ISSA Section 5: Nutrition Flashcards
1
Q
energy balance:
A
The relationship between /’energy in” (food calories taken into the body through food and drink) and “energy out” (calories being used in the body for our daily energy requirements).
2
Q
nutrient density:
A
identifies the proportion of nutrients in foods, with terms such as “nutrient-rich” and “micronutrient dense” referring to similar properties.
3
Q
outcomes-based:
A
Basing nutritional decisions on specific, measurable outcomes rather than nebulous definitions of what’s “good” or “correct.”
4
Q
sustainable:
A
Ability to be maintained at a certain rate or level.
5
Q
limiting factor:
A
The factor that limits the reaction in any physiological process governed by many variables.
6
Q
genetics:
A
The study of heredity and the variation of inherited characteristics.
7
Q
neurotransmitter:
A
A chemical substance that is released at
the end of a nerve fiber by the arrival of a nerve impulse and, by diffusing across the synapse or junction, causes the transfer of the impulse to another nerve fiber, a muscle fiber, or some other structure.
8
Q
nutrient deficiencies:
A
An inadequate supply of essential nutrients (as vitamins and minerals) in the diet resulting in malnutrition or disease.
9
Q
dietary variety:
A
Consuming a diet that consists of a wide variety of various food types from within and across the food groups.
10
Q
vitamin:
A
Organic food substances present in plants and animals, essential in small quantities for the proper functioning of every organ of the body and for all energy production. They must be obtained through diet because they cannot be synthesized by the body.
11
Q
mineral:
A
Solid inorganic substances of natural occurrence. There are 96 times more minerals in the body than vitamins. As vitamins, they are necessary for life itself and combine with other basic components of food to form enzymes. Minerals are ingested through food and water.
12
Q
phytochemicals:
A
A chemical found in and obtained from plants that is biologically active but not nutritive.
13
Q
zoochemicals:
A
Nutrients that are only found in animal products, which contain nutrients such as EPA and DHA (the fish oils), CLA (another fatty acid), creatine, and carnosine.
14
Q
cellular respiration:
A
What cells do to break up sugars into a form that the cell can use as energy. Cellular respiration takes in food and uses it to create ATP which the cell then uses for energy.
15
Q
organism:
A
The material structure of an individual life form.
16
Q
organ systems:
A
A group of organs that work together to perform one or more functions.
17
Q
organs:
A
A part of an organism that is typically self-contained and has a specific vital function, such as the heart or liver in humans.
18
Q
tissues:
A
A collection of similar cells and their intracellular substances.
19
Q
cells:
A
The smallest structural and functional unit of an organism, typically microscopic and consisting of cytoplasm and a nucleus enclosed in a membrane”
20
Q
organelles:
A
Any of a number of organized or specialized structures within a living cell.
21
Q
chemicals:
A
Compounds or substances that have been purified or prepared, especially artificially.
22
Q
cytoplasm:
A
The material or protoplasm within a living cell, excluding the nucleus.
23
Q
enzymes:
A
Any of numerous proteins or conjugated proteins produced by living organisms and functioning as biochemical catalysts.
24
Q
coenzymes:
A
Nonprotein compounds that are necessary for the functioning of an enzyme.
25
protein receptors:
An intracellular protein or protein fraction having a high specific affinity for binding agents known to stimulate cellular activity, such as a steroid hormone or cyclic AMP.
26
cell signalling pathways:
A group of molecules in a cell that work together to control one or more cell functions, such as cell division or cell death.
27
transport protein:
A protein that serves the function of movinq other materials within an organism.
28
detoxification:
The process of removing toxic substances or qualities.
29
soluble:
Able to be dissolved, especially in water.
30
fatty acids:
Any of a large group of monobasic acids, especially those found in animal and vegetable fats and oils.
31
monosaccharides:
Any of the class of sugars (e.g., glucose) that cannot be hydrolyzed to give a simpler sugar.
32
phytonutrients:
A substance found in certain plants which are believed to be beneficial to human health and help prevent varlous diseases.
33
prebiotics:
A nondigestible food ingredient that promotes the growth of beneficial microorganisms in the intestines.
34
probiotics:
A microorganism introduced into the body for its beneficial qualities.
35
whole foods:
Food that has been processed or refined as little as possible and is free from additives or other artificial substances.
36
simple diffusion:
Refers to a process whereby a substance passes through a membrane without the aid of an intermediary, such as a integral membrane protein.
37
facilitated diffusion:
Process of spontaneous passive transport of molecules or ions across a biological membrane via specific transmembrane integral proteins.
38
active transport:
The movement of molecules across a cell membrane in the direction against their concentration gradient, i.e. moving from an area of lower concentration to areas of higher concentration.
39
carrier protein:
Membrane proteins that have a high affinity for particular solutes, e.g. glucose, and which facilitate the passage of these solutes through membrane barriers.
40
ulcer:
An open sore on an external or internal surface of the body, caused by a break in the skin or mucous membrane that fails to heal.
41
gallstones:
A small, hard crystalline mass formed abnormally in the gallbladder or bile ducts from bile pigments, cholesterol, and calcium salts.
42
diverticulosis:
A condition in which diverticula are present in the intestine without signs of inflammation.
43
leaky gut syndrome:
Proposed condition some health practitioners claim is the cause of a wide range of serious long-term conditions, including diabetes, lupus, and multiple sclerosis.
44
triglycerides:
The storage form of fat made up of three fatty acids and a glycerol group.
45
oxidation:
The chemical act of combining with oxygen or of removing hydrogen.
46
ATP:
Adenosine triphosphate; an organic compound found in the muscle which, upon being broken down enzymatically, yields energy for muscle contraction.
47
ADP:
A compound in metabolism that is essential to the flow of energy in living cells and functions in the transfer of energy during the catabolism of glucose, formed by the removal of a phosphate molecule from Adenosine Triphosphate and is composed of adenine, ribose, and two phosphate groups.
48
creatine (Cr):
Organic acid generally found in the muscle as phosphocreatine (creatine phosphate) that supplies energy for muscle contraction.
49
phosphocreatine (PCr):
A phosphate ester of creatine found in vertebrate muscle, where it serves to store phosphates to provide energy for muscular contraction.
50
glycolysis:
The metabolic process that creates energy from the splitting of glucose to form pyruvic acid or lactic acid and ATP.
51
glycogenesis:
The formation of glycogen from sugar.
52
glycogenolysis:
Process describing the cleavage of glucose from the glycogen molecule.
53
Krebs cycle:
Citric acid cycle; a set of 8 reactions, arranged in a cycle, in which tree energy is recovered in the form of ATP.
54
electron transport chain:
The passing of electrons over a membrane aiding in a reaction to recover free energy for the synthesis of ATP.
55
gluconeogenesis:
The chemical process that converts lactate and pyruvate back into glucose. When glycogen (sugar stored in muscles) stores are low, glucose for emergency energy is synthesized from protein and the glycerol portion of fat
molecules.
56
B-oxidation:
The catabolic process by which fatty acid molecules are broken down in the mitochondria to generate acetyl-CoA-which enters the citric acid cycle-and NADH and FADH2, which are coenzymes used in the electron transport.
chain.
57
catabolism:
The breaking down aspect of metabolism, including all processes in which complex substances are progressively broken down into simpler ones
58
protein:
Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.
59
small calories (cal):
Represent the amount of heat required to raise the temperature of one gram of water by 1 degree centigrade.
60
large calorles (Cal or kcal) or kllocalorie:
Represent the amount of heat required to raise the temperature of one kilogram of water by 1 degree Celcius. ln other words, one large Calorie (kcal) is equivalent to 1000 calories (cals). to a unit of metabolism (as in diet and energy expenditure), it is spelled with a capital C; 1 Calorie = 1,000 calories, or l kilocalorie (kcal).
61
basal metabolic rate (BMR):
The minimum energy required to maintain the body's life function at rest; usually expressed in calories per hour per square meter of body surface.
62
resting metabolic rate (RMR):
The amount of energy (calories) required to efficiently perform vital bodily functions such as respiration, organ function, and heart rate while the body is awake, but at rest.
63
thermic effect of feeding (TEF):
How metabolism responds to the digestion of food and the uptake of nutrients in the blood.
64
exercise activity:
Physical activity that is performed in order to become stronger and healthier.
65
non-exercise activity thermogenesis (NEAT):
Spontaneous physical activity, things like tapping feet and moving hands.
66
total daily energy expenditure (metabolic rate):
A summation of all things your body does both actively and passively to burn calories in 24 hour period.
67
macronutrients:
A category of nutrients: including carbohydrates, proteins, and fats, that are present in foods in large amounts.
68
carbohydrates:
The chemical compound of carbon, oxygen, and hydrogen, usually with the hydrogen and oxygen in the right proportions to form water. Common forms are starches, sugars, cellulose, and gums. Carbohydrates are more readily used for energy production than are fats and proteins.
69
glucose:
Principal circulating sugar in the blood and the major energy source of the body.
70
fructose:
Fruit sugar.
71
galactose:
A sugar of the hexose class that is a constituent of lactose and many polysaccharides.
72
carbohydrate monosaccharides:
The most basic units of carbohydrates. They are also the simplest form of sugar and are usually colorless, water-soluble, crystalline solids.
73
triglycerides:
The storage form of fat made up of three fatty acids and a glycerol group.
74
insulin:
A polypeptide hormone functioning in the regulation of the metabolism of carbohydrates and fats, especially the conversion of glucose to glycogen, which lowers the blood glucose level.
75
LDL cholesterol:
A molecule that is a combination of lipid and protein that transports cholesterol from the liver to the tissues of the body. Considered bad cholesterol.
76
soluble fiber:
Fiber that dissolves in water and attracts water to form a gel, which slows down digestion.
77
insoluble fiber:
Fiber that does not dissolve in water.
78
microflora:
Bacteria and microscopic algae and fungi, especially those living in a particular site or habitat.
79
resistant starch:
Starch and starch degradation products that escape from digestion in the small intestine of healthy individuals.
80
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.
81
hydrocarbons:
A compound of hydrogen, and carbon, such as any of those that are the chief components of petroleum and natural gas.
82
fatty acid:
Any of a large group of monobasic acids, especially those found in animal and vegetable fats and oils.
83
saturated fatty acids:
Fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules.
84
unsaturated fatty acids:
A fat or fatty acid in which there is at least one double bond within the fatty acid chain.
85
monosaturated fatty acids:
Fatty acids that have one double bond in the fatty acid chain with all of the remainder carbon atoms being single-bonded.
86
polyunsaturated fatty acids:
Fatty acids that contain more than one double bond in their backbone.
87
omega-3 fatty acids:
An unsaturated fatty acid of a kind occurring chiefly in fish oils, with three double bonds at particular positions in the hydrocarbon chain.
88
omega-6 fatty acids:
A family of pro-inflammatory and anti-inflammatory polyunsaturated fatty acids that have in common a final carbon-carbon double bond in the n-6 position, that is, the sixth bond, counting from the methyl end.
89
alpha-linolenic acid (ATA):
An essential omega-3 fatty acid found in seeds, nuts, and many common vegetable oils.
90
docosahexaenoic acid (DHA):
An omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, sperm, testicles, and retina.
91
eicosapentaenoic acid (EPA):
A fatty acid found in fish and fish oils which is believed to lower cholesterol, especially cholesterol bound to low-density lipoproteins (LDL).
92
proteins:
Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.
93
amino acids:
The building blocks of protein. There are 24 amino acids, which form a countless number of different proteins.
94
peptides:
```
Any member of a class of compounds of low molecular weight which yield two or more amino acids on hydrolysis. Formed by loss of water from the NH2 and C00H groups of adjacent amino acids, they are known as di-. tri, tetra- (etc.) peptides, depending on the number of amino acids in the molecule. Peptides ("polypeptides") form the
constituent parts of proteins.
```
95
peptide chain (polypeptide chain):
A chain of amino acids joined together through peptide bonds.
96
branched-chain amino acids (BCAAs):
The amino acids L-leucine, L-isoleucine and L-valine-which have a particular molecular structure that gives them their name comprise 35 percent of muscle tissue. The BCAAs, particularly L-leucine, help increase work capacity by stimulating production of insulin, the hormone that opens muscle cells to glucose.
97
micronutrients:
A chemical element or substance required in trace amounts for the normal growth and level.
98
vitamins:
Organic food substances present in plants and animals, essential in small quantities for the proper functioning of every organ of the body, and for all energy production. They must be obtained through diet because they cannot be synthesized by the body.
99
minerals:
Solid inorganic substances of natural occurrence. There are 96 times more minerals in the body than vitamins. Like vitamins, they are necessary for life itself and combine with other basic components of food to form enzymes. Minerals are ingested through food and water. Many minerals are deficient in the diet because of mineral-poor agricultural soil, the result of intensive farming, and longterm use of chemical fertilizers and pesticides.
100
phytates:
The principal storage form of phosphorus in many plant tissues, especially bran and seeds.
101
oxalates:
Any salt or ester of oxalic acid occurring in plants, especially spinach, rhubarb, and certain other vegetables and nuts. it's capable of forming an insoluble salt with calcium and interfering with its absorption by the body.
102
phytonutrients:
A substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases.
103
hormesis:
Refers to a biphasic dose-response to an environmental agent characterized by a low dose stimulation or beneficial effect and a high dose inhibitory or toxic effect
104
zoonutrients:
Food molecules that have been shown to have potential in modifying multiple physiological functions including antiinflammatory, antihypertension and antimicrobial actions, stimulation of beneficial bacteria, the maturation of intestinal cells, and the education of the immune system
105
dehydration:
The condition resulting from the excessive loss of body water.
106
hyponatremia:
A condition that occurs when the level of sodium in the blood is too low.
107
plant-based diet:
No matter what someone proclaims themselves as (e.g.
pescatarian, omnivore, vegetarian, vegan, vegan before
six, flexitarian, etc), eating a more plant-based diet appeals to people for various reasons. Some people prefer to eat lower on the food chain for ethical reasons. Other folks prefer to eat this way for health or environmental reasons.
108
Vitamin Bl2:
is supplied by bacterial fermentation, so it's found only in reliable amounts in animals foods. Therefore, a supplement is necessary for 100% plant-based eaters.
109
Vitamin D:
is possible to acquire from sunlight. But if dietary sources are relied upon, it will be tough to increase intake from plant foods alone (other than sun-exposed
mushrooms). Thus, a supplement will likely be useful for a 100% plant-based eater.
110
Iron:
may be of concern for women who are menstruating and eat a plant-based diet, or for men/women who regularly donate blood and eat a 100% plant-based diet.
111
Calcium:
is variable for plant-based eaters. If they are including plenty of greens, beans, and nuts/seeds, they will likely be okay. If not, a fortified product (such as non-dairy milk) or supplement might be required to boost intake.
112
Zinc:
is absorbed in lower amounts from plant foods, so keep an eye on dietary intake. If frequent illness is occurring, consider a lower dose zinc supplement.
113
Vitamin K2:
will be necessary unless the person is eating cheese on a regular basis or they are a rare natto aficionado.
114
Iodine:
might be in short supply if someone isn't using iodized salt or eating sea vegetables or seafood. Plus, high amounts of raw Brassica vegetables and soy foods might compromise thyroid function when iodine intake is inadequate.
115
Omega-3 fats
can be found in plant foods as alpha-linolenic acid (ALA). It's just not converted very well into DHA and EPA: the usable forms in the body. Plant-based eaters should consume at least 2 grams of added ALA per day and add a DHA/EPA supplement from algae (500 mg - 1000 mg per day).
