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Midterm Nutrition
| Term | Definition |
|---|---|
| Carbohydrates | Primary energy source; organic |
| Lipids(fats) | concentrated energy source, cellular structure, insulation; organic. |
| Proteins | Structural support, growth, tissue repair, enzymes; organic. |
| Vitamins | Biochemical regulators, coenzymes; organic; micronutrient. |
| Minerals | Structural components, fluid balance; inorganic; micronutrient. |
| Water | Solvent, temperature regulation, medium for chemical reactions; inorganic. |
| Phytochemical | Non-nutrient compounds found in plants that possess health-protective qualities. They are not essential nutrients but offer disease-fighting benefits. |
| Calorie | A unit of heat energy used to measure the energy content in food. |
| Carbohydrates and proteins | 4 kcal/gram |
| Lipids | 9 kcal/gram |
| Alcohol | 7 kcal/gram |
| Grams to Calories: If a food has 10g of fat and 20g of carbs | (10g fat x 9)+(20g carbs x 4)=90+80=170 kcal |
| Calories to Grams: If you consume 4000 calories from protein | 400 kcal / 4 kcal per g = 100 grams of protein |
| Nutrient-Dense | High in essential nutrients relative to total calories (e.g., spinach, broccoli, fat-free milk). |
| Empty-Calorie | High in calories from solid fats and/or added sugars with little to no nutritional value (e.g., soda, donuts, potato chips). |
| Malnutrition | An imbalance of nutrient intake. It includes undernutrition (nutrient deficiency leading to weight loss or wasting) and overnutrition (excessive intake of calories or specific nutrients leading to obesity or toxicity). |
| Food Nutrients | Come naturally packaged in whole foods with fiber, phytochemicals, and complex matrix elements that work synergistically. |
| Supplements | Purified, isolated forms of nutrients. They lack food complexity and carry a higher risk of toxicity or nutrient imbalances. |
| Cross-Sectional | Observes a population at a single point in time to identify correlations. |
| Scientific method | Observation, Hypothesis, Experiement, Anlyze, share findings |
| Case-Control | Compares a group with a condition ("cases") to a similar group without it ("controls") to look backward for exposure differences. |
| Cohort study | Follows a group of healthy individuals over time to see who develops a condition and why. |
| Peer review | The evaluation of scientific work by independent experts in the same field before publication to ensure validity. |
| Placebo effect | A psychological response where a subject experiences a real or perceived improvement in health after receiving an inactive treatment (like a sugar pill). |
| Quackery | The promotion of unproven, fraudulent, or dangerous medical/nutritional practices for financial gain. |
| Importance of controls | Using a control group provides a baseline to isolate the independent variable, ensuring changes are due to the treatment and not chance. |
| Research Bias | Systematic errors in a study's design or data collection driven by funding sources, personal beliefs, or skewed sample selection. |
| Red flags of nutrition information | Promise of quick fix, dire warning of danger, Claims that sound to good to be true, recommendations based on one study, and list of good and bad foods. |
| Vitamin D / Calcium | Used for supporting bone density. |
| Iron | Used to treat or prevent iron-deficiency anemia. |
| Omega-3 Fish Oil | Used for cardiovascular health and lowering inflammation. |
| Folic Acid | Used by pregnant women to prevent neural tube defects. |
| RDA (Recommended Dietary Allowance | The average daily nutrient intake level sufficient to meet the needs of nearly all (97-98%) healthy individuals in a particular life stage/gender group. |
| Daily Value (DV) | Simplified reference values printed on food labels, based on a standard 2,000-calorie diet, used to help consumers see how a food fits into their daily allowance. |
| UL (Tolerable Upper Intake Level) | The highest daily nutrient intake level likely to pose no risk of adverse health effects. Exceeding this increases toxicity risks. |
| Core Goals | Focus on healthy dietary patterns at every stage of life, customize nutrient-dense food choices to reflect personal preferences, meet food group needs with nutrient-dense foods, and limit foods high in added sugars, saturated fat, and sodium. |
| Major food groups & MyPlate | Fruits, Vegetables, grains, protein foods, and Dairy. |
| Required Elements for nutrition facts label components | Serving size, total calories per serving, macronutrients (total fat, saturated fat, trans fat), cholesterol, sodium, total carbohydrates (dietary fiber, total sugars, added sugars), protein, and select micronutrients (Vitamin D, Calcium, Iron, Potassium) |
| Diversity in the American Diet | The traditional Western/American diet is typically high in processed meats, refined grains, sodium, and added sugars. Other ethnic dietary patterns (e.g., Mediterranean, Asian, Hispanic) traditionally emphasize more whole grains, fresh vegetables, legumes |
| Atom | The smallest unit of matter (e.g., Carbon, Hydrogen). |
| Molecule | Two or more atoms chemically bonded together (e.g.,𝐻2𝑂, Glucose). |
| solution | A homogeneous liquid mixture where a solute is dissolved. |
| Solute | The substance being dissolved (e.g., salt, sugar). |
| Solvent | The liquid doing the dissolving (e.g., water). |
| Ion | An atom or molecule with a net electric charge due to the loss or gain of electrons. |
| pH scale | Ranges from 0 to 14. Neutral is 7.0. |
| Acids | Have a pH below 7. They donate hydrogen ions (e.g., stomach acid, lemon juice). |
| Based (Alkaline) | Have a pH above 7. They accept hydrogen ions (e.g., pancreatic juice, baking soda). |
| Metabolism | The sum of all chemical reactions in the body. |
| Catabolic | Reactions that break down complex molecules into simpler ones, releasing energy (e.g., glycolysis). |
| Anabolic | Reactions that build complex molecules from simpler ones, requiring energy (e.g., protein synthesis). |
| Enzymes | Biological catalysts (mostly proteins) that speed up biochemical reactions without being consumed. |
| Locations | Found throughout the body, highly concentrated in the mouth (salivary amylase), stomach (pepsin), and small intestine/pancreas (lipase, trypsin). |
| Levels of Organization | Cells -> Tissues> organs-> organ systems-> organism |
| Digestive | Breaks down food, absorbs nutrients, and eliminates solid waste. |
| Cardiovascular | Transports absorbed nutrients, oxygen, and metabolic wastes throughout the body via blood. |
| Endocrine | Secretes hormones (like insulin) that regulate nutrient use and blood sugar levels. |
| Excretory/Urinary | Filters metabolic waste from the blood and excretes it via urine. |
| Mouth | Mechanical digestion (chewing) and chemical digestion (salivary amylase starts breaking down starches). |
| Esophagus | Transports food to the stomach via rhythmic contractions called peristalsis. |
| Stomach | Churns food into a liquid mass called chyme. Hydrochloric acid (HCl) uncoils proteins, and pepsin begins breaking them down. |
| Small Intestine | The primary site of chemical digestion and nutrie |
| Large Intestine (Colon) | Reabsorbs water and some minerals; houses gut bacteria; forms feces for excretion. |
| Digestive process | mouth, esophagus, stomach, small intestine, large intestince. |
| GERD (Acid Reflux) | Stomach acid backs up into the esophagus. Implication: Avoid high-fat foods, caffeine, spicy foods, and lying down after meals. |
| Celiac Disease | Autoimmune reaction to gluten that damages the small intestinal villi. Implication: Complete elimination of wheat, barley, and rye. |
| IBS (Irritable Bowel Syndrome) | Altered muscle contractions of the colon. Implication: Manage stress, trace trigger foods, low-FODMAP diet |
| Monosaccharides (Single Sugars) | Glucose, Fructose, Galactose. |
| Disaccharides (Double Sugars) | Sucrose (Glucose + Fructose) – Table sugar, fruit. Lactose (Glucose + Galactose) – Dairy products. Maltose (Glucose + Glucose) – Sprouted grains, malt alcohol. |
| Polysaccharides (Complex Carbs) | Starch, Glycogen, Fiber. Found in grains, legumes, and root vegetables. |
| Nutritive | Provide calories/energy to the body (e.g., table sugar, honey, high-fructose corn syrup, sugar alcohols like xylitol). |
| Nonnutritive | Artificial or alternative sweeteners that provide little to no calories (e.g., aspartame, sucralose, stevia). |
| Functions of carbohydrates | To serve as the primary, preferred energy source for cells, particularly the brain, nervous system, and red blood cells. |
| Starch | Storage form of glucose in plants; easily digestible by human enzymes. |
| Glycogen | Storage form of glucose in animals/humans, kept in the liver and skeletal muscles. Not a significant dietary source. |
| Fiber | Structural parts of plants that cannot be broken down by human digestive enzymes. |
| Soluble Fiber | Dissolves in water to form a gel. Slows digestion, binds cholesterol, and helps regulate blood sugar. Sources: Oats, beans, apples, barley. |
| Insoluble Fiber | Does not dissolve in water. Adds bulk to stool and promotes regular bowel movements. Sources: Whole wheat, wheat bran, vegetables. |
| Blood glucose When high (after eating) | The pancreas releases insulin. Insulin acts as a key to let glucose move from the bloodstream into cells, lowering blood glucose. |
| Blood glucose When low (fasting) | The pancreas releases glucagon. Glucagon signals the liver to break down stored glycogen into glucose and release it into the blood, raising blood glucose. |
| Type 1 Diabetes | Autoimmune disease where the pancreas produces little to no insulin. Requires insulin injections. |
| Type 2 Diabetes | Progressive condition where cells become resistant to insulin. Linked to obesity and physical inactivity; managed with lifestyle changes and oral medications. |
| Lactose Intolerance | Insufficient production of the enzyme lactase, leading to gas, bloating, and diarrhea when dairy foods are consumed. |
| Triglycerides | Composed of 1 glycerol molecule attached to 3 fatty acids. Main form of fat in food and body storage. |
| Phospholipids | Composed of 1 glycerol, 2 fatty acids, and a phosphate group. Essential component of cell membranes and acts as a built-in emulsifier (e.g., lecithin). |
| Saturated | No double bonds; fully saturated with hydrogen atoms. Straight chains pack tightly. Butter, coconut oil, fatty meats, lard. Can raise LDL ("bad") cholesterol. |
| Unsaturated Fat | Contains one or more double bonds (bends in the chain). Olive oil, avocados, nuts, canola oil. Promotes healthy cholesterol levels. |
| Polyunsatured | Contains two or more double bonds. Corn oil, soybean oil, fish oil. Essential fatty acids source; heart-healthy |
| Trans Fat | Artificially hydrogenated unsaturated fat; straight configuration. Margarine, fried foods, commercial baked goods. Strongly raises LDL and lowers HDL. |
| Cholesterol | A sterol lipid found strictly in animal products and produced by our liver. |
| Liver Synthesis | The liver uses cholesterol to manufacture bile acids, Vitamin D, and steroid hormones (like estrogen and testosterone). |
| Stomach | Gastric lipase does minimal breakdown. |
| Small Intestine | Fat entry triggers the release of bile from the gallbladder to emulsify large fat globules into tiny droplets. |
| Pancreatic Lipase | Breaks down the emulsified triglycerides into monoglycerides and free fatty acids. |
| Micelles | Transport these components into the intestinal wall cells, where they are packaged into chylomicrons for transport through the lymphatic system. |
| Fat digestion | stomach, small intestine, pancreatic lipase, and micelles |
| Essential | Fatty acids the body cannot synthesize on its own and must get from food. (e.g., Alpha-linolenic acid [Omega-3] and Linoleic acid [Omega-6]). |
| Nonessential | Fatty acids that the body can synthesize internally. |
| Atherosclerosis | A condition characterized by the narrowing and hardening of arteries due to the buildup of fatty plaques, restriction of blood flow, and increased risk of heart attacks. |
| LDL (Low-Density Lipoprotein) | Delivers cholesterol to body cells. Often called "bad cholesterol" because high levels contribute to plaque buildup in arteries. |
| HDL (High-Density Lipoprotein) | Picks up excess cholesterol from cells and returns it to the liver for disposal. Often called "good cholesterol". |
| alcohol Calorie Value | Alcohol contains 7 Calories per gram. |
| alcohol Excessive Effects | Chronic overconsumption can cause fatty liver disease, cirrhosis, nutritional deficiencies (by interfering with nutrient absorption), and increased risks for cardiovascular diseases and gastrointestinal cancers. |
Created by:
smitkay27