EXSS Nutrition Ch 2: Healthy Eating

Healthy eating

Choosing appropriate foods and beverages to support health and function.

Essential nutrients

Nutrients the body needs to obtain through the diet.

Nonessential nutrients

Nutrients that aren't necessarily required from the diet but can still be important for optimal health, such as fiber and phytonutrients.

Carbohydrate quantity

The amount of carbohydrate consumed; it can influence health and disease risk.

Carbohydrate quality

The type and nutritional quality of carbohydrate consumed.

Dietary fiber

A carbohydrate that helps with satiation, satiety, weight control, and cardiovascular health.

Satiation

The feeling of fullness that helps end a meal.

Satiety

The feeling of fullness that lasts after eating.

Simple sugars

Sugars that, when consumed in large amounts, are linked to obesity, cardiovascular disease, type 2 diabetes, and metabolic syndrome.

Sugar and dental caries

Sugar provides fuel for bacteria that produce acids that damage tooth enamel and dentine.

Fiber and cancer risk

Higher fiber intake is associated with a lower risk of some cancers.

Carcinogenic substances

Substances that can contribute to cancer development.

Fat intake

Fat provides about 35% of daily dietary energy in U.S. adults.

Triacylglycerols

The form of about 95% of dietary fat in U.S. adults.

Saturated fat

A type of fat associated with higher blood cholesterol and increased coronary heart disease risk.

LDL cholesterol

"Bad" cholesterol; high levels are associated with diets high in saturated fat.

Trans fats

Fats that are neither essential nor desirable; they raise LDL and lower HDL cholesterol.

HDL cholesterol

"Good" cholesterol; higher levels can have protective effects against cardiovascular disease.

Omega-3 fatty acids

Fats from sources such as fish that may help protect against cancer.

Protein deficiency

A lack of adequate protein that can cause conditions such as kwashiorkor or marasmus.

Kwashiorkor

A pure protein deficiency, mainly in children, associated with edema, impaired immunity, and increased infections.

Marasmus

Protein deficiency caused by total dietary energy deficiency and characterized by extreme muscle wasting.

High-protein diet

A diet high in protein; the slides state there is no evidence that it causes kidney disease in healthy individuals.

Sodium

A mineral/electrolyte; high intake is strongly linked to high blood pressure.

High-salt diet

A diet high in salt that can contribute to hypertension and cardiovascular disease.

Sodium recommendation

No more than 2.3 g of sodium per day, according to the 2020 Dietary Guidelines.

Athletes and sodium

Athletes generally need more salt than the general recommendation to replace losses from sweating.

Phytonutrients

Plant compounds that can contribute to health; fruits and vegetables are important sources.

Flavonoids

Phytonutrients associated in some studies with a lower risk of heart disease.

Fermented foods

Foods containing or produced with live bacteria that can have enhanced nutritional and functional properties.

Alcohol

Provides 7 kcal/g and can contribute to obesity, organ damage, and increased cancer risk.

Alcohol and cancer

Alcohol consumption is associated with increased risk of throat, esophageal, and breast cancers.

Alcohol and exercise recovery

Alcohol can slow muscle protein and glycogen synthesis and reduce the ability to rehydrate.

Alcohol recommendation

Athletes should minimize or avoid alcohol consumption.

Obesity

A condition associated with increased risk of chronic metabolic and cardiovascular diseases, cancers, dementia, and earlier death.

Obesity causes

Obesity is complex and can be influenced by genetics, food availability, society, psychology, physical activity, and environment.

Energy-dense foods

Foods that provide a large amount of energy relative to their size.

2020–2025 Dietary Guidelines

Guidelines designed to help prevent diet-related chronic diseases and improve and maintain health.

MyPlate

A system used to depict the major food groups and guide healthy eating.

Healthy weight

Balance food intake with physical activity to help maintain a healthy weight.

Nutrient-rich foods

Foods that provide important nutrients relative to their calorie content.

Whole grains

Grains that are recommended as part of a diet rich in whole-grain and high-fiber foods.

Saturated fat recommendation

Keep saturated fat intake low.

Trans fat recommendation

Keep trans fat intake low.

Sugar recommendation

Consume less than 10% of dietary energy from sugars.

Alcohol guideline

If you drink alcohol, drink in moderation.

Food hygiene and safety

Practices used to keep food safe and prevent foodborne illness.

Nutrition Facts label

A standardized label that provides information about the nutrient content of packaged foods.

Nutrition Labeling and Education Act of 1990

The U.S. law that standardized food labeling.

Serving size

The amount of food used as the basis for the nutrition information on a label.

Daily Value (DV)

A percentage shown on food labels based on a 2,000-kcal diet.

Nutrition label nutrients

Labels show serving size, calories, carbohydrate, added sugars, total fat, saturated fat, and sodium; some also show protein and micronutrients.

Health claims

Statements about potential health benefits of foods that must be supported by good scientific evidence.

Calcium and osteoporosis

Adequate calcium throughout life helps maintain bone health and reduce osteoporosis risk.

Sodium and hypertension

High sodium intake may increase blood pressure; lower sodium intake may help protect against hypertension.

Dietary fat and cancer

Diets high in fat may increase the risk of some cancers.

Saturated fat and cholesterol

High intake can increase blood cholesterol and coronary heart disease risk.

Fiber and cancer

A diet low in fat and rich in fiber-containing grains, fruits, and vegetables may reduce the risk of some cancers.

Fiber and coronary heart disease

Fiber-rich foods, especially soluble fiber, may help reduce coronary heart disease risk.

Folic acid and birth defects

Adequate folic acid intake by the mother reduces the risk of certain brain and spinal cord birth defects.

Sugar alcohols

Sweeteners used in sugar-free foods that do not promote tooth decay according to the listed health claim.

Processed food

Food treated to extend storage life or improve taste, nutrition, color, or texture.

Food processing

Methods such as adding preservatives, fortifying, enriching, dehydrating, smoking, drying, and freezing.

Processed foods

Are often high in sugar, fat, and salt and can have high energy density but low nutrient density.

Sugar substitutes

Alternative sweeteners that can be used instead of cane sugar.

Saccharin

A sugar substitute.

Aspartame

A sugar substitute.

Acesulfame potassium

A sugar substitute.

Sorbitol

A sugar substitute.

Sucralose

A sugar substitute.

Xylitol

A sugar substitute.

Stevia

A sugar substitute.

Fat substitutes

Ingredients that have some technical effects of fat but are not absorbed or metabolized as fat.

Carbohydrate-based fat substitutes

Fat substitutes made from plant polysaccharides or other carbohydrate ingredients.

Protein-based fat substitutes

Fat substitutes made from proteins or microparticulated proteins.

Fat-based fat substitutes

Fat substitutes that can block fat absorption.

Olestra

A fat substitute that isn't digested or absorbed and contributes no calories.

Simplesse

A protein-based fat substitute used in low-temperature foods such as ice cream.

Nutrition/dietary supplement

A food, nutrient, food component, or non-food compound taken in concentrated forms such as pills, capsules, powders, or liquids to provide a claimed health or performance benefit.

Sports foods

Specially formulated foods developed and packaged conveniently for athletes.

Ergogenic aids

Supplements or sports foods that can enhance exercise performance.

Sports nutrition misinformation

Information that may mix selective scientific evidence, media interpretations, marketing, and opinions from people without nutrition or physiology backgrounds.

Reliable nutrition advice

Athletes should get nutrition advice from well-qualified nutrition, fitness, and health experts.