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Define Nutrition and Nutrients
- Nutrition: A science focused on the interactions between living organisms and their food(live food), the study of biological processes used by the body to breakdown, absorb and utilise the nutrients contained in food.
- Nutrients: Are chemical substances contained in food that are necessary to sustain life. They play many key roles in the body including: Providing energy - Heat, contributing to the body's structure, regulating and assisting in body processes - enzymes and hormones.
List six classes of nutrients, explain the role of each within the body and give examples of healthy food choices for each.
- Water = 60% - improving oxygen to cells, transporting nutrients, lubricating joints, improving cell to cell communication. Room temp, contaminant free, mineralised.
- Proteins = 18% - Building blocks of the body, in addition to forming tissues; proteins play crucial roles in enzymes; antibodies; Hemoglobin; hormones. I.e wild caught fish, 100% organic grass fed beef, 100% pasture raised poultry, soaked & sprouted nuts, seeds, legumes.
- Fats = 15% - providing a source of energy, building blocks for cell membranes and hormones, aiding absorption of A,D,E & K, allowing proper use of proteins, protective lining of the organs, slow release energy, increasing satiety, tastes good. Ω3 (polyunsaturated) mackerel, salmon, cod liver oils, walnuts, chia, flaxseed, egg yolks;
- Ω6 (polyunsaturated) blackcurrant seed, evening primrose, sunflower, sesame oils, pistachios, pumpkin and sunflower seeds.
- Ω9 (Monounsaturated) olive, avocado, almond, hazelnut, macadamia oils and related fruit /nuts.
- Saturated , pasture raised animals, grass fed, organic virgin coconut oil, organic palm oil.
- Carbohydrates = 2% - provides fuel for the brain, quick energy for muscles, help regulate fat and protein metabolism, help fight infections, promote growth of tissues such as skin and bones, lubricating joints. Vegetables - many colours, organic, green leafy. Fruit - always whole form, organic. Tubers & squash - sweet potato, yams, taro, plantains, pumpkins etc. properly prepared grains and legumes - only if tolerated and have been soaked, sprouted or fermented.
- Vitamins = <1% - act as coenzymes in metabolic processes, support tissue growth, disgestion, elimination & immune function, hormone production, disease resistance and gut health. Organic fruits and vegetables, whole, raw and cultured foods, pasture raised meats and poultry products, wild caught seafoods.
- Minerals = 4% - cofactors for enzyme reactions, tightly regulating serum pH, maintain osmotic pressure, transfer of nutrients across cell membranes, proper nerve conduction, tissue growth and relaxation, structural and functional support. Nutrient dense food and beverages, mineral rich bone broths, unrefined sea salt, vegetables, mineral rich water.
Describe the 5 major milestones that have led to the "modern" diet.
- 1. Agricultural revolution - farming practices 12,000 years ago.
- 2. Refined sugar 1600s
- 3. Industrial revolution - 1800s
- 4. Food giants - 1900s
- 5. Chemical revolution - WW2 - present
Describe Dr's Price and Pottenger's contribution to nutritional research.
- From Dr Price - a variety of diets 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 and in their whole forms.
- Could not find a vegan culture that was truly healthy.
- Commonalities of findings - they contained no refined or denatured foods, they all used some sort of animal products - some raw, diets were 4 times higher in calcium and other minerals and encompassed 10 times the fat-soluble vitamins than that of modern western diet, high enzyme content.
- From Dr Pottenger - conducted study showing a connection between physical degeneration and non species appropriate foods across multiple generations- in other words whole v processed foods over several generations. effects could be reversed but over several generations on a whole food diet.
Effectively communicate the basic food selection and preparation guidelines of Nutritional Therapy.
- 40 - 30 - 30
- 40% Carbs - low glycemic vegetables - raw or lightly cooked, 2/3 fresh whole fruits, occasional starchy carbs - whole grains, whole grain breads, potatoes, rice.
- 30% Fats - organic raw, soaked nuts & seeds, raw, cold pressed oils, saturated fats from sustainable healthy sources.
- 30% Protein - organic grass fed meats / poultry, wild caught seafood, whole, raw or cultured dairy, eggs.