Nutrition, Food Science, and Meal Planning

Comprehensive vocabulary flashcards covering the chemistry, classification, digestion, and functions of proteins, fats, and carbohydrates, as well as principles of balanced meal planning, energy balance, vegetarian diets, and age-specific nutritional requirements.

Peptide

A chemical structure formed when two amino acid molecules combine.

Polypeptide Chain

A molecular structure formed when $10$ to $100$ amino acids link together, which folds into a complex protein molecule.

Indispensable (Essential) Amino Acids

Amino acids that cannot be synthesized by the human body and must be obtained directly from food (examples include isoleucine, leucine, lysine, methionine, phenylalanine, and threonine).

Dispensable (Non-Essential) Amino Acids

Amino acids that can be synthesized by the human body and are not required to be supplied directly through food (examples include alanine, proline, glutamine, asparagine, glycine, and aspartic acid).

High Biological Value (HBV) Proteins

Complete proteins that supply all the indispensable amino acids in the correct proportions, obtained primarily from animal sources (such as meat, poultry, seafood, milk, and cheese) and soya beans.

Low Biological Value (LBV) Proteins

Incomplete proteins that lack one or more indispensable amino acids, derived from plant foods such as cereals, pulses, legumes, and nuts (excluding soya beans).

Complementary Proteins

Combinations of two or more low biological value protein foods where the amino acids missing in one food are compensated by the amino acids present in another (e.g., peanut butter with bread, or baked beans with rice).

Pulses

The edible seeds of leguminous plants, such as beans, lentils, and peas.

Legumes

The fruits of leguminous plants, including long beans, French beans, and snow peas.

Offal

Internal organs of butchered animals, such as liver and kidney, used as protein sources.

Triglyceride

A fat molecule consisting of one molecule of glycerol chemically bonded to three fatty acids, containing the elements carbon, hydrogen, and oxygen.

Saturated Fatty Acids

Fatty acids whose hydrocarbon chains contain only single bonds between carbon atoms and hold the maximum possible number of hydrogen atoms, typically solid at room temperature with high melting points.

Monounsaturated Fatty Acids

Fatty acids whose hydrocarbon chain contains exactly one double bond, allowing them to accept one additional pair of hydrogen atoms; they solidify at low temperatures and remain liquid at room temperature.

Polyunsaturated Fatty Acids

Fatty acids whose hydrocarbon chain contains two or more double bonds, capable of taking in two or more pairs of hydrogen atoms, and usually remaining liquid at room temperature.

Hydrogenation

An industrial manufacturing process that converts liquid vegetable oils into solid fats by making unsaturated fatty acids more saturated.

Trans Fats

Fats containing trans fatty acids formed during the hydrogenation of vegetable oils, whose consumption increases the risk of heart disease and cancers.

Monosaccharides

The simplest single-sugar carbohydrate molecules (such as glucose, galactose, and fructose) that dissolve easily in water to produce sweet, colourless solutions.

Disaccharides

Double sugars formed by two monosaccharide molecules joined together (such as maltose, lactose, and sucrose) that appear as water-soluble, sweet crystalline solids.

Polysaccharides

Complex carbohydrates composed of many monosaccharide units joined together (such as starch, cellulose, and pectin) that are neither sweet nor water-soluble.

Glycogen

A polysaccharide stored in the human body that serves as a short-term energy reserve, formed from excess dietary glucose.

Non-Starch Polysaccharides (NSP)

Dietary fibre, such as cellulose, that provides bulk to stools, promotes regular bowel movement, and prevents constipation.

Balanced Diet

A dietary pattern supplying necessary nutrients and energy in correct proportions based on balance (input equaling output), moderation (proper food quantities), and variety across food groups.

Basal Metabolism

The minimum energy expenditure required to sustain vital involuntary physiological functions (such as breathing, cell growth, and tissue repair) when the body is at complete rest.

Thermic Effect of Food (TEF)

The metabolic energy expended by the body specifically for digesting, absorbing, and processing nutrients from consumed food.

Energy Output

The total amount of energy utilized by the human body, composed of basal metabolism, the thermic effect of food, and physical activity.

Negative Energy Balance

A metabolic state occurring when energy input from food is less than bodily energy output, forcing the body to break down stored fat and muscle protein for energy, resulting in weight loss.

Positive Energy Balance

A metabolic state occurring when energy intake exceeds bodily energy expenditure, causing excess calories to be stored as body fat and leading to weight gain.

House Brand

A retailer's private-label food product sold at a lower price point while offering nutritional quality similar to branded alternatives.

Vegetarianism

The dietary practice of abstaining from the consumption of animal flesh, including meat, poultry, and seafood, motivated by moral, religious, environmental, or health factors.

Vegan

A strict vegetarian dietary pattern that completely excludes all animal products, meats, poultry, fish, eggs, and dairy.

Lacto-Vegetarian

A vegetarian dietary pattern that includes dairy products (such as milk, cheese, and yogurt) but strictly excludes eggs, meat, poultry, and seafood.

Ovo-Vegetarian

A vegetarian dietary pattern that includes eggs but excludes dairy products, meat, poultry, and seafood.

Lacto-Ovo Vegetarian

A vegetarian dietary pattern that includes both dairy products and eggs while excluding all meats, poultry, and seafood.

Pescatarian

A semi-vegetarian dietary pattern that includes fish, seafood, dairy products, and eggs, but excludes red meat and poultry.

Nutritional Needs: School-Going Children ($5\text{--}12$ Years Old)

Dietary requirements characterized by steady growth requiring high-nutrient foods, complex carbohydrates, proteins, calcium for bone growth, and wholesome breakfasts, while limiting sugary beverages and processed foods.

Nutritional Needs: Teenagers ($13\text{--}18$ Years Old)

Dietary requirements during puberty demanding elevated calories, proteins, calcium for bone development, and iron to support increased blood volume (and menstruation in teenage girls).

Nutritional Needs: Seniors ($50$ Years and Above)

Dietary requirements characterized by reduced caloric needs due to lower metabolic rate and activity, necessitating adequate soft proteins to prevent muscle wasting, calcium to maintain bone density, and herbs/spices to stimulate diminished taste and smell.