HLTH 1107 Exam #1 Study Guide - Vocabulary Flashcards ( Chapters 1-3 )

Vocabulary flashcards covering key terms and definitions from Chapters 1–3 of HLTH 1107.

Malnutrition

A state of inadequate or excessive nutrient intake leading to health problems and impaired function.

Essential nutrient

A nutrient the body cannot synthesize in adequate amounts and must be obtained from the diet.

Non-essential nutrient

A nutrient the body can synthesize in sufficient amounts and does not need to be obtained from the diet.

Carbohydrate

A macronutrient providing about 4 kcal/g; main energy source; includes sugars, starches, and fiber (fiber is not digested like other carbs).

Protein

A macronutrient providing about 4 kcal/g; made of amino acids; supports growth, maintenance, and repair; contains nitrogen.

Fat

A macronutrient providing about 9 kcal/g; energy-dense; provides essential fatty acids and carries fat-soluble vitamins.

Vitamin

A micronutrient needed in small amounts for metabolism and body functions; organic and not a source of energy.

Mineral

An inorganic micronutrient essential for bodily functions; required in small amounts.

Alcohol

Not a nutrient; provides about 7 kcal/g and can affect health; absorbed and metabolized by the body.

Whole food

Food in its natural or minimally processed state with few added ingredients.

Ultra-processed food

Food made predominantly from industrial ingredients with little or no whole foods; high in added sugars, fats, salt, and additives.

Ethnic food

Foods associated with a particular culture or regional tradition.

Natural food

A marketing term; generally implies minimal processing and few artificial additives, but not strictly defined nutritionally.

Nutritious diet

A pattern of eating that provides essential nutrients in appropriate amounts to support health.

Processed food

Food altered from its natural state through processing methods; often higher in added sugars, fats, and sodium.

Reliable sources

Evidence-based sources—peer-reviewed, transparent, and free from conflicting interests.

Unreliable sources

Sources lacking evidence, with bias, sensational claims, or commercial motives.

Criteria for new findings (scientific acceptance)

Peer review, replication, accumulation of consistent evidence, and consensus in reputable journals.

Controllable factors (disease risk)

Lifestyle choices under personal control (diet, physical activity, smoking, alcohol use).

Uncontrollable factors (disease risk)

Factors outside personal control (age, genetics, family history).

Factors influencing food choices

Taste, cost, convenience, culture, social influences, advertising, and availability.

Precontemplation (behavior change stage)

Not yet considering change; no intention to start in the near future.

Contemplation (behavior change stage)

Considering change within the next 6 months but not yet acting.

Preparation (behavior change stage)

Planning to take action soon; setting goals and making small steps.

Action (behavior change stage)

Active modification of eating/physical activity or other behavior.

Maintenance (behavior change stage)

Sustaining the new behavior over time and preventing relapse.

Dietary Guidelines for Americans 2020–2025

Federal recommendations promoting healthy eating patterns to reduce disease risk; updated every five years.

USDA Eating Patterns for vegetarians

Guidance on vegetarian-style patterns (e.g., lacto-vegetarian, ovo-vegetarian, vegan) within USDA patterns.

Dietary Reference Intakes (DRI)

A set of reference values (RDA, AI, UL) used to plan and assess nutrient intakes.

Oversupplied nutrient in the U.S. diet

Nutrient consumed in excess; commonly sodium in the American diet.

USDA physical activity guidelines

Recommended amounts of moderate-to-vigorous activity and muscle-strengthening activity.

MyPlate recommendations

USDA framework emphasizing portions of fruits, vegetables, grains, protein, and dairy.

Food labels and ingredient lists characteristics

Nutrition Facts panel, serving sizes, ingredients list, allergen information; daily values; claims; some foods exempt.

Foods exempt from labeling

Foods not required to bear Nutrition Facts (context varies by jurisdiction; often includes certain fresh produce, some restaurant foods, and small producers under thresholds).

Best method for balanced diet

Variety of nutrient-dense foods with appropriate portion control and energy balance.

Portion sizes

Standard units used to quantify servings to help gauge intake.

Unreliable health claims on labels

Claims that are exaggerated, misleading, or unsupported by evidence.

Role of body fluids

Transport nutrients, regulate temperature and fluid balance, and maintain volume and electrolyte balance.

Hypothalamus role

Brain region that regulates hunger, thirst, and energy balance.

Kidneys role

Filters blood, regulates fluids/electrolytes, maintains acid-base balance, and forms urine.

Lungs role

Facilitate gas exchange and help regulate acid-base balance by expelling CO2.

What is digested in the small intestine

Carbohydrates (monosaccharides), proteins (amino acids/short peptides), and fats (fatty acids/glycerol) are digested and absorbed; fiber is not digested.

Digestive tract lining characteristics

Lining features such as villi, microvilli, mucosal folds, goblet cells, and tight junctions to increase surface area and protection.

Organ completing absorption

Small intestine (duodenum, jejunum, ileum) is the primary site of nutrient absorption.

Peristalsis

Rhythmic, wavelike muscle contractions that move contents through the GI tract.

Protein absorption site

Small intestine (primarily jejunum) where amino acids and peptides are absorbed.

Enzymes characteristics

Proteins that catalyze biochemical reactions; substrate-specific; require optimal pH and temperature; are reusable.

Problems with frequent laxative use

Dependency, electrolyte imbalance, dehydration, and potential damage to the colon lining.

Pancreas hormones and glucose regulation

Insulin lowers blood glucose; glucagon raises it; somatostatin modulates GI hormones and glucose regulation.

Why we eat when not hungry

Appetite cues such as emotions, stress, habit, sensory cues, social context, or learned behavior can drive eating apart from hunger.