Nutritional Science: Energy and Non-Energy Nutrients

Vocabulary flashcards covering energy nutrients (fats, proteins, carbohydrates) and non-energy nutrients (vitamins, fiber, minerals, water), including recommended dietary intakes, physiological roles, and deficiency effects.

Energy Nutrients

Nutrients that provide fuel and structural building blocks for the body, including fats, proteins, and carbohydrates.

Non-Energy Nutrients

Nutrients that support vital physiological processes, digestion, and metabolic regulation, including fiber, vitamins, minerals, and water.

Fats

Energy-dense macronutrients classified as saturated, unsaturated (monounsaturated and polyunsaturated), and trans fats.

Functions of Fats

Biological roles including energy storage, structural components of cell membranes, hormone production, absorption of fat-soluble vitamins ($A$, $D$, $E$, $K$), organ insulation, and protection.

Recommended Fat Intake

$20\%$ to $35\%$ of total daily caloric intake.

Essential Fatty Acid Deficiency

A rare deficiency that can present as skin issues and impaired growth.

Protein

Macronutrients composed of amino acids that function in growth, tissue repair, hormone production, and immune function.

Complete Proteins

Proteins containing all essential amino acids in adequate amounts, typically sourced from animal products or soy and quinoa.

Incomplete Proteins

Proteins typically missing one or more essential amino acids, commonly found in plant sources.

Recommended Protein Intake

Approximately $10\%$ to $35\%$ of total daily calories, or $0.8\,\text{g/kg}$ of body weight for average adults.

Protein Deficiency Complications

Adverse effects including muscle wasting, impaired immunity, poor wound healing, slow growth in children, and conditions such as Kwashiorkor or Marasmus.

Carbohydrates

Macronutrients that act as the primary and preferred energy source for the brain, central nervous system, and muscles during exercise, while sparing protein from being used as energy.

Recommended Carbohydrate Intake

Approximately $45\%$ to $65\%$ of total daily calories.

Fat-Soluble Vitamins

Vitamins that require dietary fat for absorption, specifically Vitamins $A$, $D$, $E$, and $K$.

Water-Soluble Vitamins

Vitamins that dissolve in water, specifically noted as Vitamin $C$.

Soluble Fibre

Fiber that dissolves into a gel, slows glucose absorption, binds bile acids, and helps lower LDL cholesterol; sourced from oats, okra, ripe fruit, pigeon peas, and other legumes.

Insoluble Fibre

Fiber that does not dissolve in water, adds bulk to stool, and speeds up intestinal transit; sourced from whole grains, vegetable skins, and ground provisions.

Non-Energy Classification of Fiber

The categorization of fiber as a non-energy nutrient because human enzymes cannot digest insoluble fiber to produce usable energy, and soluble fiber yields minimal calories via gut bacterial fermentation.