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Name some (semi-processed) whole foods
- -cheese
- -yogurt
- -milk
- -tofu
- -soymilk
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Why are whole foods better than processed foods
- -processing may decrease nutritional value by:
- -removing parts of whole foods
- -heating
- -adding trans fats, sugars, etc
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What is the diff b/n whole grain and whole wheat and what does the wheat germ contain?
- whole grain: all part used in same proportions of the original kernal
- whole wheat: up to 5% of the kernel can be removed
- wheat germ: protein, fibre, both essential fatty acids, more
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Contrast table salt to unrefined sea salt
unrefined: 84% sodium chloride, lots of minerals
table: way more iodine, may have more or less NaCl
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List some common nutrient deficiencies in NA (vitamins and 6 others)
- -Vitamins A, B6, C, D, E, K
- -Calcium
- -Fibre
- -Omega 3
- -magnesium
- -potassium
- -Iron
- -others
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What is there an excess of in the NA diet?
- -trans fats
- -saturated fats
- -omega 6
- -sodium
- -phosphorus
- -high GI carbs
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What to look for in a healthy meal?
- -colourful, flavourful
- -2 servings of fruits and veggies
- -adequate calories
- -nutrient density
- -others
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List 4 key recommendations from the Canada food guide
- 7-10 servings of fruits and veggies
- 6-8 servings grain products
- 2 servings of dairy
- 2-3 servings meat
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Recommended safe limits on drinking
- men: <= 2 drinks/day
- women: <= 1 drink/day
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"I want to quit drinking coffee, but when I do I get terrible headaches"
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Define food security
limited or uncertain avail. of nutritionally adequate foods, or uncertain methods of acquiring foods
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List 4 threats to food system sustainability
- 1) fuel prices
- 2) climate change
- 3) water supplies
- 4) soil fertility
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What oxidative stress and chronic inflammation linked to?
- -aging
- -arthritis
- -cancer
- -CV disease
- -diabetes
- -others
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list some examples of anti-oxidant defences
- -vitamins (Vit C and Vit E are the major ones)
- -omega 3
- -AAs, proteins, peptides
- -phytochemicals
- -minerals
- -enzymes
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What is ORAC and what are some examples of food with high ORAC?
- Oxygen Radical Absorbance Capacity
- -spices: cloves, oregano, rosemary, tumeric
- -blueberries, chokecherries, etc
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List 4 health benefits to being a vegetarian and why these benefits exist
- 1) lower cholesterol
- 2) lower BP
- 3) lower body weight
- 4) lower risk of dying from heart disease
lower intake of saturated fats, more fruits, veggies, nuts, whole grains
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Describe the Mediterranean diet
- Daily consumption of fruits and veggies
- whole grain breads
- extra virgin olive oil
- moderate consumption of fish, poultry, nuts
- low red meat consumption
- moderate red wine
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Describe the Okinawan diet
- veggies
- whole grains
- soy foods
- fish 2-3 times a week
- tumeric tea
- Low calorie intake
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In what way does the Okinawan diet resemble the Mediterranean diet? How does it differ?
resemble: lots of veggies, some fish, mainly whole foods
differ: Okinawan diet is low fat, contains little dairy and fruit, and contains soy foods
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A patient with a FHx of heart disease tells you they try to stick to a low fat diet
- -low fat not necessarily better for heart disease, e.g. Mediterranean diet is high fat (omega 3 and monounsaturated)
- -make sure he isn't supplementing the low fat with high GI carbs
- -persuade him to eat more omega 3 fat
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What influences BMR?
- -gender
- -age
- -genetics
- -% fat (higher lowers BMR)
- -others
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What are the 4 major components of a portfolio diet?
- -soluble fibre
- -nuts
- -soy
- -plant sterols (whole grains, bran, legumes, others)
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You measure the blood lipids of an overweight 62 year old man and find he has elevated LDL levels
- -increase soluble fibre intake
- -use margarine with plant sterols
- -have almonds for a snack
- -have fatty fish
- -others
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What are the 4 stages on an elimination diet?
- 1) planning
- 2) elimination
- 3) Challenge
- 4) review and diet planning
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what nutritional deficiencies contribute to depression?
- -omega 3
- -B vitamins
- -vit D
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A mother of a 18 month old, underweight child tells you, “Milk gives her diarrhea, so we just give her water or apple juice.”
- -probably lactose intolerant
- -fruit juice is NOT an adequate subs for milk
- -screen for celiac disease
- -try fortified soy milk
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Name some (5) micronutrients involved in DNA stability
- -Vit C
- -Vit E
- -Vit B12
- -riboflavin
- -folate
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Define nutrigenetics and nutrigenomics
nutrigenetics: how gene variants influence nutritional requirements
nutrigenomics: how contents in food affect gene function
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What are the 4 parts of a food label
- -ingredients list
- -nutrition label
- -food allergens
- -manufacturers name, address, phone #
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On a nutrition label, what are the daily values for sodium, iron, and calcium
- sodium: 2400 mg
- calcium: 1100 mg
- iron: 14 mg
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Who is at increase risk for food-borne illness?
- -infants
- -children
- -adults > 60
- -pregnant women (mildly immunosuppressed)
- -other people with weakened immune systems
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"I'm trying to quit coffee, but when I do I get a terrible headache"
- -why are they quitting coffee?
- -coffee does have some health benefits
- -better to slowly wean yourself off
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"is drinking reverse osmosis water going to make me deficient in minerals?"
- -usually not a major source of minerals in NA, but can be
- -better to get a reverse osmosis filter that re-adds minerals
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define bioavailability
proportion of an ingested nutrient that is absorbed and utilized
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Who is an increased risk for nutrient-drug interactions?
- -patients on multiple medications
- -patients on long-term medications
- -chronically ill patients
- -older adults
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A patient you are seeing is on long term
corticosteroids because of having a heart lung transplant. What nutritional
advice would you offer her?
- -osteoporosis is a big concern
- -make sure she is getting enough Ca++ and vit D
- -weight bearing exercise with adequate fruit and veggies intake
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Woman wants to go off oral contraceptive because she is so moody when she takes it
- -OC can cause vitamin deficiencies
- -decreases folate levels by as much as 40%
- -could explore other contraceptive methods or get her on a good multivitamin
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What to look for in a multivitamin
- -vit A (<2300-3000 IU) and/or beta carotine
- -RDA of all (8) B vitamins
- -vit C: 70-90 mg
- -vit D3: >600 IU
- -Vit E 15 IU
- -Minerals: RDA, Zn:Cu ratio should be 10:1
- -iron for women, and runners
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Describe some core (go-to) supplements
- -Vit D (1000 IU)
- -a good, balanced multivitamin
- -additional calcium/magnesium as needed with meals
- -essential fatty acids if fish not eaten 2-3 times a week
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What are the dirty dozen foods?
- 1) peach
- 2) apples
- 3) Bell pepper
- 4) Celery
- 5) Nectarine
- 6) Strawberries
- 7) Cherries
- 8) Kale
- 9) Lettuce
- 10) Grapes
- 11) Carrot
- 12) Pear
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