Comprehensive Nutrition and Energy Metabolism Terms for Students

RDA

Recommended dietary allowance; amount needed to meet basic nutrient needs

DRI

Dietary reference intake; general nutrient intake recommendations

AMDR

Acceptable macronutrient distribution range; % ranges for macros

Daily Value

Standard value on food labels based on 2,000 kcal diet

BMR

Basal metabolic rate; energy needed to stay alive

BEE

Basal energy expenditure; BMR over 24 hours

TEE

Total energy expenditure; total calories burned daily

Calorie (kcal)

Energy needed to raise 1g water by 1°C (nutrition = 1000x)

Energy in carbs

4 cal/g

Energy in protein

4 cal/g

Energy in fat

9 cal/g

Carbohydrates

Primary energy source (especially brain)

Glucose

Main fuel for brain and muscles

Glycogen

Stored form of glucose

Fiber

Aids digestion and controls blood sugar

Types of carbs

Sugar, starch, fiber

Glycemic index

How fast carbs raise blood sugar

Function of protein

Structure, enzymes, hormones, energy

Amino acids

Building blocks of protein

Essential amino acids

Must come from diet

Non-essential amino acids

Body can make

Complete protein

Contains all 9 essential amino acids

Incomplete protein

Missing some essential amino acids

Function of fat (lipids)

Energy storage, vitamin absorption, insulation

Fat-soluble vitamins

A, D, E, K

Saturated fat

No double bonds (mostly animal fats)

Unsaturated fat

One or more double bonds

Trans fats

Increase heart disease risk

% of body weight (water)

50-60%

Main functions of water

Transports nutrients and waste, aids chemical reactions, helps digestion, lubricates joints, regulates temperature, shock absorption

Euhydrated

Normal hydration

Hypohydrated

Low hydration

Dehydrated

Severely low water

Hyperhydrated

Excess water

Water loss

Sweat, urine, feces, breathing

2% dehydration

Decreases performance

Sweat loss

Up to 3L/hour during intense exercise

Ideal carb concentration (sports drinks)

6-8%

Sodium role (sports drinks)

Improves absorption + retention

Ideal sodium

~110 mg per 8 oz

Low intake dietary risk factors

Fruits, vegetables, whole grains, nuts/seeds

High intake dietary risk factors

Refined carbs, added sugars, sodium, saturated fats

Dietary guidelines purpose

Improve health and prevent disease

NOVA Food Classification Group 1

Unprocessed/minimally processed

NOVA Food Classification Group 2

Culinary ingredients

NOVA Food Classification Group 3

Processed foods

NOVA Food Classification Group 4

Ultra-processed foods

Soluble fiber

Dissolves in water

Insoluble fiber

Does not dissolve

Recommended fiber intake

25-35g/day

Animal protein sources

Meat, eggs, poultry

Plant protein sources

Beans, nuts, seeds, soy

Factors affecting energy needs

Age, activity level, body composition, genetics, stress, environment