BPK140 Unit 7: Personal Nutrition Practice Flashcards

Vocabulary-focused flashcards covering key nutrition concepts, macronutrients, micronutrients, dietary reference values, and digestive anatomy from the BPK140 Unit 7 lecture.

Nutrition

The act or process of nourishing or being nourished.

Digestion

The process that breaks food down into nutrients small enough to be absorbed into the blood.

Essential nutrients

Substances that must be obtained from the diet because the body does not make them, or does not make them quickly enough, to meet its needs.

Proteins

The basic framework of muscles, bones, blood, hair, and fingernails; made of combinations of $20$ amino acids and provides $4 kcal/g$.

Essential amino acids

The $9$ amino acids that the body cannot produce on its own and must be obtained through food.

Complete proteins

Protein sources, such as animal products and soy, that contain all $9$ essential amino acids.

Incomplete proteins

Protein sources, such as grains, dry beans, and nuts, that lack some or all essential amino acids.

Fats (Lipids)

A dense energy source providing $9 kcal/g$; they carry fat-soluble vitamins ($A, D, E, K$), protect organs, and help regulate body temperature.

Triglycerides

The form in which any excess calories are stored in the body.

Unsaturated fats

Fats (e.g., vegetable oils) that are liquid at room temperature and may help decrease the risk of heart disease ($CVD$).

Saturated fats

Fats (e.g., animal fats) that are solid at room temperature and are associated with an increased risk of heart disease.

Trans fats

Synthetic unsaturated fats, often found in hydrogenated fats and processed snacks, which are the type most strongly linked to $CVD$.

Linoleic acid

An omega-$6$ polyunsaturated essential fatty acid.

Alpha-linolenic acid

An omega-$3$ polyunsaturated essential fatty acid.

Carbohydrates

The primary source of energy for the body's cells, providing $4 kcal/g$, and the only fuel source the brain can use.

Simple carbohydrates

Carbohydrates containing $1$ or $2$ sugar units (e.g., table sugar, fruit, milk) that are more likely to produce hyperglycemia.

Complex carbohydrates

Longer chains of sugar units found in grains, vegetables, and beans; they take longer to digest and help regulate blood glucose.

Glycogen

The form in which humans and animals store some carbohydrates in the liver and muscle.

Fibre

A complex plant carbohydrate that humans cannot digest; it promotes regularity and heart health.

Vitamins

Organic compounds containing carbon that help regulate body growth, maintain tissue, and release energy from foods.

Minerals

Inorganic substances that help build bones and teeth, aid in muscle function, and assist in nervous system transmission (e.g., $Ca$, $Fe$, $Na$, $Zn$).

Antioxidants

Substances such as Vitamins $C$, $E$, and carotenoids that prevent harmful effects caused by oxidation or environmental exposure.

Phytochemicals

Compounds found in plants (e.g., capsaicin) that may be associated with a decreased risk of heart disease, certain cancers, and Type $II$ diabetes.

Dietary Reference Intake (DRI)

Scientifically-based reference values for energy and nutrient amounts necessary to reduce chronic disease risk and promote health.

Recommended Dietary Allowance (RDA)

The average daily level of intake sufficient to meet the nutrient requirements of nearly all ($97\%-98\%$) healthy individuals.

Adequate Intake (AI)

A value established when evidence is insufficient to develop an $RDA$; it is set at a level assumed to ensure nutritional adequacy.

Tolerable Upper Intake Level (UL)

The maximum daily intake unlikely to cause adverse health effects.

Nutrient Density

The quality of foods being high in nutrients relative to their calorie content.

Empty calories

Foods that are low in nutrients and high in sugar.

Soluble fibre

A type of fibre found in oat bran, barley, and beans that helps lower blood cholesterol.

Insoluble fibre

A type of fibre found in whole wheat and wheat bran that helps maintain regularity.

Vegan

A vegetarian diet option that excludes all animal products.

Lacto-vegetarian

A vegetarian diet option that includes milk but no other animal products.

Lacto-ovo vegetarian

A vegetarian diet option that includes both milk and eggs.

Small intestine

The component of the digestive system where most absorption of nutrients occurs, aided by secretions from the pancreas and gallbladder.