Fundamentals of Nutrition - Key Concepts and Terms

These flashcards contain key vocabulary terms and their definitions related to nutrition concepts from the Fundamentals of Nutrition course.

Acceptable Macronutrient Distribution Ranges (AMDR)

The calculated range of how much energy from carbohydrates, fats, and protein is recommended for a healthy diet, which is associated with a reduced risk of chronic disease.

Dietary Reference Intakes (DRIs)

Reference values for specific nutrients that include Estimated Average Requirements (EAR), Recommended Dietary Allowances (RDA), Adequate Intakes (AI), and Tolerable Upper Intake Levels (UL).

Estimated Average Requirements (EAR)

A value that meets the requirements of 50% of people in their target group within a given life stage and sex.

Recommended Dietary Allowance (RDA)

Nutrient intake value intended to meet the needs of the vast majority (97-98%) of healthy individuals.

Adequate Intake (AI)

Created for nutrients without sufficient scientific evidence to establish an EAR, using observed or experimentally determined approximations.

Tolerable Upper Intake Level (UL)

The highest level of continuous nutrient intake that is likely to pose no risk of adverse health effects.

Glycemic Index (GI)

A measure of the extent to which blood glucose levels are raised by a carbohydrate-containing food, compared to glucose or white bread.

Simple Carbohydrates

Carbohydrates made up of simple sugars, which can be monosaccharides (e.g., glucose, fructose) or disaccharides (e.g., sucrose, lactose).

Complex Carbohydrates

Carbohydrates made up of long chains of sugar units, including starches and fibers.

Essential Fatty Acids (Omega 3 & 6)

Types of polyunsaturated fats that the body cannot produce and must be obtained through diet.

Trans Fatty Acids

Created through hydrogenation, altering unsaturated fats into saturated fats, increasing shelf life but associated with health risks.

Cholesterol

A waxy, fat-like substance in blood that is essential for health, used for the synthesis of certain hormones and cell membrane integrity.

LDL (Low-Density Lipoprotein)

Often referred to as 'bad cholesterol', it transports cholesterol to cells but high levels are associated with increased risk of cardiovascular disease.

HDL (High-Density Lipoprotein)

Referred to as 'good cholesterol', it helps remove excess cholesterol from the bloodstream.

Fiber

Components of plants that cannot be digested by human digestive enzymes and offer health benefits, including improving digestion.

Sugar Alcohols

Simple sugars containing an alcohol group, used as sweeteners, providing fewer calories and potentially causing gastrointestinal distress in some individuals.

Nonnutritive Sweeteners

Substitutes for table sugar, containing little to no calories or nutrients, used to reduce sugar intake.

Refined Grains

Grains that have been processed to remove bran and germ, leaving primarily the starch of the endosperm.

Whole Grains

Grains that contain all essential parts and nutrients in their original proportions, including bran, germ, and endosperm.

Dietary Guidelines

Set of recommendations designed to promote health and prevent chronic diseases through food choices.