Meals, Food Labels, and Recycling

Comprehensive vocabulary flashcards covering human nutrients, dietary models, meal planning, eco-labels, and waste management based on the Home and Consumer Studies lecture notes.

Body Nutrient Composition

The breakdown of chemical nutrients that form the human body, consisting of approximately $60\text{ to }70\%$ water, $15\text{ to }20\%$ protein, approximately $2\%$ carbohydrates, variable proportions of fat, and essential vitamins and minerals.

Protein

The body's building blocks that construct and repair cells in muscles and the skeleton while also providing energy; found in animal products (meat, milk, eggs), legumes, and cereal grains.

Carbohydrates (Kolhydrater)

The body's primary and preferred energy source, serving as a collective term for sugars, starches, and dietary fiber; found in plant-based foods such as bread, pasta, potatoes, and vegetables.

Rapid Carbohydrates (Snabba kolhydrater)

Carbohydrates that are digested quickly, providing a rapid spike of energy that does not last long, such as those found in candy and pastries.

Slow Carbohydrates (Långsamma kolhydrater)

Carbohydrates that take longer for the body to break down, providing sustained energy over an extended duration, such as whole-grain pasta and root vegetables.

Fats (Fett)

Nutrients that provide concentrated energy, help build brain cells, and protect and insulate internal organs.

Saturated Fat (Mättat fett)

A category of fat found in meat, sausage, and chocolate that is harder for the body to break down and can accumulate in veins and arteries, increasing the risk of cardiovascular diseases and type 2 diabetes.

Unsaturated Fats (Enkelomättade och fleromättade fetter)

Healthier fats that the body breaks down more easily, including monounsaturated fats (found in olive oil and avocado) and polyunsaturated fats (found in salmon, walnuts, and rapeseed oil).

Fat-Soluble Vitamins (Fettlösliga vitaminer)

Vitamins A, D, E, and K, which require dietary fat to be utilized, are transported by fat, and can be stored in the body; primarily found in animal-derived foods.

Water-Soluble Vitamins (Vattenlösliga vitaminer)

Vitamins B and C, which require water to be absorbed, circulate via water, cannot be stored in the body, and are excreted in urine when consumed in excess; primarily found in vegetables, fruit, and grains.

Minerals (Mineraler)

Essential inorganic nutrients required in small amounts through food that assist in nutrient uptake and perform structural roles in the body.

Iron (Järn)

An essential mineral necessary for the blood to produce red blood cells; found in meat, blood pudding, spinach, and broccoli.

Calcium (Kalcium)

An essential mineral required to build and maintain bones and teeth; predominantly found in dairy products.

Water (Vatten)

A vital nutrient making up $60\text{ to }70\%$ of the human body that regulates body temperature and removes waste products through urine and feces.

The Plate Model (Tallriksmodellen)

A nutritional guide dividing a meal into three sections—protein, carbohydrates, and vegetables—to help ensure balanced energy, vitamins, and minerals.

Plate Model for Sedentary Individuals (Tallriksmodellen för stillasittande)

A plate distribution tailored for low physical activity, consisting of half ($\frac{1}{2}$) the plate filled with vegetables, slightly more than one quarter ($\frac{1}{4}$) with carbohydrates, and slightly less than one quarter ($\frac{1}{4}$) with protein.

Plate Model for Physically Active Individuals (Tallriksmodellen för fysiskt aktiva)

A plate distribution tailored for active lifestyles, consisting of less than half ($\frac{1}{2}$) vegetables, less than half ($\frac{1}{2}$) carbohydrates to provide extra energy, and slightly less than one quarter ($\frac{1}{4}$) protein.

Livsmedelsverket Fruit and Vegetable Recommendation

The Swedish National Food Agency's nutritional guideline recommending an intake of $500\,\text{g}$ of fruits and vegetables each day.

The Food Circle (Matcirkeln)

A nutrition wheel divided into seven groups of foods with similar nutrient contents: fruits/berries, vegetables, potatoes/root vegetables, bread/cereals/pasta/rice, edible fats, milk/cheese, and meat/fish/eggs.

Meal Routine (Måltidsordning)

The practice of evenly spacing three main meals and two snacks throughout the day to keep blood sugar stable, maintain concentration, avoid mood swings, and prevent headaches.

The Meal Puzzle (Måltidspusslet)

A concept illustrating that a complete daily diet requires four interlocking meal pieces—breakfast, lunch, dinner, and snacks—and skipping any piece leaves the body's nutrition incomplete.

Breakfast (Frukost)

The day's first meal eaten after fasting for $10\text{ to }13\text{ hours}$, designed to supply approximately $\frac{1}{4}$ of the day's total energy to sustain activity until lunch.

Lunch and Dinner (Lunch och middag)

The two primary main meals of the day, each designed to supply approximately $\frac{1}{3}$ of the day's total energy intake.

Snack (Mellanmål)

A smaller meal consumed between main meals to replenish energy without overeating, ideally consisting of fruit, berries, or vegetables.

KRAV Certification

A Swedish certification label signifying organic, sustainably produced food made without synthetic chemical pesticides, with strict standards for animal welfare, nature, climate, and farm workers.

The Nordic Swan Ecolabel (Svanen)

A voluntary eco-label indicating that a product is independently inspected, approved, and represents an environmentally sound choice.

The Keyhole (Nyckelhålet)

A nutritional labeling symbol identifying healthier alternatives within a food category that contain less fat or healthier fats, less added sugar, less salt, and more dietary fiber.

Fairtrade Label

An ethical certification promoting economic, social, and environmental sustainability in developing regions that actively combats child labor on products such as coffee, chocolate, and cotton.

Marine Stewardship Council (MSC)

An ecolabel for wild-caught seafood guaranteeing that fish is harvested sustainably without overfishing and without causing harm to marine ecosystems.

Source Separation Categories (Källsortering)

The legally required sorting of household waste into distinct material streams: colored glass, clear glass, cardboard, food waste, plastic, metal, newspapers, and residual waste.

Hazardous Waste (Farligt avfall)

Dangerous waste containing harmful substances that must never be mixed with ordinary trash, including nail polish remover, chemicals, medicines, and batteries.

The Waste Hierarchy (Avfallstrappan)

A five-tiered environmental model prioritizing how waste is managed: Waste Minimization (Avfallsminimera), Reuse (Återanvända), Recycling (Återvinna), Energy Recovery (Energiutvinna), and Landfill (Deponera).

Waste Minimization (Avfallsminimera)

The highest priority step in the waste hierarchy, which focuses on generating as little waste as possible by reducing consumption, borrowing items, or buying second-hand.

Reuse (Återanvända)

The second step of the waste hierarchy, which involves passing along, donating, selling, buying used goods, or repairing broken items so they can continue to be used.

Recycling (Återvinna)

The third step of the waste hierarchy, where sorted materials such as glass, metal, paper, and plastic are washed, melted down, or shredded to create new products.

Energy Recovery (Energiutvinna)

The fourth step of the waste hierarchy, where non-recyclable combustible waste is incinerated in power plants to generate heat and electricity, resulting in ash that may contain heavy metals.

Landfill (Deponera)

The final and least favorable step of the waste hierarchy, where unusable waste is dumped at a disposal site, wasting potential resources and posing risks of harmful leachate contaminating soil and water.