Protein Quality, Vegetarianism, and Exercise Nutrition

Vocabulary flashcards reviewing key definitions and concepts related to protein quality, vegetarianism, exercise nutrition, and global dietary sustainability.

Protein Quality

How well a protein gives us the amino acids we need.

Complete/High Quality Proteins

Proteins that contain amounts of essential amino acids in proportion needed by the body when used as the sole source of proteins.

Incomplete/Low Quality Proteins

Proteins lacking one or more essential amino acids, typical of foods of vegetable origin (except soy and quinoa).

Legumes

Plants with pods of a single row of seeds (such as peas, beans, lentils, peanuts) that lack methionine.

Complementary Proteins

A mix of certain plant foods that provide all essential amino acids without adding animal food.

Limiting Amino Acids

Amino acids that a protein is unable to provide, leaving cells unable to grow, repair, and maintain tissues.

Semivegetarian or Flexitarian

A diet pattern where an individual generally avoids meat.

Pesco-vegetarian

A dietary pattern that excludes meat and poultry, but includes fish, eggs, dairy, fruits, vegetables, grains, legumes, and nuts/seeds.

Lacto-ovo-vegetarian

A dietary pattern that excludes meat, poultry, and fish, but includes eggs, dairy, fruits, vegetables, grains, legumes, and nuts/seeds.

Ovo-vegetarian

A dietary pattern that excludes meat, poultry, fish, and dairy, but includes eggs, fruits, vegetables, grains, legumes, and nuts/seeds.

Lacto-vegetarian

A dietary pattern that excludes meat, poultry, fish, and eggs, but includes dairy, fruits, vegetables, grains, legumes, and nuts/seeds.

Vegan

A dietary pattern that excludes all animal products (no meat, poultry, fish, eggs, dairy) and includes fruits, vegetables, grains, legumes, and nuts/seeds.

Plant-based

A term that may refer to a completely vegan diet or a diet where most foods are from plants.

Plant-forward

A style of eating where most foods are from plants, and meat and animal products are used in small amounts.

Light Exercise

Physical activity during which you can sing and talk while exercising.

Aerobic Exercise

Exercise during which heart rate goes up, you break a sweat, and get out of breath.

Moderate-intensity Aerobic Exercise

Aerobic activity where you can talk but cannot sing (e.g., walking fast, water aerobics, riding a bike on level ground).

Vigorous-intensity Aerobic Exercise

Aerobic activity where you cannot talk or sing (e.g., jogging or running, swimming laps, riding a bike fast or on hills).

Adult Protein RDA

$0.8\,g/kg$ body weight.

Athlete Recommended Protein Range

$1.2-2\,g/kg$ body weight as recommended by the Academy of Nutrition and Dietetics and American College of Sports Medicine.

Sustainable Agriculture

Farming methods that meet demand for more food without depleting natural resources and harming the environment.

Biotechnology

The use of living things (plants, animals, microbes) to manufacture new products.

GMO (Genetically Modified Organism)

Specific living things scientists develop by changing their DNA, such as pesticide-resistant corn or vitamin A-rich rice.

Integrated Pest Management (IPM)

Nonmechanical pest management utilizing a variety of pest control methods that do not damage the environment.