Chapter 1: Food Choices – Nutrients and Nourishment

Vocabulary flashcards covering key nutrition concepts from the lecture notes.

Nutrients

Substances in foods that the body uses for growth, development, maintenance, and energy.

Six classes of nutrients

Carbohydrates, lipids, proteins, vitamins, minerals, and water.

Carbohydrates

Macronutrient that provides energy (about 4 kcal per gram) and is found in grains, vegetables, fruits, legumes, and dairy.

Lipids

Fats and oils; provide energy (about 9 kcal per gram) and include triglycerides, cholesterol, and phospholipids.

Proteins

Macromolecules made of amino acids; provide energy and support growth, structure, and regulation; found in meats, dairy, grains, legumes, vegetables.

Vitamins

Organic micronutrients (13 total) that regulate body processes and help extract energy; fat-soluble (A, D, E, K) and water-soluble (B vitamins, vitamin C).

Minerals

Inorganic micronutrients; macrominerals and trace minerals; support structure and regulation.

Water

Most important nutrient; involved in temperature regulation, joint lubrication, and transport of nutrients and wastes.

Macronutrients

Carbohydrates, lipids, and proteins; needed in large amounts.

Micronutrients

Vitamins and minerals; needed in small amounts.

Organic

Contains carbon; characterizes many nutrients (carbohydrates, lipids, proteins, vitamins).

Inorganic

Lacks carbon; includes minerals and water.

Phytochemicals

Plant chemicals that may have health benefits beyond basic nutrition.

Antioxidants

Compounds that protect cells from oxidative damage.

Energy

The capacity to do work; supplied by carbohydrates, lipids, and proteins; measured in kilocalories.

Kilocalorie

Unit of energy in food; often called a calorie; 1,000 calories = 1 kilocalorie.

Carbohydrates energy per gram

4 kilocalories per gram.

Lipids energy per gram

9 kilocalories per gram.

Proteins energy per gram

4 kilocalories per gram.

Alcohol energy per gram

7 kilocalories per gram.

Three general nutrient functions

Regulate body processes; provide structure to bones, muscles, and cells; macronutrients supply energy.

Be Food Smart

Concept to calculate the percentage of calories from each nutrient to manage energy intake.

The Scientific Process

A sequence: observe, formulate a hypothesis, test, analyze data, and communicate results; used to test nutrition hypotheses.

Hypothesis

A proposed explanation based on limited evidence to guide further investigation.

Epidemiological studies

Observe disease rates in populations to identify associations; cannot prove cause-and-effect.

Case-control studies

Compare people with a condition to those without to identify differing factors.

Clinical trials

Interventional, controlled studies; participants randomized into experimental and control groups; often double-blind and placebo-controlled.

Animal studies

Preliminary research in animals; not directly extrapolated to humans.

Cell culture studies

Grow cells in the lab to study the effects of nutrients on cellular processes; foundational for nutrigenomics.

Nutrigenomics

Study of how nutrients and other compounds influence gene expression.

Leading Causes of Death (US)

Top causes include heart disease, cancer, and chronic lower respiratory diseases; nutrition can influence risk.

WHO health definition

Health is a state of complete physical, mental, and social well-being, not merely the absence of disease.

Physical activity guidelines (adults)

150 minutes of moderate-intensity aerobic activity per week plus muscle-strengthening on ≥2 days; or 75 minutes vigorous activity plus strengthening on ≥2 days.

Social Ecological Model

A framework for nutrition and physical activity decisions across multiple levels (individual, interpersonal, community, policy).

Sensory influences

Taste, texture, and smell; flavor; classic tastes: sweet, sour, bitter, salty, and umami.

Personal preferences

Enjoyment and nourishment; influenced by age.

Environmental influences

Economics, food availability, culture, and religion.

Emotional and cognitive influences

Habits; comfort/discomfort foods; advertising; eating away from home; diet trends; social factors; knowledge of health.