Nutrition: Ch 1-7 & 11

HBNS200

Micronutrients

Nutrients required in small amounts that do not provide energy (vitamins and minerals).

Macronutrients

Nutrients required in large amounts that provide energy (carbohydrates, protein, fat, water).

DRI

Set of standards for recommended nutrient consumption

5 components of DRIs

EAR

RDA

AI

UL

EER

Scientific method

Research process used to test hypotheses and establish nutrition knowledge.

Systematic review

Comprehensive analysis of multiple studies on a specific research question.

Peer review

Evaluation of research by experts to ensure accuracy and objectivity.

EAR

Intake that meets the needs of 50% of individuals in a life‑stage group.

RDA

Intake that meets the needs of 97–98% of healthy individuals.

AI

Recommended intake used when evidence is insufficient to establish an RDA.

UL

Highest daily intake unlikely to cause adverse health effects.

MyPlate

USDA visual guide for building balanced meals.

Digestion

Mechanical and chemical breakdown of food into absorbable components.

Absorption

Uptake of nutrients from the gastrointestinal tract into the body

Chyme

Semi‑liquid mixture of food and gastric juices.

Bile

Liver secretion that emulsifies fat.

Small intestine

Primary site of nutrient absorption

Probiotics

Live beneficial bacteria that support gut health.

Prebiotics

Fibers that feed beneficial gut bacteria.

Glucose

Primary blood sugar and preferred fuel for the brain and red blood cells.

Glycogen

Storage form of glucose in the liver and muscles

Soluble fiber

Fiber that dissolves in water and helps regulate blood glucose and cholesterol.

Insoluble fiber

Fiber that adds bulk to stool and prevents constipation

Insulin

Hormone that lowers blood glucose levels.

Glucagon

Hormone that raises blood glucose levels.

Hyperglycemia

Abnormally high blood glucose.

Hypoglycemia

Abnormally low blood glucose.

Fatty acids

Building blocks of lipids that provide energy

Triglycerides

Three fatty acids attached to glycerol; main form of stored fat

LDL

Delivers cholesterol to cells; “bad” cholesterol.

HDL

Removes excess cholesterol from the blood; “good” cholesterol.

Saturated fat

Fat with straight carbon chains; solid at room temperature

Unsaturated fat

Fat with kinked carbon chains; liquid at room temperature.

Trans fat

Artificial fat that increases cardiovascular disease risk.

Omega 3 fatty acids

Essential fats important for brain and heart health

Omega 6 fatty acids

Essential fats involved in inflammation and growth

Protein

Macronutrient made of carbon, hydrogen, oxygen, and nitrogen that supports structure, growth, repair, and critical body functions

Structural proteins

Proteins that form muscle, bone, hair, skin, and nails

Protein quality

Measure of how well a protein provides essential amino acids

Complete protein

Protein that contains all nine essential amino acids

Incomplete protein

Protein lacking one or more essential amino acids

Denaturation

Unfolding or disruption of a protein’s three‑dimensional shape

Protein turnover

Continuous process of protein breakdown and resynthesis in the body

Protein complementation

Combining two or more plant proteins to provide all essential amino acids.

Food security

Always having physical, social, and economic
access to sufficient, safe, and nutritious food
that meets dietary needs and food preferences
for an active and healthy life

Nutrition security

More than just having access to food! Exists
when a variety of nutrient-dense food is
consistently available in sufficient quantities

Includes adequate healthcare & education

Food insecurity

The quality, variety and/or desirability of the
diet is reduced, and there is difficulty at times providing
enough food for everyone in the household

Linked with poverty & obesity, purchase higher-density foods

Government assistive nutrition programs

SNAP, WIC, National school lunch program, School breakfast program, Child/adult care program, Senior programs, Food banks/pantries

GMOs (Genetically modified organisms)

The source of genetically modified foods

Examples of GM crops include corn, soybeans, rice, and
tomatoes

Improves crop yields

Regulated

Organic foods

Refers to the way the food is produced:
• Biological pest management
• Composting
• Manure applications
• Crop rotation to maintain healthy soil, water, crops, and
animals

More expensive than conventional foods

4 steps to food safety

1. Clean

2. Cook

3. Separate

4. Chill

Foodborne illness

Bacteria or virus that is originated from an infected specimen and travels via food consumption

Consuming raw food may increase risk

Carbohydrate role in exercise

Provides most of the energy, can be aerobic or anaerobic, can produce pyruvate

Protein role in exercise

Minor source of fuel during exercise

May be used to make glucose or enter Krebs, unlikely

Carb loading

Maximizes glycogen storage

Intended for competitive athletes

3 cups

For every pound lost, how many cups of fluid should be consumed?

Hyponatremia

Primary concern for athletes regarding fluid intake