Comprehensive Overview of Nutrition and Health

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503 Terms

1

Macronutrients

Nutrients providing energy: carbohydrates, proteins, lipids.

<p>Nutrients providing energy: carbohydrates, proteins, lipids.</p>
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Carbohydrates

Organic macronutrient; 4 calories per gram.

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3

Water

Inorganic nutrient; essential for biochemical processes.

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4

Minerals

Micronutrients; major and trace elements essential for health.

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5

Proteins

Organic macronutrient; contains carbon, hydrogen, oxygen, nitrogen.

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6

Vitamins

Micronutrients; organic compounds vital for body functions.

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7

Lipids

Organic macronutrients; 9 calories per gram.

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8

Alcohol

Non-nutrient; provides 7 calories per gram.

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9

Nutrient Dense Foods

Foods high in nutrients relative to calories.

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10

Calorie Dense Foods

Foods high in calories relative to nutrients.

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11

Hunger

Physiological need for food intake.

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12

Appetite

Psychological desire to eat, not always linked to hunger.

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13

Dietary Reference Intakes (DRI)

Nutrient recommendations for healthy individuals.

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14

Recommended Dietary Allowance (RDA)

Daily nutrient intake level sufficient for most.

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15

Adequate Intake (AI)

Estimated nutrient intake level based on observed data.

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16

Tolerable Upper Intake Level (UL)

Maximum daily intake unlikely to cause adverse effects.

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17

USDA Dietary Guidelines

Guidelines published every 5 years for healthy eating.

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18

USDA MyPlate

Visual guide for balanced eating and portion control.

<p>Visual guide for balanced eating and portion control.</p>
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19

Malnutrition

Imbalance of nutrients; includes undernutrition and overnutrition.

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20

Chronic Diseases

Long-lasting health conditions often linked to diet.

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21

Heart Disease

Leading cause of death; diet plays a significant role.

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22

Cancer

Second leading cause of death; dietary factors involved.

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23

Dietary Guidelines for Americans

Evidence-based recommendations for healthy eating.

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24

Sustainability

Consideration of environmental impact in food choices.

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25

Food Insecurity

Limited access to sufficient, safe, nutritious food.

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26

Empty Calories

Calories from foods with little nutritional value.

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27

USDA Food Patterns

Guidelines for daily food intake amounts.

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28

Recommended Daily Amounts

Caloric intake recommendations for various diets.

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29

Fruits Serving Size

1½ to 2½ cups based on caloric intake.

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30

Vegetables Serving Size

2 to 4 cups based on caloric intake.

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31

Grains Serving Size

5 to 10 ounces based on caloric intake.

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32

Protein Foods Serving Size

5 to 7 ounces based on caloric intake.

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33

Milk Products Serving Size

3 cups consistently across all caloric intakes.

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34

Oils Serving Size

5 to 10 teaspoons based on caloric intake.

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35

MyPlate

An educational tool for healthy eating guidance.

<p>An educational tool for healthy eating guidance.</p>
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36

MyPlate Shortcomings

Lacks detail on healthier food choices.

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37

Ingredient Statements

List of food components by weight order.

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38

Nutrition Facts Box

Label detailing nutrient content of food.

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39

Daily Values

Nutrient intake recommendations based on 2000 calorie diet.

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40

Fat Daily Value

Original: 65g, Updated: 78g.

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41

Sodium Daily Value

Original: 2400mg, Updated: 2300mg.

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42

Carbohydrate Daily Value

Original: 300g, Updated: 275g.

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43

Fiber Daily Value

Original: 25g, Updated: 28g.

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44

Vitamin D Daily Value

Original: 10μg, Updated: 20μg.

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45

Calcium Daily Value

Original: 1000mg, Updated: 1300mg.

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46

Potassium Daily Value

Original: 3500mg, Updated: 4700mg.

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47

Chyme

Semiliquid mass formed in the stomach.

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48

Peristalsis

Muscle contractions pushing chyme through intestines.

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49

Segmentation

Muscle contractions mixing chyme with digestive juices.

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50

Salivary Glands

Produce saliva to aid in digestion.

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51

Gastric Juice

Mixes with food to aid protein breakdown.

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52

Pancreatic Juice

Neutralizes gastric acid and digests macronutrients.

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53

Bile

Emulsifies fats for enzymatic breakdown.

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54

Intestinal Juice

Contains enzymes for final nutrient digestion.

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55

Absorption

Process of nutrient uptake in the body.

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56

Small intestine

Primary site for nutrient absorption, 20 feet long.

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57

Villi

Finger-like projections that enhance nutrient absorption.

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58

Microvilli

Tiny projections with enzymes for nutrient processing.

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59

Crypts

Tubular glands secreting intestinal juices.

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60

Goblet cells

Cells that secrete mucus in the intestine.

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61

Tight junctions

Structures that prevent leakage between intestinal cells.

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62

Enterocyte

Absorptive cell in the intestinal lining.

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63

Leptin

Hormone that decreases hunger, produced by fat cells.

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64

Ghrelin

Hormone that increases hunger, affects body weight.

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65

Gastrin

Hormone that stimulates gastric acid release.

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66

Secretin

Hormone that prompts bicarbonate release from pancreas.

<p>Hormone that prompts bicarbonate release from pancreas.</p>
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67

Cholecystokinin (CCK)

Hormone that triggers bile release from gallbladder.

<p>Hormone that triggers bile release from gallbladder.</p>
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68

Monosaccharides

Simple sugars, basic units of carbohydrates.

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69

Glucose

Primary energy source, blood sugar.

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70

Fructose

Sweetest sugar, found in fruits.

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71

Galactose

Sugar present in dairy products.

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72

Disaccharides

Sugars formed from two monosaccharides.

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73

Maltose

Disaccharide made of two glucose units.

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74

Sucrose

Table sugar, glucose and fructose combination.

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75

Lactose

Milk sugar, composed of galactose and glucose.

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76

Polysaccharides

Long chains of monosaccharides, like starch.

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77

Glycogen

Energy storage form of glucose in animals.

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78

Starch

Energy storage form of glucose in plants.

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79

Fiber

Indigestible part of plants, recommended 28 g/day.

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80

Soluble fiber

Dissolves in water, aids cholesterol reduction.

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81

Insoluble fiber

Does not dissolve in water, promotes bowel movement.

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82

Dietary fiber sources

Includes fruits, vegetables, grains, legumes.

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83

Fiber health benefits

May lower risks of heart disease and diabetes.

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84

Bile

Substance that helps lower blood cholesterol.

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85

Pectins

Soluble fiber that lowers cholesterol levels.

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86

Psyllium

Soluble fiber that aids in digestion.

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87

Hemicellulose

Type of insoluble fiber found in plant cell walls.

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88

Cellulose

Insoluble fiber that provides bulk to stools.

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89

Lignins

Non-carbohydrate component of dietary fiber.

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90

Resistant Starch

Starch that resists digestion in the small intestine.

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91

Satiety

Feeling of fullness after eating.

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92

Fecal Weight

Mass of waste material in the intestines.

<p>Mass of waste material in the intestines.</p>
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93

Transit Time

Time taken for food to pass through the GI tract.

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94

Diverticulosis

Condition of having diverticula in the colon.

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95

Hemorrhoids

Swollen veins in the lower rectum.

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96

Appendicitis

Inflammation of the appendix.

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97

Whole Grains

Grains that contain all parts of the seed.

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98

Fiber Intake

Amount of dietary fiber consumed.

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99

Monosaccharides

Simple sugars absorbed in the GI tract.

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100

Lactase

Enzyme that breaks down lactose.

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