Primary Substance”
