Chapter 10-Nutrition Basics

Key vocabulary covering macronutrients, micronutrients, energy concepts, fiber, vitamins, minerals, dietary guidelines, and food safety from Chapter 10 lecture notes.

Nutrition

The science of food, dietary supplements, and how the body uses them in health and disease.

Essential Nutrients

About 45 nutrients the body must obtain from food because it cannot manufacture them in sufficient quantities.

Macronutrients

Nutrients required in large amounts—protein, fat, carbohydrate, and water.

Micronutrients

Vitamins and minerals needed in minute amounts.

Digestion

Process of breaking down food into compounds the body can absorb and use.

Kilocalorie (kcal)

The heat needed to raise 1 L of water 1 °C; commonly called a calorie and used to measure food energy.

Nutrient Density

Ratio of a food’s essential nutrients to its total calories.

Protein

Macronutrient that forms muscle, bone, blood, enzymes, hormones, and cell membranes.

Amino Acids

Building blocks of protein; 20 total, 9 essential and 11 non-essential.

Complete Protein

Food source that supplies all nine essential amino acids (e.g., most animal proteins).

Incomplete Protein

Plant proteins that lack one or more essential amino acids unless combined with others.

Acceptable Macronutrient Distribution Range (AMDR)

Recommended percentage ranges of total daily calories from protein, fat, and carbohydrates.

Triglyceride

Primary form of fat in foods and the body; composed of glycerol and three fatty acids.

Saturated Fatty Acid

Fatty acid with no double bonds; usually solid at room temperature and found mainly in animal foods.

Monounsaturated Fatty Acid

Fatty acid with one double bond; abundant in olive and canola oils.

Polyunsaturated Fatty Acid

Fatty acid with two or more double bonds; includes omega-3 and omega-6 fats.

Omega-3 Fatty Acid

Essential polyunsaturated fat (alpha-linolenic acid) found in fatty fish, flaxseed, and walnuts.

Omega-6 Fatty Acid

Essential polyunsaturated fat (linoleic acid) common in corn and soybean oils.

Hydrogenation

Chemical process that adds hydrogen to unsaturated fats, creating trans fatty acids.

Trans Fat

Partially hydrogenated fat that raises CVD risk; banned by the FDA in 2015.

Carbohydrate

Macronutrient that supplies energy for body cells; yields 4 cal/g.

Simple Carbohydrate

Single (mono-) or double (di-) sugar molecules such as glucose or sucrose.

Complex Carbohydrate

Multiple sugar units (starches and fiber) that must be broken into glucose.

Glycogen

Stored form of glucose found in liver and muscles.

Refined Carbohydrate

Grain product stripped of germ and bran, lower in fiber and micronutrients.

Whole Grain

Grain that retains germ, bran, and endosperm, preserving nutrients and fiber.

Added Sugars

Sweeteners like table sugar or HFCS added during processing; linked to cavities and weight gain.

Dietary Fiber

Nondigestible carbohydrates found naturally in plants.

Soluble (Viscous) Fiber

Fiber that dissolves in water and can help lower blood cholesterol (e.g., oat bran).

Insoluble Fiber

Fiber that does not dissolve in water and promotes digestive health.

Functional Fiber

Nondigestible carbohydrate isolated or synthesized and added to foods or supplements.

Total Fiber

Sum of dietary fiber and functional fiber in a food or diet.

Vitamin

Organic micronutrient required in small amounts to regulate body processes.

Fat-Soluble Vitamins

Vitamins A, D, E, and K—stored in body fat.

Water-Soluble Vitamins

Vitamin C and B-complex vitamins; excess excreted in urine.

Mineral

Inorganic micronutrient that helps regulate body functions and maintain tissues.

Major Mineral

Mineral needed in amounts ≥100 mg/day (e.g., calcium, potassium, sodium).

Trace Mineral

Mineral required in minute amounts (e.g., iron, zinc, selenium).

Antioxidant

Substance that reduces damage by free radicals; includes vitamins C & E and selenium.

Free Radical

Electron-seeking compound that can damage cell membranes and DNA.

Phytochemical

Plant chemical that may help prevent chronic disease (e.g., carotenoids, allyl sulfides).

Dietary Reference Intakes (DRIs)

Set of nutrient standards designed to prevent deficiency and reduce chronic-disease risk.

Recommended Dietary Allowance (RDA)

Average daily intake level sufficient for nearly all healthy individuals.

Adequate Intake (AI)

Recommended intake when evidence is insufficient to establish an RDA.

Tolerable Upper Intake Level (UL)

Maximum daily intake unlikely to cause adverse health effects.

MyPlate

USDA food-guidance graphic illustrating five food groups at each meal.

DASH Diet

Eating plan designed to lower blood pressure by emphasizing fruits, vegetables, and low sodium.

Vegetarian

Person who restricts or excludes animal foods; includes vegan, lacto-ovo, pesco, etc.

Food Allergy

Immune-system reaction to a specific food protein.

Food Intolerance

Adverse food reaction that does not involve the immune system, often metabolic.

Organic Food

Food produced under USDA standards without most synthetic pesticides or fertilizers.

Genetically Modified Organism (GMO)

Plant or animal whose genetic material has been altered for specific traits; considered safe by NASEM.