Fundamentals of Human Nutrition – Core Vocabulary

Core vocabulary flashcards covering major terms and concepts from the lecture on nutrition, digestion, macronutrients, micronutrients, and dietary guidelines.

Nutrition

The study of food and how the body utilizes it for growth, maintenance, metabolism, and repair.

Nutrient

A chemical substance in food that is delivered to the body to support energy production, growth, and regulation of body processes.

Digestion

The mechanical and chemical process of breaking down food into absorbable components such as carbohydrates, proteins, and fats.

Macronutrients

Nutrients required in large amounts (carbohydrates, proteins, fats) that supply energy and building blocks for the body.

Micronutrients

Nutrients needed in small amounts (vitamins, minerals, trace elements) that support metabolic functions but do not supply energy.

ATP (Adenosine Triphosphate)

The cellular energy currency produced from food and used to power all body functions.

Calorie (Kilocalorie)

The unit for measuring energy in food; the amount of heat needed to raise 1 g of water by 1 °C.

Carbohydrate

A macronutrient providing 4 kcal/g; the body’s primary energy source, especially for the brain and nervous system.

Monosaccharide

A single-sugar molecule such as glucose, fructose, or galactose.

Disaccharide

A sugar composed of two monosaccharides; examples include sucrose, lactose, and maltose.

Polysaccharide

A complex carbohydrate formed by many sugar units; examples are starch, glycogen, and cellulose.

Glucose

The main blood sugar and primary cellular fuel; also called dextrose or grape sugar.

Fructose

The sweetest natural sugar, found in fruits and honey; often used as high-fructose corn syrup.

Sucrose

Common table sugar derived from sugarcane or sugar beets; a glucose + fructose disaccharide.

Lactose

Milk sugar made of glucose + galactose; its poor digestion leads to lactose intolerance.

Maltose

Malt sugar produced during starch digestion; important in infant formulas with dextrin.

Starch

The world’s most abundant carbohydrate and plant storage form; major dietary energy source.

Glycogen

The animal storage form of glucose, kept mainly in liver and muscles for quick energy release.

Dextrin

An intermediate product of starch breakdown, formed by hydrolysis or dry heat (e.g., toasted bread).

Protein

A macronutrient (4 kcal/g) composed of amino acids that builds and repairs tissues, regulates processes, and can supply energy.

Amino Acid

The building block of proteins; 20 common types combine in various sequences to form body proteins.

Essential Amino Acid

An amino acid the body cannot synthesize; must be obtained from the diet (PVT TIM HALL).

Non-Essential Amino Acid

An amino acid the body can produce; not required in the diet under normal conditions.

Marasmus

Chronic protein-energy malnutrition from overall energy deficiency leading to severe wasting without edema.

Kwashiorkor

Acute protein malnutrition with adequate calories but low protein, characterized by edema, fatty liver, and distended abdomen.

Fat (Lipids)

A concentrated energy source (9 kcal/g) supplying essential fatty acids, aiding vitamin absorption, and forming cell membranes.

Saturated Fat

A fat primarily from animal sources (butter, lard) and some plants (coconut oil) that can raise LDL cholesterol.

Unsaturated Fat

A fat with one or more double bonds; includes monounsaturated and polyunsaturated varieties that can improve cholesterol profile.

Trans Fat

Partially hydrogenated fat that raises LDL and lowers HDL; recommended intake ≤5 g/day for adults.

Monounsaturated Fat

Heart-healthy fat found in olive oil, avocados, and some nuts; raises HDL and lowers LDL.

Polyunsaturated Fat

Fatty acids with multiple double bonds, including essential omega-3 and omega-6 fats that lower LDL.

Omega-3 Fatty Acid

An essential polyunsaturated fat (e.g., in salmon, sardines) linked to heart and brain health.

Omega-6 Fatty Acid

An essential polyunsaturated fat found in vegetable oils and nuts; needed in balance with omega-3s.

Cholesterol

A waxy lipid made in the liver and obtained from animal foods; transported as LDL (‘bad’) and HDL (‘good’).

LDL Cholesterol

Low-density lipoprotein that carries cholesterol to tissues; high levels increase heart-disease risk.

HDL Cholesterol

High-density lipoprotein that transports excess cholesterol to the liver for disposal; protective against heart disease.

Vitamin

An organic micronutrient required in tiny amounts, often serving as a coenzyme; does not provide energy.

Fat-Soluble Vitamins

Vitamins A, D, E, and K; stored in body fat and liver.

Water-Soluble Vitamins

B-complex vitamins and vitamin C; not stored extensively and thus needed regularly in the diet.

Vitamin E (α-Tocopherol)

A fat-soluble antioxidant that protects cell membranes and may support fertility; RDA adults ≈15 mg/day.

Thiamin (Vitamin B1)

A water-soluble vitamin acting as TPP coenzyme in energy metabolism; deficiency causes Beri-Beri and Wernicke-Korsakoff.

Vitamin C (Ascorbic Acid)

A water-soluble antioxidant vital for collagen synthesis, wound healing, and iron absorption; deficiency causes scurvy.

Scurvy

Disease from vitamin C deficiency characterized by bleeding gums, poor wound healing, and tooth loss.

Beri-Beri

Thiamin-deficiency disorder presenting with weakness, neuropathy, and edema (wet) or wasting (dry).

Mineral

An inorganic micronutrient required for structural and regulatory functions; classified as macro (>100 mg/day) or trace (<100 mg/day).

Iron

A trace mineral forming hemoglobin and myoglobin; deficiency leads to iron-deficiency anemia, excess causes hemosiderosis.

DRIs (Dietary Reference Intakes)

A set of nutrient reference values, including EAR, RDA, AI, and UL, used for planning and assessing diets.

EAR (Estimated Average Requirement)

The nutrient intake level estimated to meet the needs of 50 % of healthy individuals in a group.

RDA (Recommended Dietary Allowance)

Average daily intake sufficient for nearly all (97–98 %) healthy individuals of a specific age and sex group.

AI (Adequate Intake)

Recommended intake level based on observed approximations when an RDA cannot be determined.

UL (Tolerable Upper Intake Level)

Highest daily nutrient intake likely to pose no risk of adverse health effects for most individuals.

Food Pyramid

A visual guide illustrating recommended daily servings from food groups to ensure balanced nutrition.

Pinggan Pinoy

A Filipino plate-model food guide showing correct food group proportions per meal for adults.

Food Exchange List

A grouping of foods with similar macronutrient values, used for diet planning, especially in diabetes management.