Understanding nutrition is essential for making informed choices about your diet and overall health. Whether you’re new to healthy eating or a seasoned wellness enthusiast, this glossary provides clear, concise definitions of key nutrition terms. From macronutrients like proteins and carbohydrates to essential vitamins, minerals, and dietary concepts, this guide will help you navigate the world of nutrition with confidence. Use this resource to decode food labels, improve your eating habits, and take control of your well-being—one term at a time!
- Adequate Intake (AI) – The recommended daily nutrient intake level based on observations and estimates when a Recommended Dietary Allowance (RDA) is not available.
- Amino Acids – The building blocks of proteins, essential for body functions such as muscle repair and enzyme production. Some amino acids must be obtained from food.
- Antioxidants – Compounds that protect cells from damage caused by free radicals. Found in fruits, vegetables, and nuts, examples include vitamin C, vitamin E, and beta-carotene.
- Artificial Sweeteners – Sugar substitutes used to sweeten foods and beverages without adding calories, such as aspartame, sucralose, and saccharin.
- Basal Metabolic Rate (BMR) – The number of calories the body needs to perform basic functions (breathing, circulation, cell production) while at rest.
- Bioavailability – The degree to which a nutrient is absorbed and utilized by the body. Some nutrients, like iron and calcium, vary in bioavailability depending on food sources.
- Blood Glucose – The amount of sugar (glucose) in the blood, which serves as the body’s primary source of energy.
- Body Mass Index (BMI) – A measurement that compares weight to height to assess body fat levels and potential health risks.
- Calories – A measure of energy provided by food and beverages. The body needs calories for energy, but excessive intake can lead to weight gain.
- Carbohydrates – One of the three macronutrients, providing the body with energy. Found in foods like bread, rice, fruits, and vegetables. They can be simple (sugars) or complex (starches and fiber).
- Cholesterol – A type of fat found in blood. It is necessary for building cells but excessive amounts (especially LDL or “bad” cholesterol) can increase the risk of heart disease.
- Daily Value (DV) – The percentage of a nutrient provided by a food serving, based on a 2,000-calorie daily diet. Used on nutrition labels.
- Dehydration – A condition caused by inadequate fluid intake, leading to symptoms such as fatigue, dizziness, and confusion.
- Dietary Fiber – A type of carbohydrate that the body cannot digest. Found in whole grains, fruits, and vegetables, fiber promotes digestive health and regulates blood sugar.
- Electrolytes – Minerals such as sodium, potassium, and magnesium that help maintain fluid balance, muscle contractions, and nerve signals in the body.
- Empty Calories – Calories from foods or beverages that provide little to no nutritional value, such as sugary drinks, candy, and processed snacks.
- Essential Fatty Acids – Fats that the body cannot produce on its own and must be obtained from food, such as omega-3 and omega-6 fatty acids, which are important for brain and heart health.
- Fat-Soluble Vitamins – Vitamins that dissolve in fat and can be stored in the body, including vitamins A, D, E, and K.
- Fermentation – A process where bacteria or yeast break down sugars in food, producing beneficial probiotics and enhancing nutrient absorption (e.g., yogurt, kimchi, and kombucha).
- Free Radicals – Unstable molecules that can damage cells and contribute to aging and diseases. Antioxidants help neutralize free radicals.
- Glycemic Index (GI) – A ranking of how quickly carbohydrate-containing foods raise blood sugar levels. Low-GI foods release sugar slowly, while high-GI foods cause rapid spikes.
- Hydration – The process of maintaining adequate fluid balance in the body for proper function. Water is essential for hydration.
- Insulin – A hormone produced by the pancreas that helps regulate blood sugar levels by allowing cells to absorb glucose for energy.
- Ketosis – A metabolic state in which the body burns fat for fuel instead of carbohydrates, often associated with low-carb or ketogenic diets.
- Lean Protein – A protein source that is low in fat, such as chicken breast, fish, tofu, and legumes.
- Macronutrients – The three main nutrients the body needs in large amounts: carbohydrates, proteins, and fats.
- Metabolism – The process by which the body converts food into energy. A faster metabolism burns more calories, while a slower metabolism burns fewer.
- Micronutrients – Vitamins and minerals required in small amounts for various bodily functions, such as iron, calcium, vitamin D, and vitamin B12.
- Minerals – Essential nutrients, such as calcium, iron, and magnesium, that support bone health, muscle function, and overall well-being.
- Monounsaturated Fats – A type of healthy fat found in olive oil, avocados, and nuts that can help reduce the risk of heart disease.
- Nutrient Density – The amount of nutrients a food provides in relation to its calorie content. Foods rich in vitamins, minerals, and fiber but low in calories (such as vegetables) are considered nutrient-dense.
- Omega-3 Fatty Acids – A type of healthy fat found in fatty fish (like salmon and mackerel), flaxseeds, and walnuts, known to support heart and brain health.
- Phytochemicals – Natural compounds found in plants that may have health benefits, such as reducing inflammation and protecting against chronic diseases. Examples include flavonoids and carotenoids.
- Protein – One of the three macronutrients, essential for building and repairing tissues, enzymes, and hormones. Found in foods like meat, beans, dairy, and nuts.
- Probiotics – Beneficial bacteria that support gut health. Found in fermented foods like yogurt, kefir, and sauerkraut.
- Saturated Fat – A type of fat primarily found in animal products and some tropical oils. Excess intake can increase cholesterol levels and the risk of heart disease.
- Unsaturated Fat – A healthier type of fat found in plant-based oils, avocados, nuts, and fish, which can support heart health.
- Vitamins – Organic compounds essential for body functions. Common examples include vitamin C (immune support), vitamin D (bone health), and vitamin A (eye health).
- Water-Soluble Vitamins – Vitamins that dissolve in water and are not stored in the body, requiring regular intake. Examples include vitamin C and B vitamins.
- Whole Foods – Minimally processed foods in their natural state, such as fresh fruits, vegetables, whole grains, and lean proteins, which provide optimal nutrition.