NTA Mod 1

  1. Define Nutrition and Nutrients
    • Nutrition: 1) A science focused on the interactions between living organisms and their live food 2) The study of the biological processes used by the body to breakdown, absorb, and utilize the nutrients contained in food.
    • Nutrients: The chemical substances contained in food that are necessary to sustain life. (They provide energy, contribute to the body's structure and regulate and assist in body processes - CPR)
  2. List the 6 classes of nutrients, explain the role of each within the body and give examples of healthy food choices for each
    • Protein
    • Fat
    • Carbohydrates
    • Water
    • Vitamins
    • Minerals
  3. Water
    Is the most important nutrient in the body.
    Makes up 55-60% of our total body mass
    • Roles in the body
    • Transporting nutrients
    • enabling cellular hudration
    • cushioning bones and joints
    • removing waste
    • flushing toxins
    • regulation body temperature
    • empowering natural healing processes (headaches are common side effect)
  4. Proteins
    Healthy food choices include:
    Wild caught fish & seafood
    Organic, 100% grass fed, pasture raised ruminant animals (beef, bison, elk, goat)
    Organic, pasture raised poultry and eggs (chicken, turkey, duck)
    Organic, raw, full fat, 100% grass fed or pasture raised milk products
    Soaked and sprouted nuts, seeds and Legumes (pumpkin, sunflower, almond, walnut)
    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 (immunity)
    • Hemoglobin: Red blood cells are specialized proteins that deliver oxygen around the body.(oxygen = energy. ATP is body's energy currency)
    • Hormones: These proteins regulate metabolism and almost every key function in the body.(including digestion)
  5. Fat
    Healthy food choices include:
    Omega 3s (PUFA): Mackerel, salmon oil, cod liver oil, walnuts, chia seeds, herring, flax seed
    Omega 6s (PUFA): Blackcurrent Seed, evening primrose, sunflower oil, sunflower seeds
    Omega9s (Mono): Olives, avocados, almonds, macadamia and respective oils.
    Saturated fats from pasture raised animals, grass fed (butter, tallow) organic coconut oil, organic palm oil.
    • Roles in the body:
    • Provide a source of energy
    • Act as building blocks for cell membranes and hormones
    • Serve as a protective lining for the organs of the body
    • Help regulate energy absortion by slowing the absorption of food
    • Increase satiety
    • Makes food taste good
  6. Carbohydrates
    healthy food choices:
    Vegetables: wide variety, in season, many colors with some raw and emphasis on leafy greens
    Fruit: always in whole form (not juices), organic and in season
    Tubers and Squash: starchy vegetables including yams, sweet potato, taro, plantains, pumpkin and parsnips
    Properly prepared Grains & Legumes: Only if tolerated and only when properly prepared (soaked, sprouted or fermented)
    • Roles in the body:
    • Providing fuel for the brain (comes from the quick conversion of carbs to glucose)
    • Provides a quick source of energy for muscles
    • Helping regulate protein and fat metabolism
    • Providing a source of fiber (plant) which helps with regular elimination of waste (toxins bind to fiber in carbs to cleanse the body)
    • Lubricates joints
Card Set
NTA Mod 1
The basics of Nutrition