Chapter 14: Nutrition Foundations Flashcards
Macronutrients
A type of food necessary in large quantities in the diet to support function and energy production, i.e. carbohydrate, protein, and fat.
Micronutrients
Substances required in small quantities in the diet for optimal body functioning; vitamins and minerals.
Antioxidants
Substances that protect the body from free radicals and the cellular damage they cause.
Catabolism
The breaking down in the body of complex molecules into more simple molecules.
Anabolism
The building of complex molecules in the body from more simple, smaller molecules.
Amino Acids
Simple organic compounds known as the building blocks of proteins.
Glucose
A simple sugar the body uses for energy production on the cellular level.
Glycogen
The stored form of glucose found in the liver and muscles.
Monosaccharides
Any of the class of sugars that cannot be hydrolyzed to give a simple sugar.
Disaccharides
Any of a class of sugars with molecules that contain two monosaccharide residues.
Processed Foods
Foods that have been frozen, packaged, enhanced with vitamins or minerals (fortified), previously cooked, or canned to preserve them for consumption.
Glycemic Index
A system that ranks foods on a scale from 1 to 100 based on their effect on blood sugar levels.
Low GI score
1 to 55
Medium GI score
56 to 69
High GI score
70 and higher
Insulin
A hormone produced in the pancreas to regulate blood sugar.
Hypoglycemia
The condition of lower-than-normal blood glucose.
Obesity
An abnormal or excessive accumulation of body fat that may cause additional health risks.
Dibetes
A condition characterized by an elevated level of glucose in the blood.
US Department of Agriculture
A US federal department that manages programs for food, nutrition, agriculture, natural resources, and rural development.
Vitamins
Organic compounds essential for normal growth and nutrition.
Minerals
Elements in food that the body needs to develop and function.
Unprocessed Foods
Fresh or raw foods that are the natural, edible parts of an animal or plant.
Fiber
A type of carbohydrate derived from plant-based foods that the body is unable to break down.
Soluble Fiber
Soluble fiber dissolves in water and absorbs water from partially digested food.
Low-Density Lipoprotein
The form of lipoprotein in which cholesterol is transported in the blood. It is sometimes considered the “bad cholesterol.”
Insoluble Fiber
Insoluble fiber does not dissolve in water and instead adds bulk to the stool.
Prebiotics
Prebiotics are fibers that are fermented in the gut. Bacteria necessary for digestion use prebiotics as food.
Fats
Organic compounds that are made up of carbon, hydrogen, and oxygen. Fats are a source of energy in foods and are also called lipids. They come in liquid or solid form.
Hydrocarbons
A compound of hydrogen, and carbon, such as any of those that are the chief components of petroleum and natural gas.
Fatty Acids
The smaller, absorbable building blocks of the fat that is found in the body.
Triglyceride
The main component of adipose tissue made of three fatty acids and a glycerol molecule.
Saturated Fats
Saturated fats are usually solid at room temperature and have no double bonds within the molecular structure.
Unsaturated Fats
Unsaturated fats are considered to be a beneficial fat and are usually liquid at room temperature.
Polyunsaturated Fats
Polyunsaturated fats have more than one double bond.
High-Density Lipoprotein
A lipoprotein that removes cholesterol from the blood. It is sometimes considered the “good cholesterol.”
Trans Fat
Trans fats are a type of unsaturated fat. Known as another detrimental fat, trans fats are both naturally occurring and man-made.
Coronary Artery Disease
The narrowing or blockage of coronary arteries.
Essential Fatty Acids
Essential fatty acids cannot be synthesized by the human body, which means they must be obtained from the diet.
Omega 6 Fatty Acid
A family of pro-inflammatory and anti-inflammatory polyunsaturated fatty acids that have in common a final carbon-carbon double bond.
Omega 3 Fatty Acid
An unsaturated fatty acid occurring chiefly in fish oils.
Eicosapentaenoic ACID
A fatty acid found in fish and fish oils, which is believed to lower cholesterol, especially cholesterol bound to low-density lipoproteins.
Docosahexaenoic Acid
An omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, sperm, testicles, and retina.
American Heart Association
A nonprofit organization that funds cardiovascular research and educates consumers on healthy living and good cardiac care.
Recommended Daily Allowance
The average daily level of intake that is sufficient to meet the nutrient requirements of nearly all (97%-98%) healthy people.
Linoleum Acid RDA
17 grams per day for men ages 19–50; 12 grams per day for women ages 19–50
Alpha-linolenic Acid RDA
1.6 grams per day for men ages 19–50; 1.1 grams per day for women ages 19–50
Amino Acids
Amino acids are the building blocks of protein.
Essential Amino Acids
Amino acids that are not made by the body in the optimal amounts and therefore must be obtained through the diet.
How many Amino Acids Used In The Body?
20
Number of Essential Amino Acids
9
Complete Protein
A food source containing all nine essential amino acids the body needs.
Incomplete Protein
A food source that lacks one or more of the nine essential amino acids.
Muscle Protein Synthesis
A process that produces protein to repair muscle damage and oppose muscle breakdown.
Estimated Average Requirement (EAR)
The average daily nutrient intake level that is estimated to meet the requirement of half the healthy individuals in a specific life stage or sex.
Dehydration
A harmful loss or removal of water in the body.
Electrolytes
Minerals in the body that have an electric charge.
Intracellular Fluid
Water found within the cells of the body.
Extracellular Fluid
Water found outside the cells and between tissues.
Vitamin A uses
Eyes, bones, immunity, reproductive function
Vitamin D uses
Bone health, blood calcium levels, cell growth, immunity, teeth integrity
Vitamin E uses
Protecting cell membranes and other fatty acids from oxidation, protecting. white blood cells, immunity, overall antioxidant function
Vitamin K1 uses
Blood coagulation and bone metabolism
Vitamin K2 uses
Bone metabolism, appropriate calcium deposition, supporting growth and development
Vitamin B1 uses
Acting as an enzyme cofactor for carbohydrate and amino acid metabolism
Vitamin B2 uses
Acting s an enzyme cofactor for carb and fat metabolism
Vitamin B3 uses
Carb and fat metabolism, DNA replication and growth
Vitamin B5 uses
Assisting with fat and car metabolism, cholesterol production, supporting hair, skin, eyes, liver, nervous system, reproductive function, red blood cells, adrenal gland function, and digestion
Vitamin B6 uses
Acting as an enzyme cofactor for carbohydrate and amino acid metabolism, synthesis of blood cells
Vitamin B7 uses
Acting as an enzyme cofactor in all macronutrient metabolism
Vitamin B9 uses
Acting as an enzyme cofactor for amino acid metabolism, DNA synthesis, metabolism of homocysteine
Vitamin B12 uses
Formation of blood, nervous system function, enzyme cofactor in metabolism of homocysteine
Vitamin C uses
Collagen synthesis, immune function, synthesis of hormones, synthesis of neurotransmitters, synthesis of DNA, enhancement of iron absorption, anti-oxidation
Calcium uses
Bone/teeth health, acid-bas balance, nerve impulse transmission, muscle contraction
Chloride uses
Fluid balance, nerve impulse transmission, digestive health, antibacteria
Choline uses
Cell membranes and neurotransmitters, over metabolism, transportation of nutrients, controls homocysteine levels in fetus during pregnancy
Chromium uses
Glucose transport, metabolism of DNA / RNA, Immune function
Copper uses
Assisting many enzyme systems, iron transport, immune function
Fluoride uses
Teeth and Bone health
Iodine uses
Synthesis of thyroid hormones, temperature regulation, reproductive health, nervous system health
Iron uses
Oxygen transport, hemoglobin, myoglobin, assists enzyme systems
Magnesium uses
Assisting in 300+ enzyme systems, bone health, muscle contraction, immunity, regulate blood sugar
Manganese uses
Assisting various enzyme systems, bone/cartilage health
Molybdenum uses
Acting as an enzyme cofactor involved in carbon, nitrogen, and sulfur cycles, metabolism of drugs/toxins
Phosphorous uses
Fluid balance, bone health, part of ATP
Potassium uses
Fluid balance, nerve impulse transmission, muscle contraction
Selenium uses
Carb and fat metabolism, antioxidant, immune function
Sodium uses
Fluid balance, acid-base balance, nerve impulse transmission, muscle contraction
Sulfur uses
Certain B-vitamins and amino acids, acid-base balance, detoxification of liver
Zinc uses
Assisting more than 100 enzyme systems, immune health, growth and sexual maturation, gene regulation
Alzheimer’s Disease
Progressive mental deterioration that can occur in middle or old age, due to generalized degeneration of the brain.
US Department of Health and Human Services
A US federal department that oversees public health, welfare, and civil rights issues.
Dietary Guidelines for Americans
Guidelines for healthy, lifelong eating habits for Americans two years of age and older.
Food and Drug Administration
A US federal department that regulates the production and distribution of food, pharmaceuticals, tobacco, and other consumer products.
Eating Pattern
The types of food and beverages an individual consumes.
Nutrient Density
The amount of nutrients in a food relative to the number of calories it provides, usually measured per 100 kilocalories.
Added Sugars
Any type of sugar that is added to a food or beverage when it is processed. This is compared to natural sugars found in whole foods, such as fruit or milk.
MYPLATE
The current visual nutrition guide published by the USDA Center for Nutrition Policy and Promotion.
Nutrition Facts
A label required by the FDA on most food and beverages that details the food’s nutrient content.
Ingredient List
A list provided on a food label of each ingredient in a product in descending order of prominence.
Daily Value
Reference amounts expressed in grams, milligrams, or micrograms of nutrients to consume or not to exceed each day.
Diet
The foods that a person or community eats most often and habitually; a choice of regular foods consumed for the purpose of losing weight or for medical reasons.
Plant-Based Diet
Eating mostly or entirely foods that are plants or derived from plants.
Vegan
Vegans do not consume or use any animal products or by-products.
Lacto-Vegetarian
This diet does not allow for any meat, poultry, fish, or eggs but does include dairy.
Ovo-Vegetarian
An ovo-vegetarian eats eggs and foods with eggs as ingredients but not any dairy or meat.
Lacto-Ovo Vegetarian
Lacto-ovo vegetarians eat dairy and eggs but no meat, poultry, or fish.
Pescatarian
A diet that allows for dairy, eggs, fish, and other types of seafood is pescatarian.
Pollotarian
Derived from the Spanish word for chicken, a pollotarian diet includes dairy, eggs, and chicken as well as other poultry.
Flexitarian
A flexitarian enjoys a mostly vegetarian diet but may occasionally consume any type of fish, poultry, or seafood.
Keto Diet
A popular diet that reduces carbohydrate intake to deliberately increase fat metabolism and ketones in the blood.
Ketosis
A metabolic process that occurs when the body does not have enough carbohydrates for energy; the liver metabolizes fatty acids to produce ketones as a replacement energy source.
Ketoacidosis
An increase in blood acidity caused by excess ketones in the bloodstream.
Atkins Diet
The diet is very low in carbohydrates, with 90–95 percent of Calories from protein and fats.
Metabolic Syndrome
A cluster of at least three biochemical and physiological abnormalities associated with the development of cardiovascular disease and type 2 diabetes.
Animal Products
Any material derived from the body of an animal, including dairy products, eggs, honey, and gelatin.
Carnivore Diet
The carnivore diet consists of eating meat and animal products exclusively.
Paleo Diet
Differs from the carnivore diet by including fruits, vegetables, nuts, and seeds.
Gluten
A mixture of proteins found in wheat, rye, and barley and gives dough its elastic texture.
Celiac Disease
An autoimmune disorder that affects the small intestines and that is caused by gluten in the diet.
DASH acronym
DASH stands for Dietary Approaches to Stop Hypertension
Fasting
Abstaining from consuming food for a period of time.
Intermittent Fasting
Intermittent fasting is a type of diet that focuses on the timing of food intake in a 24-hour period or weekly rather than on specific types of food.
Carb Cycling
increasing and reducing carb intake on a daily, weekly, or monthly basis.
Refeed
Reintroducing carbohydrates into the diet after an extended reduction of a week or more.
Nutrition Limiting Factors
The nutritional choices a client makes that keep them from making progress or seeing results.
