Nutrition Science Flashcards
Grade 9 · Health · Flashcards
Comprehensive vocabulary covering macronutrients, micronutrients, metabolism, and dietary health principles.
Flashcards
- Macronutrients
- The three main categories of energy-providing nutrients: carbohydrates (4 kcal/g), proteins (4 kcal/g), and fats (9 kcal/g).
- Micronutrients
- Vitamins and minerals needed in small amounts to regulate body processes; they do not provide calories but are essential for health.
- Glycemic index (GI)
- A numerical ranking (0-100) of how quickly a carbohydrate food raises blood glucose; high-GI foods cause rapid spikes, low-GI foods cause gradual rises.
- Essential amino acids
- The 9 amino acids (including leucine, lysine, and tryptophan) that the body cannot synthesize and must be obtained from dietary protein.
- Complete protein
- A food that contains all 9 essential amino acids in adequate amounts; examples include eggs, dairy, meat, quinoa, and soy.
- Trans fat
- Artificially produced fat created by partial hydrogenation of vegetable oils; raises LDL, lowers HDL, and is strongly linked to cardiovascular disease; largely banned in the US.
- Omega-3 fatty acids
- Essential polyunsaturated fats (EPA, DHA, ALA) found in fatty fish, walnuts, and flaxseed; reduce inflammation and support brain and heart health.
- Basal metabolic rate (BMR)
- The energy the body requires at rest to sustain vital functions; accounts for 60-75% of total daily energy expenditure.
- Calcium
- A mineral critical for bone and tooth development, muscle contraction, and nerve signaling; adolescents need 1300 mg/day; dairy, leafy greens, and fortified foods are sources.
- Vitamin C (ascorbic acid)
- A water-soluble antioxidant vitamin essential for collagen synthesis, immune function, and iron absorption; found in citrus fruits and bell peppers.
- Dietary fiber
- Non-digestible carbohydrates (soluble and insoluble) that support gut health, slow glucose absorption, and reduce cholesterol; found in whole grains, fruits, and vegetables.
- Metabolism
- The sum of all chemical reactions in the body that convert nutrients into energy and building materials for growth, repair, and function.
- LDL cholesterol
- Low-density lipoprotein; often called 'bad' cholesterol because elevated levels deposit cholesterol in artery walls, increasing cardiovascular disease risk.
- HDL cholesterol
- High-density lipoprotein; often called 'good' cholesterol because it transports cholesterol from arteries back to the liver for elimination, reducing cardiovascular risk.
- Anemia
- A condition with insufficient healthy red blood cells to carry adequate oxygen to tissues; most commonly caused by iron deficiency, especially in menstruating individuals.
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