Comprehensive Overview of Nutrition and Health

Macronutrients

Nutrients providing energy: carbohydrates, proteins, lipids.

Carbohydrates

Organic macronutrient; 4 calories per gram.

Water

Inorganic nutrient; essential for biochemical processes.

Minerals

Micronutrients; major and trace elements essential for health.

Proteins

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

Vitamins

Micronutrients; organic compounds vital for body functions.

Lipids

Organic macronutrients; 9 calories per gram.

Alcohol

Non-nutrient; provides 7 calories per gram.

Nutrient Dense Foods

Foods high in nutrients relative to calories.

Calorie Dense Foods

Foods high in calories relative to nutrients.

Hunger

Physiological need for food intake.

Appetite

Psychological desire to eat, not always linked to hunger.

Dietary Reference Intakes (DRI)

Nutrient recommendations for healthy individuals.

Recommended Dietary Allowance (RDA)

Daily nutrient intake level sufficient for most.

Adequate Intake (AI)

Estimated nutrient intake level based on observed data.

Tolerable Upper Intake Level (UL)

Maximum daily intake unlikely to cause adverse effects.

USDA Dietary Guidelines

Guidelines published every 5 years for healthy eating.

USDA MyPlate

Visual guide for balanced eating and portion control.

Malnutrition

Imbalance of nutrients; includes undernutrition and overnutrition.

Chronic Diseases

Long-lasting health conditions often linked to diet.

Heart Disease

Leading cause of death; diet plays a significant role.

Cancer

Second leading cause of death; dietary factors involved.

Dietary Guidelines for Americans

Evidence-based recommendations for healthy eating.

Sustainability

Consideration of environmental impact in food choices.

Food Insecurity

Limited access to sufficient, safe, nutritious food.

Empty Calories

Calories from foods with little nutritional value.

USDA Food Patterns

Guidelines for daily food intake amounts.

Recommended Daily Amounts

Caloric intake recommendations for various diets.

Fruits Serving Size

1½ to 2½ cups based on caloric intake.

Vegetables Serving Size

2 to 4 cups based on caloric intake.

Grains Serving Size

5 to 10 ounces based on caloric intake.

Protein Foods Serving Size

5 to 7 ounces based on caloric intake.

Milk Products Serving Size

3 cups consistently across all caloric intakes.

Oils Serving Size

5 to 10 teaspoons based on caloric intake.

MyPlate

An educational tool for healthy eating guidance.

MyPlate Shortcomings

Lacks detail on healthier food choices.

Ingredient Statements

List of food components by weight order.

Nutrition Facts Box

Label detailing nutrient content of food.

Daily Values

Nutrient intake recommendations based on 2000 calorie diet.

Fat Daily Value

Original: 65g, Updated: 78g.

Sodium Daily Value

Original: 2400mg, Updated: 2300mg.

Carbohydrate Daily Value

Original: 300g, Updated: 275g.

Fiber Daily Value

Original: 25g, Updated: 28g.

Vitamin D Daily Value

Original: 10μg, Updated: 20μg.

Calcium Daily Value

Original: 1000mg, Updated: 1300mg.

Potassium Daily Value

Original: 3500mg, Updated: 4700mg.

Chyme

Semiliquid mass formed in the stomach.

Peristalsis

Muscle contractions pushing chyme through intestines.

Segmentation

Muscle contractions mixing chyme with digestive juices.

Salivary Glands

Produce saliva to aid in digestion.

Gastric Juice

Mixes with food to aid protein breakdown.

Pancreatic Juice

Neutralizes gastric acid and digests macronutrients.

Bile

Emulsifies fats for enzymatic breakdown.

Intestinal Juice

Contains enzymes for final nutrient digestion.

Absorption

Process of nutrient uptake in the body.

Small intestine

Primary site for nutrient absorption, 20 feet long.

Villi

Finger-like projections that enhance nutrient absorption.

Microvilli

Tiny projections with enzymes for nutrient processing.

Crypts

Tubular glands secreting intestinal juices.

Goblet cells

Cells that secrete mucus in the intestine.

Tight junctions

Structures that prevent leakage between intestinal cells.

Enterocyte

Absorptive cell in the intestinal lining.

Leptin

Hormone that decreases hunger, produced by fat cells.

Ghrelin

Hormone that increases hunger, affects body weight.

Gastrin

Hormone that stimulates gastric acid release.

Secretin

Hormone that prompts bicarbonate release from pancreas.

Cholecystokinin (CCK)

Hormone that triggers bile release from gallbladder.

Monosaccharides

Simple sugars, basic units of carbohydrates.

Glucose

Primary energy source, blood sugar.

Fructose

Sweetest sugar, found in fruits.

Galactose

Sugar present in dairy products.

Disaccharides

Sugars formed from two monosaccharides.

Maltose

Disaccharide made of two glucose units.

Sucrose

Table sugar, glucose and fructose combination.

Lactose

Milk sugar, composed of galactose and glucose.

Polysaccharides

Long chains of monosaccharides, like starch.

Glycogen

Energy storage form of glucose in animals.

Starch

Energy storage form of glucose in plants.

Fiber

Indigestible part of plants, recommended 28 g/day.

Soluble fiber

Dissolves in water, aids cholesterol reduction.

Insoluble fiber

Does not dissolve in water, promotes bowel movement.

Dietary fiber sources

Includes fruits, vegetables, grains, legumes.

Fiber health benefits

May lower risks of heart disease and diabetes.

Bile

Substance that helps lower blood cholesterol.

Pectins

Soluble fiber that lowers cholesterol levels.

Psyllium

Soluble fiber that aids in digestion.

Hemicellulose

Type of insoluble fiber found in plant cell walls.

Cellulose

Insoluble fiber that provides bulk to stools.

Lignins

Non-carbohydrate component of dietary fiber.

Resistant Starch

Starch that resists digestion in the small intestine.

Satiety

Feeling of fullness after eating.

Fecal Weight

Mass of waste material in the intestines.

Transit Time

Time taken for food to pass through the GI tract.

Diverticulosis

Condition of having diverticula in the colon.

Hemorrhoids

Swollen veins in the lower rectum.

Appendicitis

Inflammation of the appendix.

Whole Grains

Grains that contain all parts of the seed.

Fiber Intake

Amount of dietary fiber consumed.

Monosaccharides

Simple sugars absorbed in the GI tract.

Lactase

Enzyme that breaks down lactose.