1. What is Nutrition
    • 1. A science based on the interactions between living organisms and their food
    • 2. The study of the biological processes used by the body to consume, break down, absorb, and utilize the nutrients contained in food
  2. List the 6 classes of Nutrients
    • Water
    • Fats
    • Proteins
    • Carbohydrates
    • Vitamins
    • Minerals
  3. Explain the role of Water in the body
    • Transporting nutrients
    • Removing waste
    • Flushing toxins
    • Improving oxygen delivery to cells
    • Moistening oxygen for easier breathing
    • Cushioning bones and joints
    • Absorbing shocks to joints and organs
    • Lubricating joints
    • Preventing tissues from sticking
    • Regulating body temperature
    • Enabling cellular hydration
    • Improving cell‐to‐cell communications
    • Maintaining electrical properties of cells
    • Empowering natural healing processes
  4. Explain the roles of Protein in the body
    In addition to being the "building blocks" of many tissues, proteins also play the following crucial roles in the body:

    • Enzymes: These specialized protein molecules act as the managers and catalysts for all biochemical processes
    • Antibodies: These protein structures help fight infection and destroy foreign invaders.
    • Hemoglobin: Red blood cells are specialized proteins that deliver oxygen around the body
    • Hormones: These proteins regulate metabolism and almost every key function in the body
  5. Explain the roles of Fat in the body
    • Provide a source of energy
    • Acting as building blocks for cell membranes and hormones
    • Aid absorption of fat-soluble vitamins A,D, E, K
    • Allow for the proper use of proteins
    • Serve as protective lining for the organs of the body
    • Help regulate energy by slowing the absorption of food
    • Increase satiety
    • Make food taste good
  6. Explain the roles of Carbohydrates in the diet
    • Provides fuel for the brain
    • Provides a quick source of energy for muscles
    • Helps regulate protein and fat metabolism
    • Provides a source of fiber, which helps with regular elimination of waste
    • Helps fight infections (with protein + fats)
    • Promotes growth of body tissues such as bones and skin (with protein + fats)
    • Lubricates joints (with protein + fats)
  7. Explain the roles of Vitamins in the body
    • Act as co-enzymes (“helpers”) in metabolic processes
    • Supports tissue growth, vitality, and overall health
    • Supports digestion, elimination, immune function + resistance to disease
    • Prevents deficiency related disorders + health problems
  8. Explain the roles of Minerals in the body
    • Little "spark plugs""
    • Act as co-factors for enzyme reactions
    • Tightly regulate serum pH
    • Maintaining osmotic pressure across cell membrane
    • Facilitating the transfer of nutrients across cell membranes
    • Maintaining proper nerve conduction
    • Contracting + relaxing muscles
    • Regulating tissue growth
    • Providing structural + functional support eg. bones
  9. Describe the 5 major milestones that led to the “modern” diet
    • Agricultural revolution - 1,200 yrs ago
    • Refined sugar - 1600s
    • Industrial revolution - 1800s
    • Food giants - 1900s
    • Chemical revolution - WWII to present
  10. Describe Dr. Price's contributions to nutritional research
    • There’s a great variety of diets that are healthy
    • There are certain dietary laws that are inflexible and unchangeable:
    • - must get fat soluble factors from animal sources
    • - in order to be healthy, foods must be properly prepared + in their whole forms

    While the diets of healthy cultures varied greatly, there were several commonalities:

    • Contain to refined or denatured foods
    • Use some type of animal fat, with some raw
    • *Diets were 4x higher in calcium + other minerals and encompassed 10x the fat-soluble vitamins than the modern western diet
    • Included foods with high enzyme content (All wild, raw, unprocessed foods higher in enzymes)
    • Seeds, grains, legumes, and nuts were soaked, sprouted, fermented, or naturally leavened
    • Fat content varied from 30-80% of total cals, but on 4% from polyunsaturated fatty acids
    • Diets contained nearly equal amounts of omega-3 + omega-6 fatty acids (1:1)
    • Diets made use of bones, usually in broth
  11. Describe Dr. Pottinger's contribution to nutritional research
    The most profound lesson from Pottenger’s cat studies was that the most profound physical degeneration occurred not in the first generation malnourished cats, but in the next two. The same intergenerational patterns of degeneration can be seen in today’s human population:

    • Structural deformities
    • Social and psychological disorders
    • Allergies
    • Reproductive problems

    Dr. Pottenger reversed the diets of the first and second processed milk cats. It took four generations for the cats to return to normal.
  12. Identify the recommended amounts of macro nutrients in a daily diet
    • Incorporate a proper balance of fats (30%), proteins (30%) and carbs (40%)
    • Keep in mind bio-individuality in regards to these ratios.
  13. Examples of healthy food options in each category: Protein (30%)
    • Organic grass-fed beef
    • Wild meats
    • Organic free-range poultry
    • Low-toxicity, sustainable, wild seafood
    • Organic, free-range eggs
  14. Examples of healthy food options in each category: Fat (30%)
    • Organic, raw, soaked nuts and seeds
    • Organic, raw, cold-pressed oils from nuts and seeds (flax, sesame)
    • Organic, cold-pressed, extra virgin olive oil
    • Saturated fats from sustainable, healthy sources (beef tallow, pork lard)
  15. Examples of healthy food options in each category: Carbs (40%)
    • Low glycemic vegetables that are raw or lightly cooked
    • Include 2 - 3 fresh, whole fruits p/d (not juice)
    • Occasionally, include starchy carbs (whole grains, whole grain breads, potatoes, brown rice) keep starchy carbs to below 15% of calorie intake
Card Set
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