Nutrition and Health

This set of flashcards covers essential terms and concepts from nutrition, focusing on the role of nutrients, dietary guidelines, health outcomes, and various conditions associated with dietary habits.

Factors Affect Food Choices

Lifestyle, food cost, routines and habits, and social needs.

Role of Nutrients

Provide energy, building blocks, and are vital for growth and maintenance.

Essential Nutrients

Nutrients that have a biological function; omission results in a decline of functions.

Obesity

Second leading cause of preventable death in the US.

Chronic Diseases

Conditions associated with poor diet and a sedentary lifestyle.

Macronutrients

Nutrients that provide calories and are needed in gram quantities.

Micronutrients

Nutrients that do not provide calories and are needed in milligram or microgram quantities.

Phytochemicals

Chemicals found in plants that may contribute to reduced disease risk.

Calories per gram of Carbohydrates

4 kcal per gram.

Calories per gram of Lipids

9 kcal per gram.

Calories per gram of Protein

4 kcal per gram.

Calories per gram of Alcohol

7 kcal per gram, not considered an essential nutrient.

Dietary Reference Intakes (DRI)

A set of reference values used to plan and assess nutrient intakes.

Recommended Dietary Allowances (RDA)

The average daily dietary intake level sufficient to meet the nutrient requirement.

Adequate Intakes (AI)

The recommended average daily intake based on observed or experimentally determined approximations.

Estimated Energy Requirements (EER)

An estimate of the average dietary energy intake to maintain energy balance.

Acceptable Macronutrient Distribution Ranges (AMDR)

Ranges of intake for each macronutrient that are associated with reduced risk of chronic disease.

Tolerable Upper Intake Levels (UL)

Maximum daily intake unlikely to cause adverse health effects.

Energy Density

The number of calories in a given weight of food.

Nutrient Density

The ratio of nutrients to calories in a food; the more nutrients per calorie, the higher the nutrient density.

Food Groups

Categories of foods, including fruits, vegetables, grains, protein, and dairy.

Anthropometric Assessment

Measurements of body weight, lengths, circumferences, and thickness of parts of the body.

Biochemical Assessment

Tests that relate to biochemical functions and nutrient levels in the body.

Clinical Assessment

Evaluation of physical signs and symptoms related to nutritional status.

Dietary Assessment

Estimation of typical food choices based on a record of previous intake.

Environmental Assessment

Evaluation of living conditions and access to food resources.

Red Flags in Nutrition

Terms like 'natural' or 'quick and easy fixes' that may indicate misleading marketing.

Calories per Serving: Low, Moderate, High

Under 50 calories is low, 100+ is moderate, 400+ is high.

% Daily Value (%DV) Calculation

Amount divided by daily value multiplied by 100.

Cell Functions

Nutrients play a key role in maintaining cell structure and processes.

Digestive System Role

Digestion and absorption of nutrients, processes including mechanical and chemical digestion.

Hormonal Control of Digestion

Hormones such as gastrin and cholecystokinin regulate digestive processes.

Probiotics

Microorganisms providing health benefits when consumed.

Prebiotics

Substances that promote the growth of beneficial microorganisms.

Heartburn and GERD

A condition where acid from the stomach flows back into the esophagus.

Peptic Ulcers

Erosion of the stomach lining, often caused by H. pylori bacteria.

Irritable Bowel Syndrome (IBS)

Disorder affecting the large intestine, causing cramps and changes in bowel habits.

Lactose Intolerance

Inability to digest lactose due to a deficiency in lactase enzyme.

Type 1 Diabetes

A form of diabetes where the body does not produce insulin.

Type 2 Diabetes

Form of diabetes typically associated with obesity and insulin resistance.

Dietary Fibers

Non-digestible carbohydrates that play a key role in digestive health.

Functional Foods

Foods containing beneficial ingredients or constituents that support health.

Triglycerides

The main form of fat stored in the body and a type of lipid.

Essential Fatty Acids

Fatty acids that must be obtained from the diet, such as omega-3 and omega-6.

Omega-3 Fatty Acids

Hearts' and brain's beneficial fatty acids from sources like fish oil.

Cholesterol

A type of sterol important for membrane structure and hormone production.

Hydrogenation

A process that converts unsaturated fats to saturated fats, often in processed foods.

Food Sources of Lipids

Include oils, dairy, nuts, meat, and fish.

Dietary Guidelines for Fat Intake

Recommendations for limiting saturated fat and trans fats.

Lipoproteins

Molecules that transport lipids in the blood, including LDL and HDL.

LDL Cholesterol

Low-density lipoprotein; known as 'bad' cholesterol.

HDL Cholesterol

High-density lipoprotein; known as 'good' cholesterol.

Cardiovascular Disease Risk Factors

Include high LDL cholesterol, low HDL cholesterol, and obesity.

Mediterranean Diet

A dietary pattern associated with reduced cardiovascular disease risk.

Dietary Antioxidants

Nutrients that combat oxidative damage in the body.

Heart Attack

Death of heart muscle due to blockage of blood supply.

Stroke

Damage to brain tissue typically due to interrupted blood supply.

Medications to Lower Blood Lipids

Include statins and absorption inhibitors to manage cholesterol levels.

Hypertension

High blood pressure that can lead to cardiovascular disease.

Plant Sterols

Substances that can help lower LDL cholesterol levels.

Food Labels

Required information on packaging that helps consumers make informed choices.

Diabetes Management

Includes lifestyle changes and medication management for blood sugar control.

Saturated Fat

Fat that is solid at room temperature and primarily found in animal products.

Trans Fat

Artificially created fats that can increase heart disease risk.

Polyunsaturated Fats

Healthy fats found in plant oils, rich in omega-3 and omega-6 fatty acids.

Monounsaturated Fats

Healthy fats found in olive oil and avocados.

Whole Grains vs Refined Grains

Whole grains are healthier and contain more nutrients than refined grains.

Sugar Alcohols

Carbohydrates that yield fewer calories than sugars, may affect digestion.

Added Sugars

Sugars added to foods which can contribute to health issues if consumed in excess.

Nutrition Assessment

A comprehensive evaluation of an individual’s dietary habits and nutritional status.

Dietary Recommendations for Fiber

Adults should aim for at least 25-38 grams of fiber per day.

Processed Foods

Foods that have been altered from their natural state for safety or convenience.

Caloric Needs

The amount of energy a person needs based on factors like age, sex, and activity level.

Nutrition and Aging

Nutritional needs may change as individuals grow older and their metabolism slows.

Obesity Prevention

Strategies aimed at maintaining a healthy weight and lifestyle.

Nutritional Epidemiology

Study of the relationship between diet and health outcomes in populations.

Cognitive Function and Nutrition

The impact of diet on mental processes and brain health.

Health Claims on Food Labels

Statements regarding the health benefits associated with a food or component.

Microbiome Importance

The community of microorganisms in the gut that influences health.

Digestion Process Overview

Complex process involving mechanical and chemical breakdown of food.

Fatty Liver Disease

Condition characterized by excessive fat accumulation in the liver.

Herbal Supplements

Plant-derived products aimed at improving health, should be approached cautiously.

Healthy Cooking Techniques

Methods such as grilling, steaming, or baking to reduce fat content.

Sodium’s Role in the Body

Essential mineral involved in fluid balance and nerve function.

Fluid Balance

The maintenance of the proper amounts and proportions of fluids in the body's compartments.