1
Q
What foods are dirty dozen?
A
Strawberries, spinach, kale/collards/mustard greens, peaches, pears, nectarines, apples, grapes, bell + hot peppers, cherries, blueberries, green beans.
2
Q
What are clean 15 foods?
A
avocados, sweet corn, pineapples, onions, papayas, sweet peas (frozen), asparagus, honeydew, kiwi, cabbage, mushrooms, mangoes, sweet potatoes, watermelon, carrots.
3
Q
what are essential AAs?
A
- must get from diet
- 9 AAs
- Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine.
4
Q
what are non essential AAs?
A
- body can make
- Alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine.
5
Q
Rice is low in lysine - how to pair it for complete?
A
- lentils, beans, chickpeas, or pea protein.
Classic: rice + lentils.
6
Q
give overview of choline in plant based diets
A
- 90% deficiency in plant based eaters
Top plant choices:
Soy/edamame/tofu, crucifers, quinoa, potatoes; target 425–550 mg/day; consider betaine (beets) if low.
choline prevents fatty liver, supports methylation and cognition
7
Q
Why is iron commonly low inn plant based diets?
A
- Non‑heme iron only (lower absorption 1–15% vs 15–40% heme).
- Absorption inhibited by phytic acid (grains/legumes/nuts) and polyphenols (tea/coffee).
- Higher needs in menstruating women; GI issues reduce uptake.
8
Q
What are high phytic acid foods?
A
Whole grains, legumes (beans, lentils, chickpeas), nuts, seeds, bran.
9
Q
What can physic acid inhibit?
A
- iron!!!
- Zinc (notably)
- and can reduce absorption magnesium, calcium.
10
Q
What can oxalates reduce absorption of?
A
Magnesium (notably)
and calcium; can contribute to kidney stones.
11
Q
What are considerations for high oxalate diets?
A
- Assess kidney stone risk/history; ensure good hydration.
- Ensure adequate magnesium and calcium with meals to bind oxalate.
Prefer lower‑oxalate greens (kale over spinach); rotate sources. - Address gut inflammation/dysbiosis—leaky gut increases oxalate absorption.
- Be cautious with heavy‑metal burden; oxalates can chelate/metals.
12
Q
What are lectins?
A
- Lectins are carbohydrate‑binding proteins found in many plants (especially legumes and grains).
- Potential negatives:
- can irritate gut lining, - reduce nutrient absorption, - interfere with protein digestion,
- may alter gut flora.
Largely mitigated by soaking, sprouting, fermenting, and proper cooking/pressure cooking.
13
Q
what NT can iron deficiency impair?
A
- dopamine!
- key for learning, memory , motivation
14
Q
What are key Blood markers to watch in plant‑based dieters?
A
- iron panel
- RBC: Hb, MCV, MCHC
- B12
- Vit D, zinc, copper (zn:Cu ratio), Thyroid , protein, mag
15
Q
What are goals of protein pairings for plant based diets?
A
- combine incomplete proteins to cover lysine or methionine gaps and improve digestibility.
- grains /wheat and legumes: rice low in lysine, legumes lysine rich
- soy/ quinoa - complete protein
16
Q
how to improve iron and zinc absorption?
A
- pair legumes / grains with vit c foods (eg berries, kiwi, red pepper, tomatoes)
- avoid coffee/ tea / dairy within 60-90 mins meals
- soaking / sprouting / pressure cooking to reduce photic acid
- molasses / pumkin seeds
17
Q
what are low oxalate swaps?
A
- kale / romaine / arugula over spinach / chard in high volume
- tofu/tempeh, quinoa, lentils instead of heavy almonds/ cashew reliance
18
Q
What is choline needed for?
A
- Membranes and brain: Builds phosphatidylcholine for cell membranes and myelin; critical for memory, learning, and neuroplasticity (acetylcholine precursor).
- Methylation: Donates methyl groups (via betaine) supporting homocysteine balance alongside folate/B12.
Liver function: Prevents fatty liver by enabling VLDL export (key in low-choline diets). - Bile flow and fat digestion: Supports bile composition, aiding fat and fat-soluble vitamin absorption.
- Pregnancy/fetal development: Essential for fetal brain development and lifelong memory function
19
Q
What are good sources zinc?
A
- Pumpkin seeds, chickpeas, oats;
also reducing phytic acid to increase zinc absorption (eg soaking, sprouting etc)
20
Q
How to get calcium in plant based diets?
A
Fortified plant milks
tofu set with calcium
low-oxalate greens
Aiming for 1000-1200mg/day, in coming with 30-50ng/ml Vit D
21
Q
Give overview of iodine / thyroid in plant based diets
A
- Vegan diets can be iodine-poor; excess seaweed can overshoot.
- Iodised salt routinely; seaweed 1–2x/week (low‑iodine species); labs TSH, free T4, free T3; screens for symptoms.
22
Q
Why does the Cu:Zn axis /ratio matter?
A
- immune dfecse (zinc supports thymus finction = antiviral defenses, copper supports neutrophil/macrophage killing capacity - need balance)
- antioxidant - superoxide dismutase (SOD1) requires both copper and zinc. also ceruloplasmin is copper carrying = rises with infection (acute phase reactant - might look like toxicity but false elevation)
- hormones /thyroid - needed for T3, hormones productions
- metabolic health - low Cu = impaired glucose tolerance, reduced insulin sensitivity, met. syndromes. zinc def - impairs insulin secretion and glucose uptake.
-cardiovascualr
23
Q
what are ideal Zn:Cu ratios?
A
- from 4:1 to 20:1
avoid chromic high dose zinc without copper!!
- zn - usually 20-40mg / day
- Cu - 2.6-3 mg/day
for every ~14mg zinc, include ~1mg copper
24
Q
Where can you get copper in diet?
A
Top copper-rich foods (approximate copper per serving)
- Beef liver, 28 g: ~4.1 mg (very high; small amounts go a long way)
- Oysters (and most shellfish): 0.5–1.5 mg per 100 g
- Dark chocolate/cocoa (70–85%): 0.5–1.0 mg per 40 g
- Mushrooms (shiitake/portobello): 0.3–0.6 mg per cup cooked
- Nuts/seeds (cashews, sunflower, sesame/tahini, pumpkin): 0.3–0.7 mg per 30 g
- Legumes (lentils, chickpeas, black beans, pinto): 0.2–0.4 mg per cup cooked
- Quinoa/buckwheat: 0.2–0.3 mg per cup cooked
Crab: ~1.0 mg per 100 g - Spirulina/seaweeds: variable, often meaningful amounts
- Avocado: ~0.2 mg each
25
How can you increase Cu uptake?
- Prebiotics (chicory root, artichoke, asparagus, green bananas) can enhance copper absorption.
- Reduce antagonists around high‑copper meals: avoid high‑dose zinc/iron at the same time; keep molybdenum moderate.
26
What’s the core coaching stance on plant-based diets?
Bio-individuality. Use plant-based strategically for the right client, with proactive mitigation of predictable nutrient gaps and GI tolerance issues.
27
List three commonly cited benefits of plant-based patterns you can leverage.
High polyphenols/antioxidants, SCFA production from fibers/resistant starch, and nitrate-driven nitric oxide for vascular/endothelial health.
28
Name three headline risks to screen for on strict vegan diets.
B12 deficiency, iron/zinc shortfalls (poor non-heme absorption), and omega-3 imbalance (low EPA/DHA).
29
When would you intentionally leverage phytoestrogens?
In menopausal clients for SERM-like support; prefer fermented soy (e.g., tempeh), moderate intake (≤3 times/week) while managing xenoestrogen load.
30
What is the practical implication of methionine restriction discussed?
It may have adjunct value in certain solid tumors under medical supervision; not a standalone cancer therapy.
31
Why do plant proteins generally have lower anabolic potential than animal proteins?
Lower digestibility, lower essential amino acids (especially leucine), and limiting AAs (lysine or sulfur AAs) in many plant sources.
32
What is the key trigger amino acid for MPS that is often lower in plant proteins?
Leucine.
33
Tactic to equalize anabolic response when using plant proteins?
Increase total dose and/or fortify with leucine/EAAs; blend complementary sources to cover limiting AAs.
34
Give two effective plant protein pairings and why they work.
Beans/lentils (high lysine) + rice (higher methionine/sulfur AAs); hemp (higher methionine) + oats (more lysine). They complement limiting AAs.
35
For older adults, what’s the coaching implication of lower plant protein quality?
Set higher per-meal protein targets and consider leucine/EAAs; plant-only high doses may still underperform whey—watch appetite and satiety constraints.
36
Is rice high or low in lysine?
Low. It’s higher in sulfur AAs; pair with lysine-rich legumes. (Note: Lysine is often limiting in grains.)
37
Where is choline abundant vs limited?
Abundant in eggs/liver; limited in most plant foods—large amounts of nuts/almonds still fall short. Consider supplementation for vegans and pregnancy.
38
Which vitamins/minerals are highest priority to monitor on plant-based diets?
B12, iron/ferritin, zinc, iodine, vitamin D, choline, and omega-3 status (EPA/DHA).
39
What’s the absorption range for non-heme iron and what inhibits it?
About 2–20%; inhibited by phytates, tannins, and polyphenols.
40
Two tactics to improve non-heme iron uptake?
Pair iron sources with vitamin C and reduce phytates via soaking/sprouting/fermenting.
41
What are lectins’ potential GI and systemic effects?
Damage to gut epithelium, reduced nutrient absorption, altered microbiota, immune modulation, and metabolic disruption.
42
How can you reduce phytate impact from legumes and nuts?
Soak, sprout, ferment, and cook thoroughly.
43
What are oxalates and why do they matter clinically?
Compounds in many plants; in inflamed guts absorption can rise from ~1–2% to as high as ~50%. They can bind minerals (e.g., magnesium), trap heavy metals, contribute to kidney stones, and add inflammatory load.
44
Who needs extra caution with high-oxalate diets?
Clients with kidney issues, low magnesium status, high heavy-metal exposure (e.g., mercury fillings), or a history of breast cancer.
45
Name three high-oxalate foods coaches should flag.
Spinach, swiss chard, chia seeds (also several nuts, beets, rhubarb).
46
Does higher fiber consistently protect against colon cancer in large cohorts?
No. Multiple large cohorts/meta-analyses found no significant protective effect after adjusting for confounders.
47
What did trials show about fiber for IBS/constipation?
Benefits are inconsistent; some data show symptom relief with reduced or no fiber (less bloating/straining), highlighting individual tolerance.
48
Coaching move when fiber worsens symptoms?
Titrate down, trial lower-FODMAP plant options, and reintroduce gradually as tolerated while protecting nutrient adequacy.
49
Why can omnivores also carry high pesticide loads?
Bioaccumulation up the food chain—e.g., glyphosate-laden grains fed to cattle concentrate residues.
50
What’s atrazine’s relevance to health risk?
Widely used herbicide (historically); associated with endocrine disruption and demasculinization in animal studies; contaminates rain/surface water and can travel long distances.
51
Practical purchase guidance to reduce pesticide exposure?
Prioritize organic for “Dirty Dozen”: strawberries, grapes, cherries; apples, pears, peaches, nectarines; spinach, kale; celery, potatoes, tomatoes.
52
Big-picture pesticide industry context that matters for risk framing?
From <100 active ingredients in 1960 to >600 now; global market >$50B; 4.1M tons used annually.
53
What are the pros and cons of soy in coaching?
Pros: phytoestrogens may help menopausal symptoms; fermented forms (tempeh) preferred. Cons: potential aromatase stimulation, high GMO prevalence, and added estrogenic load amid xenoestrogens—moderate intake.
54
Practical soy guideline for menopausal clients?
Tempeh up to roughly 3 times/week within an overall xenoestrogen-reduction plan.
55
Which nutrients are non-negotiable for plant-based pregnancy?
B12, iodine, vitamin D; strongly consider DHA/EPA (algal), iron, zinc, and choline.
56
List two maternal deficiencies linked to adverse birth outcomes in plant-based patterns.
B12 deficiency (↑homocysteine: preeclampsia, miscarriage, stillbirth) and iodine deficiency (neonatal hypothyroidism, neurodevelopmental harm).
57
What’s the coaching risk for vegan breastfeeding without B12?
Infant B12 deficiency by 4–7 months with failure to thrive and developmental delay; maternal status dictates breastmilk B12.
58
How can plant-based patterns affect child growth/cognition if nutrient gaps aren’t closed?
Higher risk of lower height/weight and poorer cognitive/motor outcomes; animal-source food supplementation in studies improved performance.
59
What are key unknowns/concerns around lab-grown meat?
Potential biochemical/epigenetic unknowns, possible toxicity from extraction/purification processes, and differences from whole-food matrices.
60
What’s the adoption signal among younger cohorts?
~28% of Gen Z report willingness to eat lab-grown meat.
61
Core supplement shortlist for strict vegans?
B12, vitamin D, algal DHA/EPA, iodine, and often choline; add iron/zinc based on labs and menstruation status.
62
Which labs should coaches request/monitor in plant-based clients?
B12 with MMA/homocysteine, ferritin/iron panel, zinc (if available), TSH/free T4 (iodine context), 25(OH)D, and possibly omega-3 index/RBC DHA.
63
Name two ways to increase NO via diet for performance and BP support.
Beetroot and arugula/rocket (nitrates); cacao is also supportive.
64
If fiber is aggravating SIBO/IBS, what’s a safe on-ramp to keep plants in?
Lower-FODMAP veggies, cooked vs raw, peel/de-seed, use resistant starch carefully, and re-expand as tolerance improves.
65
What macro strategy helps plant-based hypertrophy without excessive calories from nuts/seeds?
Keep protein realistic (~1.6–1.8 g/kg), avoid over-reliance on high-fat plant proteins, use isolates/concentrates, and manage a modest surplus.
66
True or false: Rice is high in lysine.
False. Rice is low in lysine; combine with legumes.
67
True or false: Beta-carotene reliably covers vitamin A needs for everyone.
False. Conversion varies and is impaired by low iron/zinc/protein and common BCMO1 variants.
68
True or false: Calcium supplements behave the same as dietary calcium for CV risk.
False. Supplemental calcium is linked with higher CV risk vs dietary sources.
69
True or false: All fiber helps all guts.
False. Response is individualized; some improve on reduced/no fiber in the short term.
70
True or false: Plant proteins inherently cannot build muscle.
False. They can—often require higher total intake, better blends, and/or leucine/EAAs to match animal-protein anabolic response.
71
Client: vegan, pregnant, nausea limits intake. Top three supplement priorities?
B12, iodine, vitamin D; then add algal DHA/EPA and choline as tolerated.
72
Client: post-menopausal, hot flashes, wants plant-forward. What food and exposure strategy?
Moderate fermented soy (tempeh), high nitrate vegetables, polyphenol-rich plants; reduce xenoestrogens (plastics/BPA), ensure iodine and vitamin D.
73
Client: IBS + bloating on high-fiber vegan plan. First three moves?
Lower FODMAP load, cook/soak/ferment legumes, trial reduced fiber period with gradual reintroduction; monitor symptoms and stools.
supplements
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