nutrition Flashcards

the minimum number of calories your body requires to maintain essential life-sustaining functions—such as breathing, circulation, and cell production—while at rest, typically accounting for 60-70% of daily energy expenditure.

Calories are units of energy that fuel body functions, with requirements typically ranging from 1,600 to 3,000 daily for adults. Balancing intake with expenditure is essential for weight management:

Carbohydrates are essential macronutrients, composed of carbon, hydrogen, and oxygen, that serve as the body's primary energy source.

High cholesterol is a waxy substance primarily caused by unhealthy eating (saturated/trans fats), lack of exercise, and genetics, leading to fatty deposits in arteries.

Diabetes is a chronic condition characterized by high blood sugar (hyperglycemia) due to the pancreas producing little/no insulin (Type 1) or the body failing to use insulin effectively (Type 2).

Dietary fiber, found in plant-based foods like legumes, whole grains, fruits, and vegetables

The human digestive system is a complex network of organs that converts food into essential nutrients, energy, and waste through a 30-to-40-hour process. It breaks down food

electrically charged minerals—including sodium, potassium, calcium, and magnesium

Fats are essential macronutrients providing concentrated energy (), supporting nutrient absorption, organ protection, and cell growth. Dietary fats include healthy unsaturated fats (oils, nuts, avocados), saturated fats (meat, dairy), and trans fats. Health guidelines recommend 20-35% of daily calories from fat, prioritizing unsaturated sources for heart health.

Macronutrients are essential nutrients required in large amounts for energy, growth, and body regulation.

Metabolism is the body's complex system of chemical reactions that convert food into energy, acting as a, "biological power plant". It maintains functions like breathing and cell repair through two main types: catabolism (breaking down molecules to release energy) and anabolism (using energy to build components). Metabolism rate is influenced by age, gender, and muscle mass, which can be improved by increasing muscle mass, staying hydrated, and consistent activity

Micronutrients, primarily vitamins and minerals, are essential nutrients required by the body in small amounts for critical functions like disease prevention, growth, and immune health. They are obtained through a balanced diet, including fruits, vegetables, and meats. Deficiencies lead to issues like blindness (Vitamin A), scurvy (Vitamin C), or anaemia (iron), while excesses can cause toxicity.

Minerals are naturally occurring, inorganic solid substances with a specific chemical composition and ordered atomic structure, acting as the building blocks of rocks

carbohydrates, lipids, proteins, vitamins, minerals, and water

Protein is a fundamental nutrient made of amino acids, essential for repairing cells, building muscle, and supporting immune function.

Saturated fat is a type of fat, typically solid at room temperature, found in animal products like fatty meats, butter, cheese, and cream, as well as tropical oils such as coconut and palm oil.

Trans fat is an unhealthy, artery-clogging fat that raises "bad" (LDL) cholesterol and lowers "good" (HDL) cholesterol

Unsaturated fats are healthy, liquid-at-room-temperature fats that improve blood cholesterol levels, ease inflammation, and support heart health.

13 essential organic compounds (A, C, D, E, K, and 8 B vitamins) required in small amounts for body growth, cell function, and metabolism

a colorless, transparent, odorless liquid that forms the seas, lakes, rivers, and rain and is the basis of the fluids of living organisms.