Yr1 Foundations of Nutrition

Question 1

Naturopatic nutritionist definition

Answer 1

Treats each person as an individual who needs a unique apporach
Food as medicine
Importance of detox and cleansing
constitution
Finding the cause

Question 2

What are junk foods

Answer 2

Chemically altered, low in nutrients
Highly processed
High in calories, sugar, salt and refined carbs
Designed to encourage over eating

Question 3

Impact on the body of junk food

Answer 3

Hinders electrical flow between cells
Doesn’t nourish
Robs body of essential nutrients
REduces life expectancy and performance

Question 4

Benefits of grass-fed organic meat

Answer 4

2:1 omega 3 to 6 ratio (grain 20:1) 10 x less inflammatory
Higher vitamins and minerals
Higher CLA conjugated linoleic acid - heart health, body weight and blood suger

Question 5

Red meat benefits

Answer 5

complete protein 9 essential amino acids
iron zinc, b vitamins phosphorus selenium

Question 6

Red meat negatives

Answer 6

cholesterol and saturated fat
no fibre
pro-inflammatory
acid forming

Question 7

Poultry benefits

Answer 7

Complete portein
B vitamins - 1, 2, 3, 5, 6 12
Vitamin E
Iron
zinc
magnesium
*Less saturated fat than red meat but less B12

Question 8

Poultry negatives

Answer 8

Food poisoning risk - campylobacter
often intensively farmed

Question 9

Eggs benefits

Answer 9

*cholene - good for brain health
complete source of protein
Seleniu, vitamin A, D, B6, B12, zinc, iron and copper
immune health -
eye health - vitamin A and antioxidants

Question 10

Egg negative

Answer 10

High in arachidonic acid so can be pro-inflammmatory

Question 11

Fish benefits

Answer 11

Complete protein
omega-3
Vitamin D
B2
Calcium
Phosphorus
Iron
Zinc
Iodine
Magnesium
Potassium

Question 12

Fish negatives

Answer 12

Mercury
PCBs - polychlorinated biphenyls
Long-living, large predatory fish

Question 13

Farmed fish issues

Answer 13

Dyes and toxic chemicals
Lower omega-3’s
Vaccinated and de-sexed
More disease
Environment

Question 14

Benefits of crustaceans and shellfish

Answer 14

Complete protein
Omega-3
Vitamin B12
Zinc (esp oysters)
Iron
Magnesium

Question 15

Negatives of crustaceans and shellfish

Answer 15

Crustaceans high in cholesterol
Food poisoning common
Prawns intensively farmed
Waste feeders, accumulate toxins inc mercury

Question 16

2 x warm animal proteins

Answer 16

Red meat and dark meat of poultry

Question 17

1 x warm animal protein

Answer 17

Crustaceans

Question 18

2 x neutral animal proteins

Answer 18

Poultry and eggs

Question 19

3 x cool animal proteins

Answer 19

Fish,
Shellfish
Dairy

Question 20

1 x damp forming animal protein

Answer 20

Dairy

Question 21

2 x moist animal protein

Answer 21

Fish and shellfish

Question 22

Which bean has all 9 amino acids?

Answer 22

Butter beans

Question 23

Benefits of plant based foods

Answer 23

Rich and varied source of vitamins, minerals, phytonutrients and antioxidants
Support gut microbiome
Help support healthy intestinal barrier
Help with cognitive function and neurological health

Question 24

Beta-carotene definition

Answer 24

Orange pigment
Antioxidant
Precursor to vitamin A

Question 25

Flavonoids definition

Answer 25

Group of phytonutrients (plant chemicals) Vivid colours

Question 26

Lutein definition

Answer 26

Carotenoid antioxidant Support eye and skin health Abundant in green leafy veg

Question 27

Quercetin definition

Answer 27

Plant pigment Mostly red veg and fruit Anti-inflammatory Anti-histamine

Question 28

Indole-3-carbinol definition

Answer 28

Cruciferous veg Oestrogen metabolism

Question 29

Glucosinolates

Answer 29

Sulphur-containing compounds in cruciferous veg

Question 30

Lycopene

Answer 30

Gives some veg their red colour. Antioxidant in tomatoes Anti-cancer and mens health

Question 31

Anthocyanins

Answer 31

Flavanoid Antioxidant properties - red, purple and blue plants their colouring

Question 32

Mucilage

Answer 32

Thick polysaccharide - that gel helps coat mucus membranes

Question 33

Root vegetables benefits

Answer 33

Plant store rooms - antioxidants vits A, B, C Often good source of iron Energy Sweet potato has enough vit A for RNI Turnip greens has as much calcium as cheddar slice Beetroot can improve blood circulation - nitric oxide - vasodilator

Question 34

Which root veg is good for exercise

Answer 34

Beetroot - improve blood circulation by increasing levels of nitric oxide - vasodilator

Question 35

Energetics of root veg

Answer 35

Genty warming Easy to digest Orange - strengthening for digestion Beetroot - blood building Think seasonal eating

Question 36

Potatoes nutrients

Answer 36

*B2, B3, B5 B6* Folate C Iron *Magnesium* *Potassium* Beta-carotene Lutein Quercetin Digestive health Cardiovascular health.

Question 37

Sweet Potatoes

Answer 37

*Vitamin A* *B1, B2, B3, B5, B6* C Calcium Iron *Magnesium* *Potassium* *Beta-carotene* Blood-sugar regulation Vision, skin Immunity Brain health - antioxidants, brain function

Question 38

Carrots

Answer 38

*Vitamin A* *B1, B2, B3, B5, B6* Folate E C K Calcium Iron Magnesium Potassium Beta-carotene Lutein Vision Reproductive health Immune Mucus barriers - vit A Cardiovascular

Question 39

Parsnips

Answer 39

Manganese "B2, B3, B5, B6* Folate C E Iron Magnesium Potassium Beta

Question 40

Beetroot

Answer 40

A *B1, B2, B3, B5, B6* Folate C E K Iron Magnesium Manganese Potassium Beta-Carotine Lutein *Remember nitric oxide for blood flow)

Question 41

Celeriac

Answer 41

B6 C *K* Calcium Iron Manganese Magnesium Phosphorus Potassium Digestive health Bone health - vitamin K content

Question 42

Another name for cruciferous veg

Answer 42

Brassicas

Question 43

Cruciferous Veg benefits

Answer 43

Vitamins - B, C EK Calcium Iron Potassium Fibre Flavanoids *Indole-3_carbinol Sulphur compounds - glucosinolates - anti-inflammatory, support liver detox Cancer prevention Anti-viral

Question 44

Cauliflower

Answer 44

B1, 2, 3, 6 Folate C K Copper Iron Manganese Beta-carotene Lutein Glucosinolates Cancer prevention Deactivation of oestrogen Respiratory health Liver detox