WEEK 1 & 2 Nutrition: Basics, Methods, Labeling & Guidelines – Vocabulary Flashcards

Vocabulary flashcards covering key terms and concepts from nutrition basics, the scientific method, labeling, and dietary guidelines.

Nutrient density

Foods rich in nutrients relative to their energy content (calories); more nutrients per calorie.

Nutrient-dense foods

Foods that provide more nutrients per calorie, such as vegetables, fruits, lean proteins, and whole grains.

Whole foods

Foods in their natural or minimally processed state, forming the basis of a nutritious diet (e.g., dairy, vegetables, fruits, whole grains, meats, fish, poultry).

Unprocessed / Minimally processed

Foods in their natural state or with minimal processing; typically without added sugars, fats, or sodium.

Processed foods

Foods subjected to processing; may or may not be nutritious depending on starting material and processing.

Ultra-processed foods

Highly palatable manufactured foods with industrial ingredients and additives, little or no whole food.

Six classes of nutrients

Fats (lipids), carbohydrates, protein, vitamins, minerals, and water.

Energy yield (kcal/gram) – fats

Fats provide 9 kcal per gram.

Energy yield (kcal/gram) – protein and carbs

Protein and carbohydrates provide 4 kcal per gram.

Energy yield (kcal/gram) – alcohol

Alcohol provides 7 kcal per gram; not a nutrient.

Essential nutrients

Nutrients that must be obtained from the diet because the body cannot make enough of them.

Essential fatty acids

Omega-3 and omega-6 fatty acids that must be obtained from the diet.

Dietary Reference Intakes (DRI)

Comprehensive set of nutrient reference values (EAR, RDA, AI, UL, AMDR) set by the National Academies; apply to healthy individuals.

EAR (Estimated Average Requirement)

Population-wide average daily nutrient intake used for research and planning; basis for RDAs.

RDA (Recommended Dietary Allowance)

Nutrient intake goals for individuals; covers about 97–98% of healthy people.

AI (Adequate Intake)

Nutrient intake goals used when there is not enough data to establish an RDA.

UL (Tolerable Upper Intake Level)

Highest average daily intake likely to pose no risk of toxicity for most healthy individuals.

AMDR (Acceptable Macronutrient Distribution Range)

Carbs 45–65%, fats 20–35%, protein 10–35% of daily calories.

DV (Daily Value)

Nutrient reference values on food labels to help consumer comparison; based on DRIs.

Nutrition Facts Label

Panel on packaged foods listing serving size, calories, nutrients, and % Daily Value; regulated for labeling.

Health claim

FDA-approved statements linking a nutrient or food constituent to reduced risk of disease.

Nutrient claim

FDA-regulated statements describing the level or presence of a nutrient (e.g., “fat-free,” “high fiber”).

Structure/Function claim

Claims about a nutrient’s role in the structure or function of the body; not FDA-regulated; must be truthful.

Fortified food

Foods with added nutrients not originally present in significant amounts.

Enriched food

Foods with nutrients added back to replace those lost during processing.

Functional food

Foods with bioactive components believed to provide health benefits beyond basic nutrition.

Phytochemicals

Bioactive plant compounds with potential health benefits; not essential nutrients.

Balance study

Laboratory study measuring intake and excretion of a nutrient to assess bodily balance.

Placebo effect

Healing effect arising from the patient’s and/or clinician’s expectations; involves an inert treatment.

Correlation

A statistical relationship where two variables change together; does not prove causation.

Epidemiological studies

Observational studies of populations to identify patterns of health and disease (case-control, cross-sectional, cohort).

Case-control study (Retrospective)

Compare cases with disease to controls without to identify associated factors; useful for rare diseases.

Cross-sectional study

Assess disease/health at a single time point to determine prevalence; cannot infer causality.

Cohort (Prospective) study

Follow a healthy group over time to observe incidence and potential risk factors.

Randomized Controlled Trial (Intervention)

Participants randomly assigned to intervention or control to test effectiveness of an intervention.

Double-blind study

Neither participants nor researchers know group assignments to reduce bias.

Laboratory study

Controlled studies often using animals or cells to test hypotheses.

Experimental group

Group receiving the treatment or intervention being tested.

Hypothesis

A testable prediction forming the basis for research.

Meta-analysis

Statistical summary combining results from multiple studies addressing the same question.

Garlic – allicin

Sulfur compounds released when garlic is cut or crushed; contribute to odor and health effects (antimicrobial, antithrombotic).

Organic nutrients

Nutrients containing carbon-hydrogen bonds (carbs, fats, proteins, vitamins).

Inorganic nutrients

Nutrients lacking carbon-hydrogen bonds (minerals and water).

Calorie

Unit of energy; 1 kilocalorie (kcal) = amount of heat to raise 1 kg of water by 1°C; calories measure energy in foods.

Registered Dietitian / Registered Dietitian Nutritionist (RD/RDN)

Nutrition professionals with accredited degrees, supervised practice, and passing the registration exam; may require master’s degree and licensing.

Balance of givens: DRIs vs DV

DRIs provide reference values (EAR, RDA, AI, UL, AMDR) for intake; DV helps consumers compare foods on labels.

Phytochemicals vs nutrients

Phytochemicals are plant compounds with health effects beyond essential nutrients; not required nutrients.

Nutrition labeling changes post-2020

Serving sizes updated, added sugars listed, calories emphasized, DV adjustments, some vitamins A/C removed from required labeling.

Dietary Guidelines 2020–2025 – Overarching guidelines

1) healthy pattern at all life stages; 2) customize with nutrient-dense choices; 3) meet food-group needs; 4) limit added sugars, saturated fat, sodium, and alcohol.

Healthy eating pattern core elements

Vegetables, fruits, grains (mostly whole), dairy (low-fat or fortified alternatives), protein foods, and oils.

EAT-Lancet conclusions

Shifting toward more plant-based diets with less meat/dairy can improve health and environmental sustainability.