Nutrition and Health Promotion

Flashcards covering key vocabulary terms, nutritional components, dietary guidelines, and specialized medical diets based on the lecture notes.

Metabolism

The process used to obtain or make energy from food eaten.

Catabolism

The process of breaking down molecules into smaller molecules, resulting in energy being released.

Anabolism

The process of smaller molecules being used to build larger molecules with the use of energy.

Basal Metabolic Rate (BMR)

A calculation of the number of calories a person burns each day, which is affected by variables such as genetics, gender, age, weight, and body surface area.

Carbohydrates

The body’s main energy source, divided into simple sugars, starches, and fiber, which regulate fat and protein metabolism.

Protein

Nutrients composed of amino acids used to grow and repair body tissue, create antibodies, and provide energy when other stores are depleted.

Fat

A concentrated storage form of fuel used for energy, vitamin absorption, organ insulation, brain development, and blood clotting.

Minerals

Naturally occurring inorganic substances categorized as major (macrominerals) and trace (microminerals).

Electrolytes

Minerals in the body fluid that have an electrical charge.

Vitamins

Organic substances needed by the body in very small amounts for specific roles, classified as water-soluble or fat-soluble.

Fat-soluble vitamins

A category of vitamins consisting of vitamins A, D, E, and K.

Antioxidants

Substances like vitamins A, C, and E, beta-carotene, and selenium that protect cells from free radicals and limit cellular damage.

Water

A vital substance making up $80\%$ of the body that regulates temperature, lubricates joints, and gets rid of waste products.

MyPlate

A food guidance system released in 2011 that focuses on making healthy choices and filling half of the plate with fruits and vegetables.

Recommended Sodium Limit

According to 2015-2020 Dietary Guidelines, individuals age 14 or older should consume fewer than $2300\,\text{mg}$ of sodium per day.

Dietary Approaches to Stop Hypertension (DASH)

A flexible eating plan recommended for those with hypertension and cardiovascular disease to reduce blood pressure, LDL, and triglyceride levels.

Celiac disease diet

A gluten-free diet required for individuals who cannot tolerate gluten found in barley, malt products, rye, triticale, and wheat.

Lactose intolerance

A condition where lactose cannot be broken down by the enzyme lactase, managed by avoiding milk products or using enzyme replacements.

Ketogenic diet

A diet consisting of very low carbohydrates, high fat, and adequate protein used for some patients with epilepsy.

Saturated fat limit

A dietary recommendation stating that less than $10\%$ of daily calories should come from saturated fats.