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Holistic Nutrition Quiz 1 Questions and
Verified Answers Updated 2025 A Grade
"the whole is greater than the sum of its parts" - ANSAristotle 3 components of whole grains - ANS1. Bran-fibre
- endosperm-starch
- Germ-Vitamins, minerals, oils 5 signs of protein deficiency - ANS1. Anemia
- Decreased immunity
- Muscle Catabolism (wasting)
- Premature aging
- Weakness, fatigue extra: decreased A vitamins and hormone deficiencies 5 signs of protein excess - ANS1. Increased risk of kidney problems
- Increased risk of liver problems
- Elevated blood cholesterol
- Bone calcium loss (osteoporosis)
- Increased bacterial growth in the intestine 9 essential amino acids - ANS1. Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine Absorption - ANSThe transfer of nutrients from the gastrointestinal tract into the blood stream which is then circulated through the body Amylase - ANSA carbohydrate digesting enzyme that the salivary glands secrete antioxidant definition - ANSa substance that inhibits oxidation or reactions promoted by oxygen, peroxides, or free radicals e.g (vitamin A C and E ) (mineral zinc and selenium) Helps repair damage from free radicals we have free radicals internally as well that are released under acute stress Antioxidants list - ANSVitamin A Vitamin C Vitamin E Beta - carotene Bioflavonoids Zinc Selenium
rich in fibre feed good bacteria in intestinal tract Carbohydrates 1g= chemical compound - ANS4 calories CHO Chelation - ANSChelation agents including (HA) bind to minerals and transport them from the soil to the plant Chemical fertilizers - ANSdissolve in water immune system compromised (relying on artificial elements) then requiring use of pesticides; dependency created Complete proteins: animal sourced (6) - ANSPoultry Fish Eggs Beef Wild Game Dairy Products Complete proteins: Plant sourced (10) - ANSHemp seeds Cia seeds buckwheat tempeh lentils chlorella an spirulina avocado quinoa
goji berries nutritional yeast Complete proteins= or food pairing are complete when... - ANSall essential amino acids are present complex carbohydrates - ANSoligosaccharides (3 to 10 sugar molecules) polysaccharides (10+ sugar molecules) (starch, glycogen, cellulose) Dietary wellness: 3 and examples - ANS1) Water
- Macronutrients
- Carbohydrates
- Proteins
- Fats
- Micronutrients
- Vitamins
- Minerals Digestion - ANSThe process of making (ingested) food absorbable by dissolving it and breaking it down into simpler chemical compounds Digestive enzymes, bile, and bicarbonate are released into... - ANSDuodenum Digestive juices is how much water - ANS95%
Fat is soluble or insoluble in water? - ANSinsoluble in water its (hydrophobic) Fibre (2) - ANScarbs we cannot digest act as prebiotics for our gut flora (healthy microbiom) fibrous proteins - ANSlong, insoluble**, structural proteins. Flaws with conventional food production - ANS- large quantities of soluble fertilizers leads to nutrient imbalances > contributing to crop diseases, insect infestations, and reducedfood quality
- Failure to care for soil boitic life > increased dependency on synthetic inputs
- Limited number of nutrients replenished
- Soluble fertilizers, prone to leaching, can contribute to environmental and health hazards Foliar Fertilization - ANS-Application via spraying o nutrients to plant -typically soluble fish and seaweed naturally created nutrients, dried blood, manure, or compost
Food Pairings - ANSBrown rice + beans/nuts and seeds/peas think pad Thai or cucumber and celery Food provides (4) - ANS1) Raw materials for building blocks
- Fuel for energy
- Nutrients to create reactions
- Pleasure and nourishment The food choices we make affect our mood, learning, sleep, energy, development, hormones, productivity - our whole well being Functional wellness (only need to know the first 5) - ANS1) Digestion
- Assimilation
- Circulation
- Hormones
- Reproduction
- Sleep
- Hygiene Fungi (mycorrhiza) - ANSSupport plants immune system Globular proteins - ANSthese are compact, generally rounded, and soluble in water** Holism - ANSa theory that the universe and especially living nature is correctly seen in terms of interacting wholes (as of living organisms) that are more than the mere sum of elementary particles
lack of germ can lead to - ANSlack vitamins, minerals, oils, required to digest food Large intestine - ANSa.k.a the colon cecum Life cycle of soil - ANS1) Bacteria and fungi breakdown organic matter
- Return the humic acid (HA) to soil carrying nutrients
- Through chelation, minerals are returned to the plants Lifestyle wellness 7 - ANS1) Movement
- Stress management
- Relationships
- Career
- Spirituality
- Environment
- Sexuality Liver - ANSLiver produces bile, stored in gallbladder and excreted into small intestine to emulsify FAT Lymph is how much water - ANS20%
Macronutrient - ANSA chemical element or substance (as protein, carb, or fat) required in relatively large quantities in nutrition Micro nutrient - ANSan organic compound (as a vitamin or mineral) essential in minute amounts to the growth and health of an animal Microvilli - ANStiny, hairlike projections on each cell of every villus that can trap nutrient particles and transport them into the cells Mouth - ANSDigestion starts when we see, smell, and think about food the salary glands secrete amylase ( a carb digesting enzyme) carb breakdown starts in the mouth chewing sends a signal to the stomach to secrete hydrochloric acid and other gastric juices Organic farming - ANSNo chemical agents, relying on living soil for nutrients and immune support Organic farming methods: Field crop rotation - ANS-Control pests and diseases -maintain soil fertility -maintain soil organic matter levels and soil structure -replenish nutrients in the soil (legumes fix nitrogen in soil, pumpkin replenishes calcium) organic labeling and claims - ANSCertified Organic Logo
- 95% certified organic ingredients
Protein 1g= chemical compound - ANS4 calories CHO + N Protein 3 bullets - ANSStructural- Muscle, skin, hair, bones, immune cells, digestive tract, etc Non structural- digestive enzymes, muscles, transport, hormones, antibodies, blood clotting, storage, brain function, fluid and salt balance, acid alkaline balance (buffering) The body constantly breaks down, recycles, and rebuilds new proteins refined sources of fat - ANSTrans fats, modified, hydrogenated, partially hydrogenated, fried, overheated, margarine, microwave popcorn, fat free cool whip, commercial baked goods Refined sources of proteins - ANSHot dogs, bologna, other delimits, chicken nuggets, egg whites, tofu, soy cheese, chemically preserved bacon, ham, sausage, protein isolate Saturated fat - ANSSOLID at room temp Coconut, butter, ghee, palm, animal fats short chain fatty acids (easier for body to utilize) medium chain fatty acids (animal) (goes right into cell) long chain fatty acids (animal) Seven principles to organic Farming - ANS1) Protect the environment
- Maintain long-term soil fertility
- Maintain biological diversity
- Recycle materials within enterprise
- Provide attentive care to livestock
- Maintain organic integrity at all stages of production
- Rely on renewable resources in locally organized agricultural systems simple carbohydrates - ANSmonosaccharides (one sugar molecule) disaccharides (two sugar molecules) shorter the chain the easier to breakdown Six essential nutrients - ANScarbohydrates (macro), fats (macro), proteins(macro), vitamins(micro), minerals(micro), water small intestine - ANSduodenum, jejunum, ileum the bodies major digestive organ primary site where most nutrients are absorbed 22-23 feet long Soluble Fibre and sources - ANSLess abundant dissolves in water aids in satiety supports blood sugar balance, lowers cholesterol sources: beans, broccoli, sia, flax, ground oats, sweet potato
Water - ANSuniversal solvent 60% of human body is water is involved in almost all bodily functions including circulation, digestion, absorption, elimination source of electrolytes: Ca, CL, Mg, K, Na What defines Whole Foods (4) - ANS1) Grow
- Raise
- Harvest
- Hunt Whole Foods come complete with all the essential components the body requires to break them down, absorb what we need, and eliminate what we don't what does the pH need to be in the stomach for proper digestion? - ANSpH of 2 what is intrinsic factor for? - ANSB12 absorption -- ONLY ESSENTIAL COMPONENT OF GASTRIC JUICE whole food sources of carbs - ANSvegetables, fruits, mushrooms, whole grains, beans, peas, and lentils Whole sources of fats - ANSNuts, seeds, avocados, fatty fish, eggs, coconut oil and olive oil
Whole sources of proteins - ANSMeat, eggs, fish, beans, legumes, nuts and seeds
