chapter 2

Flashcards for vocabulary review from Nutrition Basics: An Active Approach v3.0 lecture notes.

Nutrition

Providing the body with energy and nutrients that fuel growth, healing, and all body systems and functions.

Malnutrition

A condition where one does not receive proper amounts of nutrients.

Undernutrition

A condition where a person is not receiving enough nutrients, which leads to malnutrition.

Overnutrition

A condition where a person is consuming too much food and too many nutrients, which may lead to malnutrition.

Adequate Diet

A dietary term signifying a diet that provides all nutrients, fiber, and energy in amounts sufficient to maintain good health and body weight.

Balanced Diet

Supplies various types of foods in proportion to one another.

Calorie Control

Controlling energy intake so that energy requirements are being met but not exceeded.

Moderation

Not eating to the extremes: neither too much nor too little.

Variety

Consuming different foods from within each of the food groups on a regular basis.

Dietary Guidelines for Americans

Guidelines with the aims of promoting health and well-being, maintaining appropriate weight status, and reducing the risk of diet-related chronic disease.

Healthy Eating Pattern

Eating and drinking nutrient-dense foods and beverages from all food groups in the recommended amounts and staying within calorie limits.

Healthy People 2030

A program with the vision of a society in which all people can achieve their full potential for health and well-being across the lifespan.

MyPlate

A system that encourages plates to be filled with fruits and vegetables (50 percent), protein (25 percent), and grains (25 percent).

Dietary Reference Intakes (DRIs)

A set of nutrient recommendations that includes the Estimated Average Requirements (EARs), Recommended Dietary Allowances (RDAs), Adequate Intakes (AIs), Tolerable Upper Intake Levels (ULs), and Acceptable Macronutrient Distribution Ranges (AMDRs).

Nutrition Facts Panel

Found on most packaged foods, it contains specific amounts of nutrients and also compares the amounts of nutrients in the food and the recommended intake values.

Daily Value (DV)

Based upon the RDI of a specific nutrient in a 2,000 kilocalorie diet.

Percent Daily Value (%DV)

The percentage of the amount of the nutrient in relationship to the DV. They are applicable only for a 2,000-calorie daily diet (not 2,500 calories).

Lean (label term)

Fewer than a set amount of grams of fat for that particular cut of meat.

High (label term)

Contains more than 20% of the nutrient’s DV.

Good Source (label term)

Contains 10% to 19% of nutrient’s DV.

Light/Lite (label term)

Contains ⅓ fewer calories or 50% less fat; if more than half of calories come from fat, then fat content must be reduced by 50% or more.

Organic (label term)

Contains 95% organic ingredients.

Protein

Necessary for tissue formation, cell repair, and hormone and enzyme production. Essential for strong muscles and a healthy immune system.

Carbohydrate

Provides a ready source of energy for the body and provides structural constituents for the formation of cells.

Fat

Provides stored energy for the body, functions as structural components of cells and also as signaling molecules for proper cellular communication. Provides insulation and maintains body temperature.

Vitamins

Regulate body processes and promote normal body functions.

Minerals

Regulate body processes, are necessary for proper cellular function, and function as structural components in body tissue.

Water

Transports essential nutrients to all body parts, transports waste products for disposal, and aids with body temperature maintenance.

Vitamin A

Helps to enable the epithelial tissue and bone cells to form, important for proper healing.

Vitamin C

Helps form collagen, important for proper healing.

Zinc

Helps the body synthesize proteins and form collagen, important for proper healing.

Fats

Play a key role in the formation and function of cell membranes, important for proper healing.

Carbohydrates

Fuel cellular activity, supplying needed energy to support the inflammatory response that promotes healing.

Saturated Fat

Excessive intake is associated with cardiovascular disease.

Trans Fats

Excessive intake is associated with cardiovascular disease.

Soluble Fiber

A non-digestible complex carb helps with blood sugar and cholesterol.

Insoluble Fiber

A non-digestible complex carb helps with bowel regularity.

Estimated Average Requirment (EAR)

Daily nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a life stage/gender group.

Recommended Dietary Allowance (RDA)

The average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals in a particular life stage and gender group.

Acceptable Macronutrient Distribution Range (AMDR)

A range of intakes for a particular energy source that is associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients.

Tolerable Upper Intake Level (UL)

The highest average daily nutrient intake level that is likely to pose no risk of adverse health effects to almost all individuals in the general population.

Macronutrient

Nutrients that are needed in large quantities; carbohydrates, fats and proteins

Micronutrient

Nutrients that are needed in small quantities; vitamins and minerals.

RDI

Reference Daily Intake; the recommended amount of a nutrient

Al

Adequate Intake; a recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people

USDA

U.S. Department of Agriculture; a reliable source of nutrition advice

HHS

U.S. Department of Health and Human Services; a reliable source of nutrition advice

CDC

Centers for Disease Control and Prevention is a reliable source of nutrition advice

peer-reviewed journal

a journal containing articles assessments by experts to assure high quality research

whole foods

foods that are unprocessed and natural

Enzymes

Proteins that speed up or catalyze chemical reactions

Hormones

Chemical messengers that travel through the bloodstream to tissues and organs

tissue formation

Creation of tissue important to healing

Socioeconomic Model

Helps organizations and the government to plan and promote effective healthy-eating programs tailored to specific populations.

Serving Size

The amount of food listed on a product’s Nutrition Facts panel.

Cholesterol

A waxy substance found in your blood.

Sodium

A mineral that helps regulate fluid balance in the body.

Potassium

A mineral that helps regulate fluid balance in the body, nerve signals and muscle contractions.

Vitamin D

A fat-soluble vitamin that is essential for bone health and calcium absorption.

Vitamin E

A fat-soluble vitamin that acts as an antioxidant, protecting cells from damage.

Vitamin K

A fat-soluble vitamin that is required for blood clotting and bone health.

Thiamin

A water-soluble vitamin that is essential for energy metabolism.

Riboflavin

A water-soluble vitamin that is important for energy metabolism, cell growth, and function.

Niacin

A water-soluble vitamin that is involved in energy metabolism and DNA repair.

Folate

A water-soluble vitamin that is necessary for cell growth and development.

Vitamin B12

A water-soluble vitamin that is essential for nerve function and the production of red blood cells.

Biotin

A water-soluble vitamin that is involved in energy metabolism and cell function.

Pantothenic acid

A water-soluble vitamin that is essential for energy metabolism.

Phosphorus

A mineral that is essential for bone health, energy production, and many other bodily functions.

Iodine

A mineral that is essential for thyroid hormone production.

Magnesium

A mineral that is involved in over 300 enzymatic reactions in the body.

Zinc

A mineral that is essential for immune function, wound healing, and cell growth.

Selenium

A mineral that acts as an antioxidant, protecting cells from damage.

Copper

A mineral that is involved in energy production, iron metabolism, and nerve function.

Manganese

A mineral that is involved in bone formation, wound healing, and metabolism.

Chromium

A mineral that helps regulate blood sugar levels.

Molybdenum

A mineral that is involved in enzyme function and metabolism.

Chloride

Helps to keep fluids balanced. Also important for proper digestion.

Sugar Alcohol

A sweetener that is low in calories.

Low-fat dairy

Dairy products with reduced fat to support heart health.

Added Sugars

Sugars added during processing that contribute calories but few nutrients.

Saturated Fat

Fats that are solid at room temperature, linked to increased LDL cholesterol.

Polyunsaturated Fat

Essential fats that support heart health and brain function.

Monounsaturated Fat

Healthy fats that can help improve cholesterol levels.

Trans Fat

Artificial fats that increase LDL cholesterol and decrease HDL cholesterol.

Cholesterol

A lipid found in animal cells, excessive amounts can lead to atherosclerosis.

Soluble Fiber

Fiber that dissolves in water, helping to lower cholesterol levels.

Insoluble Fiber

Fiber that adds bulk to the diet, aiding in digestion.

Glycemic Index

A measure of how quickly a food raises blood sugar levels.

Antioxidants

Substances that protect cells from damage by free radicals.

Phytochemicals

Naturally occurring compounds in plants that have health benefits.

Omega-3 Fatty Acids

Essential fatty acids that support heart and brain health.

Portion Control

Managing the amount of food consumed to maintain a healthy weight.

Mindful Eating

Paying attention to the present moment while eating, noticing hunger and fullness cues.

Food Desert

An area with limited access to affordable and nutritious food.

Sustainable Diet

A diet with low environmental impact that contributes to food and nutrition security.

Probiotics

Beneficial bacteria that support gut health.

Prebiotics

Non-digestible food components that promote the growth of beneficial bacteria in the gut.

Meal Planning

Planning meals in advance to ensure a balanced and nutritious diet.

Hidden Sugars

Sugars added to processed foods that are not always obvious on the label.