Nutrition and Energy Lecture Notes

Vocabulary practice flashcards covering basic nutrition concepts, including macronutrients, micronutrients, caloric intake distributions, and physiological functions.

Body Energy Uses

The three primary ways the body uses energy: maintaining body temperature, helping with blood flow and circulation, and keeping the heart beating.

Carbohydrate-Induced Fatigue

Tiredness felt after eating a large, carb-heavy meal; it depends on what and how much is eaten, as meals higher in carbs cause a rise in blood sugar.

Micronutrients

Nutrients needed in smaller doses, consisting of vitamins and minerals.

Macronutrients

Nutrients needed in larger doses, consisting of carbohydrates, fats, proteins, and water.

Simple Carbohydrates

Carbohydrates consisting of $1$ to $2$ linked sugar molecules and refined sugars, with examples including candy, cake, and cookies.

Complex Carbohydrates

Carbohydrates consisting of many sugar molecules linked in long chains, with examples including sweet potatoes and whole grains.

Brain-Supporting Complex Carbohydrates

Four complex carbohydrates that help support brain functions: quinoa, brown rice, oatmeal, and whole grains.

Glycogen

The stored form of extra glucose in the body, converted after the body uses glucose from carbohydrates and stored for later use.

Carbohydrate Caloric Recommendation

The standard that $45\%$ to $65\%$ of calories consumed should come from carbohydrates.

Unsaturated Fats

Good fats, with examples including fish, oil, and avocados.

Saturated Fats

Bad fats that should be limited and avoided, with examples including red meat, fatty cheese, and whole milk.

Fat Caloric Recommendation

The recommendation that fats should make up $20\%$ to $35\%$ of daily calories.

Cholesterol

A fat, waxy-like substance that sticks to artery walls.

Protein

A nutrient formed by a long chain of amino acids.

Essential Amino Acids

The $9$ amino acids that your diet must supply because your body cannot manufacture them itself.

Protein Caloric Recommendation

The recommendation that proteins should make up $10\%$ to $35\%$ of daily calories.

Complete Proteins

Proteins that are found in animal products.

Incomplete Proteins

Proteins that are found in plant-based products.

Daily Water Requirement

The amount of water needed in a day, equal to $\frac{1}{2}$ your body weight in ounces.

Dehydration Warning Signs

Three indicators that the body lacks adequate water: headache, light-headedness, and thirst.

Vitamins

Micronutrients that do not directly provide energy but help the body with various functions.

Deficiency

A condition in which one does not obtain enough of a sufficient nutrient.

Minerals

Essential micronutrients needed by the body, including four important types: iron, calcium, magnesium, and potassium.