Macros
This Macronutrient can be derived from plant or animal sources, used in muscle development.
Protein. For an average person, RDA is 0.8g/kg of mass; 0.36g/lb. Training is ~0.5g/lb
Dark leafy greens contain folate, which is important in the formation of these chemical messengers in the brain
Neurotransmitters, specifically serotonin, norepinephrine, dopamine.
Spinach, Kale, Arugula
Greasy or spicy foods can cause this condition, presenting as a painful burning in the chest and upper abdomen.
Heartburn. Frequently made worse by greasy & acidic foods like coffee, red sauces, spicy foods, pizza, bacon.
This vitamin is important to mood, wound healing, and immunity, present in citrus fruits, peppers, broccoli and potato
Vitamin C
True or false: All nutritional supplements are safe to take with medications
False St. John’s wort decreases antidepressant effectiveness (induces liver enzymes) & 5HTP can lead to Serotonin Syndrome. Ginko Biloba can increase bleeding risk.
These 3 things are nutrients needed in large quantities, known as Macros or Macronutrients.
Fats, Carbs, Protein
There are over 2500 varieties of this vitamin rich hand-fruit grown in the USA
Apples, contain high levels of fiber and vitamin C
This is a measure of how much force is put on our blood vessel walls.
Blood pressure, normal is sub120/sub80. Emergency is 180+ / 120+
We care bc the heart gets stronger... bigger... changes = risk for attack and failure.
10-30min of sunlight exposure daily is enough for most people to maintain healthy levels of this vitamin, important for bones and for mood.
Vitamin D. This vitamin is important in the production of serotonin, the neurotransmitter increased by many antidepressants. In 2011, 42% of Americans were deficient in vitamin D. Recommendation is 30 min of sunlight exposure daily. [Nutrition research, 2011]
This is frequently on the back of food containers, and lists off calories, ingredients, and information about nutrition.
Nutrition Facts/Food Label/Nutrition Label
Saturated and Unsaturated are 2 varieties of this macronutrient
Fat. Saturated = solid at room temp, Unsaturated = liquid.
Saturated fats from animals, dairy, meat, can raise blood cholesterol
Unsaturated fats include olive oil, canola oil, grapeseed oil
This anti-oxidant rich brightly colored berry grows in bogs which must be flooded in order to harvest.
Cranberries are high in antioxidants and help prevent UTIs, they contain substances (specific sugars) which prevent bacteria from sticking to urinary tracts.
These organs sit beneath adrenal glands, are responsible for clearing out waste products from our bloodstream, producing urine, and maintaining blood pressure
Kidneys
Antioxidants reduce damage to our bodies by breaking down harmful byproducts of metabolism. Name 2 sources of antioxidants.
Berries, particularly wild blueberries, are consistently ranked high in antioxidant content.
Also very high are dark chocolate, nuts (especially walnuts), coffee green tea, and leafy greens like kale and spinach. Citrus fruits are also high in antioxidants.
On nutrition labels, Percent Daily Value means this?
The percent Daily Value (%DV) shows how much a nutrient in a serving of food contributes to a total daily diet.
The Daily Values are reference amounts (in grams, milligrams, or micrograms) of nutrients to consume or not to exceed each day.
Some fad diets like Keto or Atkins focus on eliminating this macronutrient, found in rice, starches like potato, and sodas.
Carbohydrates.
Processing can remove benefits like fiber, EX: Apple à apple sauce à apple juice.
Simple Carbs: quickly broken down; can spike blood sugar. Fruit juice, refined sugar (candy), milk products, soda, some baked goods.
Complex Carb: Slowly broken down; less likely to spike blood sugar. Fiber, Starches
Ex: beans, whole grains, whole wheat cereal, oats, peas, rice, potato
This bitter, orange-like fruit has a thick rind and can interact with antidepressants.
Grapefruit, inhibits an enzyme needed to breakdown some drugs, leading to toxic levels.
These organs are responsible for extracting nutrients and water from our food.
Small & Large intestine.
Small = makes sure no harmful bacteria enter, absorbs nuts.
Large intestine = Absorbs water, electrolytes, microbiome here produces vitamins B and K
This nutrient is important in the formation of healthy red blood cells to carry oxygen in our bloodstream. Being low in this micronutrient can result in Anemia, dizziness or fainting.
Iron. Found in meat, beans, eggs, and liver
Iron supplements can make stool black, don’t panic. Black without meds can be blood.
This is a type of carbohydrate that humans can’t digest, but is necessary in order to have healthy and regular bowel movements, lower cholesterol and maintain healthy vitamin K levels.
Fiber. Adds bulk, feeds microbiome, which maintains healthy vitamin K levels.
By weight, this macronutrient has the most calories?
Fat. 9cal/g vs Carbs and protein have 4cal/g. This is why some things are “calorie dense.”
This means that the same amount (volume) of fat has 2x the calories that protein would have.
This fruit vine is native to Mediterranean and central Asian regions, and its fruit can provide a natural laxative effect.
Grapes have a high skin to flesh ratio, and increase our gut health with its high fiber content.
This is a naturally occurring substance in the body and in food which is necessary to make up our cell membranes, but too much can increase our risk of heart disease.
Cholesterol, we want a total level less than 200 (mg/dL)
HDL “good cholesterol” 40+
LDL “Bad cholesterol” sub 100
Triglycerides (fats) =/= cholesterol (waxy), want tris sub 150mg.
Diets high in fish (Esp fatty fish like mackerel, tuna, salmon), Nuts (walnuts) & Seeds (flax seeds, chia seeds) have been linked strongly to supporting our mental health, mainly due to high levels of this type of fatty acid.
Omega-3 fats are essential fats that have important benefits for your heart, brain, and metabolism. While omega-6 fats provide your body with energy, they are abundant in our diet; however, most people don't consume enough omega-3s. Omega-9 fats are nonessential fats that your body can produce. AHA recommends 2 portions of fatty fish/week.
Kimchi, Kombucha, Kefir, Greek yogurt, Saurkraut are examples of these types of food, which some research suggests may be beneficial to our mental health.
Probiotics; WHO: “live microorganisms which when administered in adequate amounts confer a health benefit on the host.” Some survive the stomach acid due to cellular adaptation, but provide transient benefits, frequent consumption required