Basic Nutrition Factors Affecting Health

Chapter 10

Acceptable Macronutrient Distribution range

(AMDR) is the range of intake for each macronutrient that is associated with reduced risk of chronic diseases while providing adequate intakes of essential nutrients. The AMDR for carbohydrates is 45-65%, for protein is 10-35%, and for fat is 20-35% of total daily calories.

Adequate intake

(AI) is a recommended intake level of a nutrient that is assumed to be adequate for most people in a specific age and gender group, used when there is insufficient evidence to establish a Recommended Dietary Allowance (RDA).

Amino Acids

The building blocks of proteins, amino acids are organic compounds that combine to form proteins necessary for various bodily functions.

Animia

A condition characterized by a deficiency in red blood cells or hemoglobin, resulting in fatigue and weakness due to inadequate oxygen transport in the body.

Bioavailability

is the degree to which nutrients or other substances are absorbed and utilized by the body after ingestion, influencing nutritional effectiveness.

Carbohydrate

An organic compound made of carbon, hydrogen, and oxygen, carbohydrates are a primary source of energy for the body and are found in foods such as grains, fruits, and vegetables.

Cholesterol

A waxy substance found in animal fats and oils, cholesterol is essential for cell membrane structure and the production of hormones. However, high levels can lead to heart disease.

Dehydration

is a condition that occurs when the body loses more fluids than it takes in, leading to an imbalance that can affect normal bodily functions.

Dietary Reference Intakes

A set of nutritional guidelines developed to help individuals understand their daily nutrient requirements to promote health and prevent chronic diseases.

Disaccharides

are carbohydrates composed of two monosaccharide units, linked by a glycosidic bond. They provide energy and occur naturally in foods like sugar and starch.

Docosahexaenoic acid

(DHA) is an essential omega-3 fatty acid important for brain development and function, as well as for heart health.

Eicosatetraenoic acid

(ETA) is a polyunsaturated omega-6 fatty acid that plays a crucial role in cell membrane structure and function, as well as in inflammatory responses.

Electrolytes

are minerals in the body that carry an electric charge. They are essential for various physiological processes, including fluid balance, muscle contraction, and nerve signaling.

Estimated Average Requirements

(EAR) are the daily intake levels of essential nutrients estimated to meet the needs of half the healthy individuals in a particular life stage and gender group.

Fat

is a macronutrient that provides a source of energy, supports cell growth, protects organs, and aids in nutrient absorption.

Fatty acids

are the building blocks of fats, consisting of long hydrocarbon chains that can be saturated or unsaturated. They play critical roles in energy production and cellular function.

Fiber

is a type of carbohydrate that the body cannot digest, which aids in digestion, helps maintain bowel health, and lowers cholesterol levels.

Fluid Balance

is a state in which the intake and output of fluids are equal, maintaining proper hydration levels, electrolyte balance, and physiological functions in the body.

Fructose

is a simple sugar found in many plants, especially fruits, where it is often bonded to glucose to form sucrose. It serves as a quick source of energy.

Galactose

is a simple sugar that is less sweet than glucose and fructose, primarily found in dairy products. It is formed from the breakdown of lactose in the intestines and can be used by the body for energy.

Gluconeogenesis

is the metabolic process by which organisms produce glucose from non-carbohydrate sources, such as proteins and fats, primarily occurring in the liver.

Glucose

is a simple sugar that serves as a primary energy source for the body's cells. It is produced through the process of photosynthesis in plants and is a key component in carbohydrates.

Glycemic index

is a measure of how quickly foods raise blood sugar levels after consumption. Foods with a high glycemic index can cause rapid spikes in blood glucose, while those with a low index lead to more gradual increases.

Glycemic load

is a measure that takes into account the glycemic index and the amount of carbohydrates in a serving of food, indicating the impact on blood sugar levels.

Glycogen

is a stored form of glucose primarily found in the liver and muscles. It serves as an essential energy reserve that can be quickly converted to glucose when needed. G

Glycogenesis

is the process of converting glucose into glycogen for storage in the liver and muscles.

High-density lipoprotein

(HDL) is a type of cholesterol that helps remove other forms of cholesterol from the bloodstream, often referred to as "good" cholesterol due to its role in reducing the risk of heart disease.

Hydration

is the process of maintaining an adequate amount of water in the body, which is crucial for overall health and bodily functions.

Hypohydration

is a state of dehydration where the body loses more water than it takes in, leading to decreased physical performance and potential health risks.

Hyponatremia

is a condition characterized by low sodium levels in the blood, which can lead to symptoms such as headache, confusion, and in severe cases, seizures or coma.

Lactose

is a sugar found in milk and dairy products. It is composed of glucose and galactose and is broken down in the body by the enzyme lactase.

Low-density lipoprotein

(LDL) is a type of lipoprotein that transports cholesterol and triglycerides in the bloodstream. High levels of LDL are associated with an increased risk of cardiovascular disease.

Macronutrient

is a type of nutrient required in large amounts by the body for energy and growth, including carbohydrates, proteins, and fats.

maltose

is a disaccharide made of two glucose molecules. It is produced during the digestion of starch and is found in some foods and beverages.

micronutrient

is a nutrient needed in small amounts for various physiological functions, including vitamins and minerals that support metabolism, immunity, and bone health.

minerals

is a type of micronutrient that is essential for various bodily functions, including maintaining bone health, fluid balance, and nerve transmission.

monosaccharides

are simple sugars that serve as the building blocks of carbohydrates. Common examples include glucose, fructose, and galactose.

monosaturated

fatty acids contain one double bond in their carbon chain and are typically found in foods such as olive oil and avocados. They are known to support heart health.

muscle protein synthesis

is the process by which the body assembles amino acids into proteins that are essential for muscle repair and growth, often stimulated by resistance training and adequate nutrient intake.

MyPlate

is a dietary guideline provided by the USDA that illustrates the proportions of different food groups recommended for a healthy diet. It emphasizes the importance of balanced nutrition including fruits, vegetables, grains, protein, and dairy.

nutrient density

refers to the amount of essential nutrients per unit of calorie in a food. Foods high in nutrient density provide more vitamins and minerals relative to their calorie content, making them better choices for a healthy diet.

omega-3 fatty acid alpha-linolenic acid

is an essential fatty acid found in plant sources, known for its anti-inflammatory properties and beneficial effects on heart health. It is a type of polyunsaturated fat that the body cannot produce and must be obtained through diet.

polypeptide

is a chain of amino acids linked together by peptide bonds, which can fold into functional proteins. They play crucial roles in biological processes and cellular functions.

polyunsaturated

fatty acids that contain multiple double bonds in their hydrocarbon chain, contributing to heart health and essential fatty acid intake.

protein

is a macromolecule made up of one or more long chains of amino acids. Proteins are essential for various bodily functions, including building and repairing tissues, acting as enzymes, and supporting immune function.

protein digestibility

refers to the extent to which proteins are broken down into amino acids during digestion and utilized by the body. Higher digestibility indicates more effective absorption and use of dietary protein.

protein digestibility correct amino acid score

is a measure that evaluates the quality of a protein based on its amino acid composition and how well it meets the body's requirements for essential amino acids.

Recommended Dietary Allowances

(RDAs) are daily dietary intake levels of essential nutrients, established by the Food and Nutrition Board, that are sufficient to meet the needs of the majority of healthy individuals in a specific life stage and gender group.

Saturated

fatty acids are types of fats that are fully saturated with hydrogen atoms, typically solid at room temperature, and found in animal products and some plant oils. Excessive intake may raise cholesterol levels.

sports dietitian

is a professional who specializes in nutrition and dietary practices tailored for athletes and active individuals, focusing on optimizing performance and recovery through proper food intake.

Surcrose

is a type of sugar, specifically a disaccharide made from glucose and fructose, commonly found in plants and used as a sweetener in various foods.

Tolerable Upper Intake Level

(UL) is the maximum daily intake of a nutrient that is unlikely to cause adverse health effects in the general population.

Triglycerides

are a type of fat (lipid) found in your blood, which the body uses for energy. High levels can increase the risk of heart disease.

very low-density lipoproteins

(VLDL) are a type of lipoprotein that carries triglycerides and cholesterol from the liver to tissues in the body, playing a key role in fat metabolism.

vitamins

are organic compounds that are essential for various metabolic processes in the body, required in small quantities from the diet to maintain health.