question

What is the Zone diet?

answer

Balanced ratio at each meal - 30% protein - 30% fats - 40% carbs Small, frequent meals - <500 calories meal - <100 calories snack

question

What is the Weight Watchers diet?

answer

- Portion and calorie-controlled pre-packaged meals - Heat and eat - Low in saturated, trans fats and sodium - Variety in plans: low glycemic, male or female, seniors, diabetics, etc - Access to other weight control tools such as on-line or in-person support

question

What is the Ornish diet?

answer

- Vegetarian - 70% carbs: Complex & high fiber - 10% fats: Low saturated fats and cholesterol - 20% protein

question

What is the Atkins diet?

answer

- High protein, Moderate fat, Low carb- => 4 phases: - Induction: 2 weeks, <20 g carbs - Ongoing weight Loss: Slow increase in carbs, up to 60 g a day until weight loss stops - Pre-maintenance: 2-3 months, Increase by 10 g carbs a week, Slower weight loss <1 # QW - Maintenance: Up to 90 g carbs, Goal weight achieved

question

Describe specific diet changes (diets with modifications, foods to avoid, food to add) for prevention of cardiovascular disease and basic dosages (per day or week).

answer

- Avoid oxidizing factors and trans-fats - Antioxidant-rich diet - Fiber-rich diet - Low-moderate alcohol intake - Low-moderate caffeine intake - Low intake of regular soda and juices - Switch to beneficial fats

question

What is the DASH diet?

answer

- Low sodium intake - Carbs: 55-60% - Protein: 15-20% - Fat: 25-30%

question

What is the Mediterranean diet?

answer

- High intake of fruits, vegetables, whole grains, legumes, potatoes, nuts, seeds, some dairy (yogurt) - Moderate intake of olive oil (primary monounsaturated oil) - Low-moderate intake of high fat dairy, fish, and poultry - Little or no red meat - Eggs up to 4 times weekly - Low-moderate alcohol intake (red wine) - Seasonal and fresh foods - Daily exercise

question

What is the Paleo diet?

answer

- Hunter-gather or stone age diet - Seasonal, fresh foods - Intake of meat, eggs, fish, vegetables, root vegetables, fruits, nuts - No grains, beans, potatoes, sugar, or dairy—some variety in suggestions

question

Name supplements or functional foods that are useful for prevention of cardiovascular disease and why. Be as specific in mechanism as possible.

answer

- Phytosterols: lowers cholesterol and LDLs by displacing from micelles - Omega-3s/Fish oil: lowers TAGs, increases HDLs - Magnesium: regulates calcium absorption and contractility, relaxes smooth muscle, increases HDLs - Calcium: regulates smooth muscle contraction

question

Name a cardio-protective spice or herb.

answer

- Allium family (garlic, onions) - Hot peppers - Black pepper - Tumeric - Cinnamon - Ginger - Cocoa

question

Name several pairs of nutrients that need to be evaluated together when supplementing in diet.

answer

- calcium and magnesium - sodium and potassium

question

Recognize the major therapeutic indications, toxicity and deficiency states of the following nutrients: Calcium, Sodium, Potassium, Vit. E, Vit. K, Niacin.

answer

- Sodium deficiency: cramping, fatigue, nausea - Sodium toxicity: hypertension, anorexia, vomiting - Potassium deficiency: cardiorespiratory difficulties, psychosis, constipation - Potassium toxicity: diarrhea, arrhythmia, paralysis, hypotension - Vit. E deficiency: rare, hemolytic anemia in infants, disruption of myelin in adults, lipid malabsorption - Vit. E toxicity: 1800 IU a day has shown prolonged blood clotting time, may interfere with Vit. K. - Vit. K deficiency: rare, hemorrhagic disease in newborn, increased bleeding, osteoporosis - Vit. K toxicity: very rare - Niacin deficiency: pellagra (dermatitis, diarrhea, dementia) - Niacin toxicity: vasodilation, nausea, liver problems

question

Recognize the major therapeutic indications, toxicity and deficiency states of zinc.

answer

- Functions: cell growth and replication (epithelium), sexual maturation and reproduction, night vision, immune defenses, taste and appetite, cofactor for enzymes and insulin, prostate cancer prevention - Toxicity: nausea, decreased immune function, increased cholesterol (due to copper deficiency) - Deficiency: growth retardation, skin lesions, impaired wound healing, immune deficiencies, delayed sexual maturation or fertility, behavioral disturbances, decreased or lost sense of smell and taste

question

Recognize the major therapeutic indications, toxicity and deficiency states of phosphorus.

answer

- Function: teeth, bones, nucleic acids, ATP, conjugated proteins, and buffering - Deficiency: due to starvation or large intake of antacids - Toxicity: common in carbonated beverages

question

Recognize the major therapeutic indications, toxicity and deficiency states of iodine.

answer

- Function: thyroid hormone synthesis, BMR regulation - Deficiency: goiter, cretinism - Toxicity: Graves disease, Hashimoto's thyroiditis

question

Recognize the major therapeutic indications, toxicity and deficiency states of selenium.

answer

- Function: glutathione peroxidase, vitamin E sparing, cancer inhibition, conversion of T4 to T3 - Deficiency: weakeness, depigmentation, muscular dystrophy, Keshan disease - Toxicity: loss of hair, nails, teeth

question

Recognize the major therapeutic indications, toxicity and deficiency states of chromium.

answer

- Function: insulin binding, glucose stability, fat and cholesterol metabolism - Deficiency: hyperglycemia, increased TAGs

question

Recognize the major therapeutic indications, toxicity and deficiency states of iron.

answer

- Function: hemoglobin, myoglobin, tyrosine pathway cofactor - Deficiency: anemia, pallor, glossitis, spoon nails, decreased cognition - Toxicity: hemochromatosis, CV disease

question

Recognize the major therapeutic indications, toxicity and deficiency states of copper.

answer

- Functions: cofactor for enzymes, collagen repair, hemoglobin synthesis, anti-inflammatory, myelin synthesis, cancer prevention, cholesterol lowering, skin cancers, prevention of CVD, prevention of stomach cancer - Toxicity: excess levels can be consumed from water, pans and pipes, poor memory, depression, insomnia, joint pain, migraines, Wilson's Disease - Deficiency: liver and brain damage, anemia, neutropenia, vascular degeneration, depigmentation, hypothermia, hypotonia, inborn errors (Menkes Disease)

question

Recognize the major therapeutic indications, toxicity and deficiency states of vitamin C.

answer

- Functions: build and maintain connective tissue, synthesizes collagen, very high concentrations in the adrenals, anti-oxidant, co-factor in tyrosine pathway, increases macrophage activity, anti-histamine effect, glucose transporter for cellular uptake, wound healing, anti-inflammatory - Toxicity: unlikely (excess excreted in urine), oral dosage over 6 g can produce diarrhea or loose stools, oxidation at high levels (prevented by taking buffered vitamin C), oxalate formation leads to kidney stones if already prone to oxalate kidney stones - Deficiency: extreme cases lead to scurvy and can be prevented with 5 mg/day (fatigue, weakness, muscle cramps, aching joints), decreased immune function, decreased glucose tolerance, adrenal fatigue

question

Recognize the major therapeutic indications, toxicity and deficiency states of vitamin D.

answer

- Function: increased calcium absorption and resorption, increased serum calcium, cancer prevention - Toxicity: weakness, vomiting, constipation, calcification of soft tissues, kidneys, lungs and ears, 25000-60000 IU/day for 1-4 months for adults is toxic, 2000-3000 IU/day for children is toxic - Deficiency: rickets, osteomalacia, osteoporosis, psoriasis, cardiovascular disease, seasonal affective disorder, deficiency can be caused by latitude and season, aging, skin pigmentation, clothing, and sunscreen use

question

Recognize the major therapeutic indications, toxicity and deficiency states of vitamin A.

answer

- Function: vision, anti-oxidant, immunity, development - Deficiency: blindness, hyperkeratosis, reduced immunity, diarrhea, loss of tooth enamel and bone mass - Toxicity: fatigue, vomiting, bone pain, dry hair/skin/nails, hepatosplenomegaly

question

Recognize the major therapeutic indications, toxicity and deficiency states of folic acid.

answer

- Function: purine synthesis, RBC/WBC formation, neural tube closure - Deficiency: hypersegmented neutrophils, macrocytic RBC, poor development, glossitis - Toxicity: interference with seizure medications and chemo

question

Recognize the major therapeutic indications, toxicity and deficiency states of vitamin B12.

answer

- Function: methylation, DNA production, cab metabolism, nervous system functioning - Deficiency: pernicious anemia - Toxicity: not likely

question

Recognize the major therapeutic indications, toxicity and deficiency states of pantothenic acid.

answer

- Function: produce ATP in Krebs cycle, transmit nerve impulses, protein metabolism - Deficiency: uncommon - Toxicity: unlikely

question

Recognize the major therapeutic indications, toxicity and deficiency states of thiamine.

answer

- Function: sodium transport, carb metabolism in the brain, Krebs cycle cofactor - Deficiency: mental confusion, muscle weakness, palpitations, Wet beriberi (edema), Dry berberi (muscle wasting), Wernike-Korsakoff (encephalopathy and psychosis) - Toxicity: VERY unlikely

question

Recognize the major therapeutic indications, toxicity and deficiency states of biotin.

answer

- Function: synthesis of amino acids and fatty acids, cofactor for prebiotic bacteria, insulin synthesis and release - Deficiency: elevated glucose and cholesterol, scaling dermatitis, alopecia - Toxicity: unknown

question

Describe guidelines for dupuration diet and water-only fasting.

answer

- Dupuration: hypoallergenic diet and supplements emphasizing liver/gallbladder health and fiber; emphasize vegetables, fruits, protein, nuts/seeds, water; eliminate caffeine, sugar, refined grains, dairy, processed protein - Water-only fasting: prepare by simplifying diet to protein, fruit, veg, whole grain, day before eat only fruit and veg, water-only during fast, end by introducing fresh fruit , then nonstarchy veg, then grains, veg, and proteins

question

Name the 5 major routes of elimination in the body.

answer

- GI tract/ liver/ gall bladder - Kidney/ bladder - Lungs/ respiratory - Skin and lymph - Mental and emotional

question

Besides diet changes in the dupuration protocol, name several other supplements, herbs, or treatments can be used to facilitate detoxification, and how they work.

answer

- fiber: psyllium binds endotoxins - multivitamin: supplies cofactors and antioxidants - lipotrophic: stimulates liver and gall bladder release

question

Name steps to safely prepare for and cease a cleansing protocol.

answer

AND PIE - Abstain from GI destroying foods, drugs, alcohol - Nourish with medical foods for GI healing - Detoxification - Probiotics - Identify food sensitivities, intolerances, dysbiosis - Eliminate food sensitivities, intolerances, dysbiosis

question

Name foods high in Beta-Carotene.

answer

ORANGE: carrots, yams, pumpkin, cantaloupe, apricots, citrus

question

Name foods high in Lutein.

answer

GREEN: peppers, spinach, kale, lettuce, peas, egg yolk

question

Name foods high in Lycopene.

answer

PINK: tomatoes, watermelon, grapefruit, papaya

question

Name foods high in Anthocyanidins.

answer

PURPLE: grapes, berries, cherries, plums

question

Name foods high in Isothiocyanates.

answer

CRUCIFEROUS: broccoli, cabbage, collards, chard, cauliflower, turnip greens

question

Name foods high in Isoflavonoids.

answer

soy and legumes

question

Name foods high in Lignans.

answer

whole grains, nuts, and seeds

question

Name specific diet changes to decrease general cancer risk (diets with modifications, foods to avoid, food to add) and basic dosages (per day or week).

answer

- Garlic: stimulate WBCs - Ginger: stimulate WBCs - Cinnamon: circulatory stimulant, antioxidant - Cayenne: circulatory stimulate, antioxidant - Fermented food + probiotics: stimulate immune response by promoting GI flora balance

question

Name supplements that can be used for acute immune support and why.

answer

- Vitamin A: increase antibodies (10,000 IU) - Vitamin C: increase WBCs (1000 mg) - Zinc: increase NK cells (15-60 mg)

question

Name supplements that can be used for chronic immune support and why.

answer

- Vitamin D: increase WBCs (2000 IU) - Vitamin E: increase NK cells (800 IU) - Selenium: increase NK cells - Carotenoids: increase WBCs, NK cells, T-helper cells

question

Name specific diet changes to manage autoimmune disorders (diets with modifications, foods to avoid, food to add) and basic dosages (per day or week).

answer

- Avoid allergenic foods (gluten, dairy, animal products) - Treat dysbiosis - Treat heavy metal toxicity - Anti-inflammatory diet: eliminate saturated fat; limit grains, dairy, processed meats, refined carbs, sugar, alcohol; increase fruit, veg, legumes, fish

question

Identify lifestyle & health factors that increase cancer risk.

answer

- age, race, genes - family and medical history - environmental toxins - hormone replacement - smoking - obesity - depression - diet and alcohol

question

Name supplements used for general cancer prevention and why, and give example of each category.

answer

- Vitamin C: antioxidant, increase immune function - Vitamin E: increase immune function - Selenium: prevents free radical damage

question

Name food categories, diets, or supplements to decrease breast, lung, colon , and prostate cancer risks.

answer

- Prostate cancer: zinc, vitamin D, selenium, lycopene, fish oil, soy - Breast cancer: vitamin D, soy, lignans, cruciferous veg, indole-3-carbanol, calcium-d-glucarate - Lung: beta-carotene, tumeric, green tea, quercetin, fish oil - Colon: fiber, calcium, beta-carotene, vitamin D

question

Identify common elements in cancer treatment approaches using diet as a main therapy.

answer

- remove broiled/grilled meat - lower intake of animal fat - add legumes (soy) and lycopene

question

Name foods or food categories emphasized on the Gerson, macrobiotic, and acid/alkaline diets.

answer

- Gerson: fresh produce and juice, some grains, no meat, enemas - Macrobiotic: alkaline, whole grains, plant-based proteins, fruit and veg, occasionally fish - Acidic foods: meat, dairy, starch, nuts/seeds, sweets, caffeinated drinks - Alkaline foods: fruits, vegetables, molasses/honey, beans/legumes, spices/herbs

question

Name nutrients that are infants need that are not provided in sufficient amounts in breast milk.

answer

- vitamin D - iron - potassium - carbohydrates

question

Name the recommendation for length of breast feeding according to the WHO.

answer

- exclusive for 6 months - partial until 2 years

question

Name when foods introduction should occur, order of food introducion, and any guidelines for proper food introduction.

answer

- 4-6 months: strained cereal, apples, banana, pear, avocado, sweet potato, squash, green beans - 6-8 months: apricots, peaches, plums, prunes, pumpkin, mango, carrot, peas, zucchini, parsnips, chicken, turkey, yogurt *Only introduce one new food at a time.

question

Name common nutrient deficiencies in children.

answer

- vitamin D - iron - zinc - vitamin C

question

Name caloric needs in 1st trimester PG, 2nd trimester, 3rd trimester, and lactation.

answer

- 1st tri PG: +0 - 2nd tri PG: +340 - 3rd tri PG: + 450 - 0-6 mths lact: + 330 - 6-12 mths lact: + 400

question

Name macronutrients that are needed in higher amounts during PG.

answer

- protein: increase from 50 g to 75 g - fats: increase from 80 g to 90 g - carbs: increase from 160 g to 185 g

question

Name micronutrients that are needed in higher amounts during PG and why.

answer

- vitamin B6: amino acid synthesis - iron: RBC dvlpmt - sodium: prevent water intoxication - calcium: dvlpmt - iodine: prevents cretinism - vitamin C and magnesium: prevent preeclampsia

question

Name foods or nutrients to avoid or reduce in PG and lactation and why.

answer

- vitamin A: can be toxic - alcohol: FAS - caffeine: risk of spontaneous abortion

question

Name diet changes or nutrients that are needed during lactation and why.

answer

- extra 500 calories - increase fluids - smaller, more frequent meals - eliminate food sensitivities - avoid alcohol and caffeine

question

Recognize basic guidelines for senior nutrition.

answer

- males caloric intake: 2000-2800 - female caloric intake: 1600-2200 - adequate fiber and fluid intake - physical activity like walking and resistance training - half the plate veg, quarter of the plate whole grains, quarter of the plate protein

question

Name common nutrient concerns in elderly adults and why.

answer

- vitamins B6, B12, and folic acid - vitamin D: decline in skin concentration and renal conversion, low intake - protein: increase to maintain lean body mass - calcium: low intake

question

Name specific nutrients besides calcium that are involved in bone health (excess or deficiency).

answer

- vitamin D - phosphorus - boron - manganese

question

Name a food or food category beneficial for bone health.

answer

- soy foods - calcium-rich foods

question

Name foods, dietary patterns, or food categories detrimental to bone health.

answer

Decreased activity increases risk of fall and injury. Elimination of heavy metal toxicities helps preserve bone density.

question

Name a change to help preserve lean muscle mass in elderly adults.

answer

Exercise helps reverse the trend of age-related sarcopenia, along with adequate protein intake.

question

Name specific diet guidelines with the calorie-restriction diet.

answer

- decrease calories by 25-30% - avoid simple sugars, flour, and saturated fats - increase vegetable intake, monounsaturated fats, and omega-3-FAs - proteins should be complete and balanced, but not overly abundant

question

Name nutrients or foods that may promote longevity and why.

answer

- CoQ10: protects mitochondria - Antioxidants: protect against atherosclerosis, diabetes, Alzheimer's - Superfoods: acai, allium, barley, buckwheat, beans/lentils, green foods, hot peppers, nuts/seeds, sprouts, yogurt/kefir

question

Name nutrients or foods that may prevent dementia and why.

answer

- fruits, vegetables, fish - high antioxidant beverages: tea and coffee - poly- and mono-unsaturated fatty acids - Mediterranean diet - antioxidants - vitamins B6, B12, and folic acid

question

Name avoidances on a vegan diet.

answer

Avoid meat, seafood, dairy, and any other animal products (honey, leather, etc.)

question

Name possible benefits of a vegan diet.

answer

- lower death rates from CV disease - lower body mass index - lower LDL cholesterol - lower blood pressure - lower rates of type 2 diabetes

question

Name common nutrient concerns on a vegan diet and why.

answer

- protein - calcium - iron - zinc - omega-3-FAs - vitamins B12 and D

question

Name common nutrient concerns on a raw food diet and why.

answer

- protein - calcium - iron

question

Name a benefit of a blood type diet.

answer

- weight loss - GI improvement - increased energy

question

Name the general categories of the blood type diet.

answer

- Type O: high protein - Type A: vegetarian - Type B: balanced omnivore - Type AB: mixed diet in moderation

question

Name foods or food categories emphasized on the Weston Price Diet.

answer

- fish and cod oil - organ and game meats - eggs - raw milk - lacto-fermented food and drink

question

Name grains to avoid on a gluten-free diet.

answer

- wheat (durum, semolina) - barley - rye - triticale - oats

question

Name grains allowed on a gluten-free diet.

answer

- arrowroot - buckwheat - cassava - corn - flax - millet - nut flour/butter - quinoa - rice - sorghum - soy - tapioca

question

Name possible benefits of a gluten-free diet.

answer

- heals GI tract - protects against liver and pancreatic disease - replaces B vitamins and minerals

question

Name conditions that may benefit from a gluten-free diet.

answer

- autism spectrum disorders - autoimmune thyroid disease - type 1 diabetes - IBS

question

Recognize environmental and lifestyle factors that play a role in the development of diabetes.

answer

- age and race - overweight - physical inactivity - impaired fasting glucose or glucose tolerance - history of gestational diabetes - hypertension - high cholesterol - PCOS

question

Recognize major complications of diabetes.

answer

- brain: TIA, cerebrovascular accident, cognitive impairment - heart: CAD, MI, CHF - kidney: albuminuria, kidney failure - eye: retinopathy, cataracts, glaucoma - nerves: peripheral or autonomic neuropathy - extremities: ulceration, gangrene, amputation

question

Recognize lifestyle factors that may be used to manage diabetes and why.

answer

- adequate sleep and exercise - stress management - weight loss - treatment of underlying conditions - consistent monitoring

question

Name dietary patterns that are useful for prevention of diabetes and why.

answer

Bernstein diet: - high protein - low carb - low glycemic - calorie restriction

question

Name supplements or functional foods that are useful for treatment of diabetes and why.

answer

- cinnamon: decrease TAGs, LDLs, cholesterol - Konjac root (glucomannan): increases satiety - gymnema: decrease taste of sugar - fenugreek, brewer's yeast, bittermelon, prickly pear: blood glucose control

question

Name supplements or functional foods that are useful for prevention of diabetes complications and why.

answer

- alliums, niacin, EPA/DHA: CV support - tumeric, dandelion, milk thistle: liver support - legumes: high fiber for GI and stabilize blood sugar - grape seed extract, dark berries: eye support - evening primrose oil: nervous system support

question

Name the functions of thyroid.

answer

- production of thyroid hormone T4 - production of calcitonin for calcium regulation - control of BMR, mitochondria, cholesterol/TAGs, carb and fat metabolism, heart rate and pressure, and GI motility

question

Name foods/ nutrients/categories to avoid or restrict with low thyroid function and why.

answer

- goitrogens (raw): cruciferous vegetables, almonds, soybeans, peanuts and pine nuts, millet, sweet potatoes - cigarette smoke

question

Name foods/nutrients/categories to treat high thyroid function and why.

answer

- increase goitrogens to 3-4 servings daily - antioxidants - carnitine: antagonist of thyroid hormone - calcium and magnesium: CV symptoms - high dose iodine under close supervision

question

Name diet changes to improve adrenal function and why.

answer

- decrease caffeine and sugar - increase antioxidants - protein-rich breakfast - low glycemic

question

Name nutrients to improve adrenal function and why.

answer

- B vitamins, esp. 5 and 12 b/c depleted under chronic stress - vitamin C b/c used up by adrenals in high amounts - sodium, decrease in early stages and increase in later stages

question

Name conditions associated with estrogen imbalance.

answer

- endometrial cancer - uterine leiomyoma - fibrocystic breast disease - breast cancer - liver cancer - CNS dysfunction - emotional changes - inflammation - fluid retention

question

Name diet changes or nutrients to improve estrogen metabolism and why.

answer

- organic and hormone-free - moderate fat, emphasizing omega-3-FAs, olive oil, and flax - low saturated fat, sugar, alcohol, and caffeine - high fiber

question

Name dietary sources of phytoestrogens.

answer

- alfalfa - flax seeds - sesame seeds - soy (tofu, tempeh, edamame, miso)

question

Name the dosage range of dietary phytoestrogens and isoflavones recommended in an anti-estrogen diet.

answer

- soy: 25 g daily - isoflavones: 60 mg daily

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