Nutr so far

Nutrient

A chemical compound in food that provides fuel for energy, growth, and maintenance and helps regulate body processes.

Essential nutrient

A nutrient that has a biological function, causes a decline in function when omitted, and restores biological function when replenished.

Six classes of nutrients

Carbohydrates, lipids, proteins, vitamins, minerals, and water.

Energy-yielding nutrients

Carbohydrates, lipids, and proteins.

Regulatory nutrients

Vitamins, minerals, and water help regulate body processes, including metabolism.

Nutrition

The science that studies how nutrients and compounds in foods nourish you, help you function, and affect body functions and health.

Macronutrients

Energy-yielding nutrients needed in higher amounts; carbohydrates, lipids, and proteins.

Micronutrients

Nutrients needed in smaller amounts; vitamins and minerals.

Water

An essential nutrient needed in large amounts daily for hydration.

Carbohydrates

Nutrients that supply glucose, a major source of energy.

Lipids (fats)

A major fuel source that also cushions organs and insulates the body.

Proteins

Nutrients used for growth and maintenance of muscles, tissues, and organs; they also help make hormones and enzymes, support the immune system, and transport nutrients.

Kilocalorie

The amount of energy needed to raise the temperature of 1 kilogram of water by 1°C.

Calories per gram of carbohydrate

4 kcal per gram.

Calories per gram of protein

4 kcal per gram.

Calories per gram of fat

9 kcal per gram.

Calories per gram of alcohol

7 kcal per gram; alcohol is not considered a nutrient.

Organic compounds

Compounds that contain carbon atoms.

Factors influencing food choices

Taste, culture, social reasons, trends, cost, time, convenience, habits, emotions, advertising, nutrition knowledge, and nutrient needs.

Good nutrition

Nutrition that helps reduce the risk of chronic diseases and conditions such as heart disease, cancer, diabetes, and stroke.

Scientific method

A process scientists use to generate sound research findings.

Hypothesis

An idea based on an observation that can be tested through research.

Scientific method Step 1

Observe, ask questions, and formulate a hypothesis.

Scientific method Step 2

Conduct an experiment to test the hypothesis.

Scientific method Step 3

Share findings in a peer-reviewed journal.

Peer-reviewed journal

A research publication in which scientific work is evaluated by other experts.

Consensus

The opinion of a group of experts based on a collection of information.

Observational research

Research that looks at factors in two or more groups to determine whether they are related to particular health outcomes.

Epidemiological research

Research involving the study of populations of people.

Experimental research

Research involving at least two groups of subjects to test a specific treatment.

Experimental group

The group that receives a specific treatment during an experiment.

Control group

The comparison group, which may receive a placebo.

Placebo

An inactive treatment, sometimes described as a sugar pill, used for comparison with an experimental treatment.

Double-blind placebo-controlled experiment

An experiment in which neither the scientists nor the subjects know which group receives which treatment.

Gold standard for experiments

A double-blind, placebo-controlled experiment.

Registered Dietitian Nutritionist (RDN)

A nutrition professional who has completed required accredited education and supervised practice and passed a national examination.

Medical nutrition therapy

The integration of nutrition counseling and dietary changes based on a person's medical history and current health needs.

Licensed Dietitian Nutritionist (LDN)

A dietitian nutritionist licensed by a state licensing agency.

Nutritionist

A generic term that does not necessarily indicate completion of accredited nutrition education.

Three principles of healthy eating

Balance, variety, and moderation.

Balance

Choosing foods in appropriate proportions to create a nutritionally balanced diet.

Variety

Eating different foods to obtain a range of nutrients.

Moderation

Consuming appropriate amounts of foods and nutrients rather than excessive amounts.

Undernutrition

Not meeting nutrient needs.

Overnutrition

Consuming excess nutrients and/or calories.

Malnourished

The long-term outcome of consuming a diet that does not meet nutrient needs; it can result from undernutrition or overnutrition.

Dietary Reference Intakes (DRIs)

Nutrient recommendations that indicate how much of each nutrient should be consumed to maintain health, prevent chronic disease, and avoid unhealthy excesses.

Estimated Average Requirement (EAR)

The average amount of a nutrient known to meet the needs of 50% of individuals of the same age and gender.

Recommended Dietary Allowance (RDA)

An intake level based on the EAR that meets the nutrient needs of nearly all, about 97–98%, of individuals.

Adequate Intake (AI)

The best estimate of the amount of a nutrient needed for good health when there is not enough scientific evidence to establish an EAR and RDA.

Tolerable Upper Intake Level (UL)

The highest daily amount of a nutrient that is unlikely to cause harm.

Intake above the UL

Regularly consuming more than the UL may cause toxicity.

Acceptable Macronutrient Distribution Range (AMDR)

Recommended ranges of intake for energy-containing nutrients.

AMDR for carbohydrates

45–65% of daily calorie intake.

AMDR for fat

20–35% of daily calorie intake.

AMDR for protein

10–35% of daily calorie intake.

Estimated Energy Requirement (EER)

The amount of daily energy needed to maintain a healthy body weight and meet energy needs.

Factors affecting EER

Age, gender, height, weight, and activity level.

Goal when using the RDA

Aim to meet the RDA.

Goal when using the AI

Aim for the AI when an RDA is unavailable.

Goal when using the UL

Do not regularly exceed the UL.

Goal when using the AMDR

Keep carbohydrate, protein, and fat intake within their recommended percentage ranges.

Dietary Guidelines for Americans

Current nutrition and lifestyle recommendations established by the USDA and Department of Health and Human Services.

How often Dietary Guidelines are updated

Every five years.

Dietary pattern

The combination of foods and beverages that makes up an individual's complete dietary intake over time.

Four overarching Dietary Guidelines

Follow a healthy dietary pattern throughout life; customize nutrient-dense choices; meet food-group needs while staying within calorie limits; and limit added sugars, saturated fat, sodium, and alcoholic beverages.

Nutrient-dense food

A food that provides valuable nutrients relative to its calorie content.

MyPlate

The USDA food guidance system that visually represents five food groups.

Five MyPlate food groups

Vegetables, fruits, grains, protein, and dairy.

MyPlate.gov

A resource that provides food-group recommendations based on calorie needs.

Factors determining MyPlate recommendations

Daily calorie needs, which are influenced by age, gender, and activity level.

Food guidance system

A visual system providing food recommendations to help create a well-balanced diet.

Food label

Information on packaged food designed to help consumers make informed food choices.

Required food-label information

Food name, net weight, manufacturer or distributor information, ingredients listed in descending order by weight, and the Nutrition Facts panel.

Nutrition Facts panel

The part of a food label providing a standardized listing of nutrients contained in one serving.

Nutrition Facts panel nutrients

Calories, fats, cholesterol, sodium, carbohydrates, fiber, sugars, protein, vitamin D, calcium, iron, and potassium.

Ingredient list

Ingredients in a packaged food listed in descending order by weight.

Nutrient content claim

A claim describing the level or amount of a nutrient in a food.

Health claim

A claim describing a relationship between a food or dietary compound and a disease or health-related condition.

Structure/function claim

A claim describing how a nutrient or dietary compound affects the structure or function of the body.

Digestive process

A multistep process that breaks foods into absorbable components using mechanical and chemical processes in the gastrointestinal tract.

Gastrointestinal (GI) tract

The digestive tract consisting of the mouth, esophagus, stomach, small intestine, and large intestine.

Accessory digestive organs

Pancreas, liver, and gallbladder.

Mechanical digestion

Chewing, grinding, mixing, and moving food through the GI tract.

Chemical digestion

The use of digestive juices and enzymes to break food into absorbable nutrients.

Segmentation

A sloshing motion that mixes chyme with chemical secretions and increases contact between food and the intestinal walls.

Pendular movement

A constrictive wave that enhances nutrient absorption in the small intestine.

Peristalsis

Forward rhythmic movement that mixes food with digestive secretions and propels it through the GI tract.

Bolus

A mass of swallowed food traveling through the digestive tract.

Chyme

A partially digested, semiliquid mixture of food and digestive juices.

Main roles of the GI tract

Break down food, absorb nutrients, prevent harmful microorganisms and compounds from entering body tissues, and maintain the gut microbiome.

Mouth

The location where both mechanical and chemical digestion begin.

Saliva

Fluid containing water, electrolytes, mucus, and enzymes that softens, lubricates, and dissolves food particles.

Epiglottis

Structure that closes the trachea during swallowing to prevent food from entering the windpipe.

Esophagus

Tube that transports swallowed food from the mouth to the stomach.

Gastroesophageal sphincter

Sphincter at the bottom of the esophagus that relaxes to allow food into the stomach and closes to prevent backflow of stomach acid.

GERD

Gastroesophageal reflux disease; reflux of stomach acid that irritates the esophageal lining and causes heartburn.

Stomach

Muscular organ that stores and mixes food and continues mechanical and chemical digestion.

Hydrochloric acid (HCl)

Stomach acid that activates pepsin, enhances mineral absorption, and destroys some ingested microorganisms.

Mucus

Substance that protects and lubricates the lining of the GI tract.