Nutrition and Energy Expenditure Review

Vocabulary flashcards covering basic nutrition concepts, energy density, dietary guidelines, DRI and AMDR standards, and energy expenditure calculations.

Nutrients

Substances obtained from food that provide energy, contribute to the growth, maintenance, and repair of the body, and help regulate body processes.

Silent Nutrient

Water ($H_2O$), a macronutrient that yields no energy ($0\,\text{kcal/g}$).

Macronutrients

Nutrients required by the body in large amounts, including carbohydrates, lipids, proteins ('workhorses'), and water.

Micronutrients

Nutrients required in lesser amounts, including vitamins and minerals (elements), which act as enzymes or cofactors in processes such as energy production and digestion.

Non-nutrient Substances

Substances present in food that are not classified as nutrients, including phytochemicals and zoochemicals.

Carbohydrates

Macronutrients divided into simple and complex forms (sugars, starches, and fibre) that yield $4\,\text{kcal/g}$ of energy.

Lipids

Macronutrients including saturated fats, unsaturated fats, cholesterol, and trans fats that function to provide or store energy, yielding $9\,\text{kcal/g}$.

Proteins

Macronutrients composed of amino acids, referred to as the body's 'workhorses', yielding $4\,\text{kcal/g}$ of energy.

Fibre

A complex carbohydrate component that supports energy/nervous system, heart, and kidney function.

Calories

A measure of energy in food.

Alcohol (Energetic Value)

Contains energy yielding $7\,\text{kcal/g}$, but is not classified as a nutrient.

High Nutrient Density Foods

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

Low Nutrient Density Foods

Foods that provide fewer nutrients per calorie, such as cakes, sugary drinks, and french fries.

Scientific Evidence

Reliable and credible proof grounded in research studies, experimentation, and systematic observation.

Anecdotal Evidence

Misleading evidence consisting of testimony, true or false statements, isolated experiences, and personal opinions.

Malnutrition

An imbalance in energy intake and/or nutrient intake, which includes overnutrition and undernutrition.

Overnutrition

A form of malnutrition resulting from excess intake of energy or nutrients.

Undernutrition

A form of malnutrition resulting from inadequate intake of energy or nutrients.

Healthy Diet Principles

Dietary guidelines based on Variety (choosing from different food groups), Balance (balancing energy with activity and choosing nutrient-dense foods), and Moderation (managing portion sizes and not overdoing it).

AMDR

Acceptable Macronutrient Distribution Range; defined as $45\text{--}65\%$ for carbohydrates (CHO), $10\text{--}35\%$ for protein (Pro), and $20\text{--}35\%$ for fat.

RDA

Recommended Dietary Allowance; the intake level sufficient to meet the nutrient requirements of $97\text{--}98\%$ of the population.

EAR (ERA)

Estimated Average Requirement (noted as ERA); the intake level estimated to meet the nutrient requirements of $50\%$ of the population.

DRI

Dietary Reference Intakes; an umbrella framework of nutrient recommendations including UL/TUL, EAR, RDA, and AI for macronutrients, micronutrients, water, and fibre.

Resting Metabolic Rate (RMR)

The principal component of energy expenditure ($50\text{--}70\%$) required to maintain basic physiologic function.

Thermic Effect of Food (TEF)

The component of energy expenditure ($10\%$) associated with digesting and processing food.

NEAT

Non-exercise activity thermogenesis; a component of physical activity energy expenditure.

EER Formula for Adult Men

$$\text{EER} = 662 - 9.53 \times (\text{age in years}) + \text{PA} \times [15.91 \times (\text{weight in kg}) + 539.6 \times (\text{height in meters})]$$

EER Formula for Adult Women

$$\text{EER} = 354 - 6.91 \times (\text{age in years}) + \text{PA} \times [15.91 \times (\text{weight in kg}) + 726 \times (\text{height in meters})]$$

Canadian Food Labeling Requirements

Mandatory regulations requiring nutrition labels on all food products in Canada.