Nutrition Basics 1: Macros, Nutrient Density, Empty Calories, Calorie Calculations, and Trends

Vocabulary flashcards covering key nutrition basics: macronutrient energy values, nutrient density, empty calories, calorie calculations, and current health trends.

Carbohydrates

Macronutrient that provides 4 kcal per gram and serves as a primary energy source.

Protein

Macronutrient that provides 4 kcal per gram and is essential for growth, tissue repair, and enzyme production.

Fat

Macronutrient that provides 9 kcal per gram and is a dense source of energy.

Alcohol

Energy source providing 7 kcal per gram; not a true nutrient and does not count toward macronutrient requirements.

Nutrient density

A measure of how many nutrients a food provides relative to its calories.

Nutrient-dense foods

Foods high in vitamins, minerals, fiber, and other nutrients relative to calories (e.g., fruits, vegetables, whole grains, lean proteins, low-fat dairy).

Empty calories

Foods high in calories but low in vitamins, minerals, and other nutrients.

Empty-calorie foods (examples)

Common sources include soda, candy, fried foods, and alcohol.

Total Calories formula

Total Calories = (g carbs × 4) + (g protein × 4) + (g fat × 9).

Example calculation

Example: 10 g carbs, 5 g protein, 8 g fat → (10×4) + (5×4) + (8×9) = 132 calories.

Increased obesity rates

A current health trend indicating more people are becoming obese.

Sedentary lifestyles

A trend with more time spent inactive, contributing to health risks.

Processed and fast foods

Higher consumption of processed and fast foods linked to poorer diet quality.

Excess sugar, sodium, and saturated fat

High intake of these nutrients is a concern in current dietary trends.

Diet-related illnesses

Rising rates of conditions such as type 2 diabetes and heart disease linked to diet.