Nutrition 101 Exam 1 Flashcards

Vocabulary practice flashcards covering key nutrition terms, guidelines, dietary patterns, fiber types, macronutrient structures, protein classifications, lipid types, and food labeling rules based on the Chapter 1-9 study guide.

Typical American Eating Pattern

An eating pattern low in fruits, vegetables, whole grains, dairy, and healthy oils, which affects diet quality and nutrient density.

2026 Dietary Guidelines for Americans

Guidelines utilizing an inverted food pyramid that emphasizes whole, nutrient-dense foods, proteins, and fats while limiting refined carbohydrates and ultra-processed foods.

Processed Food

Food that has been changed from its original form, such as chips, deli meat, soda, and frozen meals.

Refined Food

Food that has had parts or nutrients removed during processing, such as white bread.

Natural / Unprocessed Food

Food that is close to its original form with little or no processing, such as fresh fruits, vegetables, eggs, and beans.

Enriched Food

Food in which nutrients lost during processing are added back, such as enriched white bread, enriched pasta, and enriched flour.

Acceptable Macronutrient Distribution Range (AMDR)

The daily caloric intake range for macronutrients: Carbohydrates ($45-65\%$), Fat ($20-35\%$), and Protein ($10-35\%$).

Essential Amino Acids

Indispensable amino acids that the body cannot make enough of and must obtain from food: histidine, isoleucine, leucine, lysine, phenylalanine, threonine, tryptophan, and valine.

Nonessential Amino Acids

Dispensable amino acids that can be synthesized by the body through transamination: alanine, asparagine, aspartic acid, glutamic acid, and serine.

Dextrose

Another name for glucose.

Small Intestine (CHO Digestion)

The primary site where most carbohydrate digestion occurs.

Soluble Fiber

Viscous fibers that dissolve in water to form a gel-like substance, are easily fermented by colon bacteria, and slow gastric emptying to promote fullness (e.g., oatmeal, legumes, lentils, citrus fruit).

Insoluble Fiber

Nondigestible carbohydrates that do not form gels or ferment easily in the colon, but absorb water to add stool bulk and promote laxation (e.g., whole grains, bran, fruit/vegetable skins and seeds).

Whole Grains

Grains containing all three original seed components: the endosperm, bran, and germ.

Refined Grains

Grains missing one or more of the three whole grain components (missing bran and germ), rich in starch but low in fiber, vitamin $B_6$, vitamin E, trace minerals, unsaturated fats, and phytonutrients.

Glycogen

Stored carbohydrates and sugars in the body available for energy as needed.

Glycemic Index

A measure determined by comparing the blood glucose impact after eating $50\,g$ of a food sample to the impact of $50\,g$ of pure glucose or white bread.

Glycemic Response

The measure defining a food's actual impact on blood glucose levels, calculated as Glycemic Load ($GL = \text{grams of carbs} \times GI / 100$).

Protein Molecular Structure

Molecules composed of carbon, hydrogen, oxygen, and nitrogen (CHON), and sometimes sulfur, built from amino acid building blocks.

Carbohydrate Molecular Structure

Molecules composed of carbon, hydrogen, and oxygen usually in about a $1:2:1$ ratio, built from simple sugars like glucose.

Lipid Molecular Structure

Molecules composed of carbon, hydrogen, and oxygen (with much less oxygen than carbohydrates), primarily made of glycerol and fatty acids with long hydrocarbon chains.

Vegan Diet

A vegetarian diet that excludes meat, fish, poultry, eggs, dairy products, and may exclude honey.

Raw Vegan Diet

A strictly uncooked food eating pattern based on fruit, vegetables, nuts, seeds, legumes, and sprouted grains.

Lacto-Ovo Vegetarian Diet

A diet that excludes meat, fish, and poultry, but includes dairy products and eggs.

Lacto-Vegetarian Diet

A diet that excludes meat, fish, poultry, and eggs, but includes dairy products.

Ovo-Vegetarian Diet

A diet that excludes meat, fish, poultry, and dairy products, but includes eggs.

Pesco-Vegetarian Diet

A diet that excludes all animal products except fish.

Semi-Vegetarian Diet

An eating pattern that excludes red meat.

Flexitarian Diet

An eating pattern that includes fish and occasionally red meat.

Nitrogen Balance

The state of balance between protein breakdown and protein synthesis, determined by comparing nitrogen intake to nitrogen output.

Protein Complementing

Combining two protein sources to provide adequate amounts and proportions of all essential amino acids needed to support protein synthesis.

Complete Protein

A protein source containing all 9 essential amino acids in adequate amounts, such as bread pudding, rice pudding, or cereal with milk.

Incomplete Protein

A protein source missing or low in one or more essential amino acids, such as black beans and rice or bean tacos.

Kwashiorkor

An acute condition resulting from protein deficiency or infection, characterized by low albumin, normal muscle mass, and a poor prognosis.

Marasmus

A chronic condition resulting from severe deficiency or impaired absorption of calories, protein, vitamins, and minerals, characterized by normal albumin, muscle wasting, and a variable prognosis.

Saturated Fats

Fats with no double bonds in their fatty acid chain, usually solid at room temperature, that raise total and LDL cholesterol levels and increase coronary heart disease risk.

Unsaturated Fats

Fats with one or more double bonds in their fatty acid chain, usually liquid at room temperature, that lower LDL and raise HDL cholesterol.

Linoleic Acid

An essential omega-6 (n-6) fatty acid found in vegetable oils, nuts, and seeds that supports growth, skin health, and cell function.

Alpha-Linolenic Acid

An essential omega-3 (n-3) fatty acid found in flaxseed, chia seeds, walnuts, and canola oil that supports heart and brain health.

Trans Fats

Unhealthy fats created through partial hydrogenation that raise LDL cholesterol, lower HDL cholesterol, and provide no known health benefits.

Cholesterol

A non-essential sterol found exclusively in animal tissues (richest in liver and egg yolks) that forms part of cell membranes and myelin and is used to synthesize Vitamin D.

Triglycerides

Molecules composed of 1 glycerol and 3 fatty acids; the main form of fat stored in the body and found in foods.

Hydrogenation

The process of adding hydrogen to unsaturated fats to make them more solid, improving texture and extending shelf life.

Phospholipids

Lipids that form a major part of cell membranes, transport fats in the blood, and help fats mix with water in the body.

Nutrient Content Claim

Label descriptions specifying the amount of a nutrient or substance provided in a food or beverage.

Health Claim

A statement describing a relationship between a food, food substance, or dietary supplement ingredient and a reduced risk of disease or a disease-related condition.

Structure/Function Claim

Label statements identifying relationships between nutrients or dietary ingredients and a body function.

Unqualified Health Claim

A health claim backed by Significant Scientific Agreement (SSA) that does not require a disclaimer.

Qualified Health Claim

A health claim supported by weaker evidence that must be accompanied by a disclaimer.

Very Low (Sodium Claim)

A food label claim referring exclusively to sodium, indicating the product contains no more than $35\,mg$ of sodium per serving.

Reduced (Label Claim)

A food label claim indicating a product has at least a $25\%$ reduction in a nutrient compared to the regular product.

Lean (Label Claim)

A label claim for meat or poultry products containing less than $10\,g$ fat, less than $4\,g$ saturated fat, and less than $95\,mg$ cholesterol per standardized serving and per $100\,g$.

Good Source (Label Claim)

A label claim indicating the product provides $10\%$ to $19\%$ of the Daily Value (%DV) for a nutrient.

Required Food Allergens

The eight major allergens required to be declared on food labels: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soybeans.

Catabolism

The metabolic process that breaks down molecules and releases energy.

Anabolism

The metabolic process that builds molecules and requires energy.