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Glossary Chapter 3 Adenosine triphosphate ) A high-energy chemical compound that the body uses for (ATP) immediate energy. Adequate Intakes (AI) The recommended amount of a nutrient intake when sufficient evidence is not available to calculate the EAR and subsequent RDA. Adipose tissue Fat cells in the body. Aerobic Exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity. Amenorrhea Cessation of regular menstrual flow. Amino acids Chemical compounds that contain nitrogen, carbon, hydrogen, and oxygen; the basic building blocks the body uses to build different types of protein. Anaerobic Exercise that does not require oxygen to produce the necessary energy (ATP) to carry out the activity. Anticoagulant Any substance that inhibits blood clotting. Antioxidants Compounds such as vitamins C and E, beta-carotene, and selenium that prevent oxygen from combining with other substances in the body to which it may cause damage. Calorie The amount of heat necessary to raise the temperature of 1 gram of water 1 degree Centigrade; used to measure the energy value of food and cost (energy expenditure) of physical activity. Carbohydrate loading Increasing intake of carbohydrates during heavy aerobic training or prior to aerobic endurance events that last longer than 90 minutes. Carbohydrates A classification of dietary nutrient containing carbon, hydrogen, and oxygen; the major source of energy for the human body. Carotenoids Pigment substances in plants that are often precursors to vitamin A. Over 600 carotenoids are found in nature and about 50 of them are precursors to vitamin A, the most potent one being betacarotene. Cholesterol A waxy substance, technically a steroid alcohol, found only in animal fats and oil; used in making cell membranes, as a building block for some hormones, in the fatty sheath around nerve fibers, and in other necessary substances. Complex carbohydrates Carbohydrates formed by three or more simple sugar molecules linked together; also referred to as “polysaccharides.” Creatine An organic compound derived from meat, fish, and amino acids that combines with inorganic phosphate to form creatine phosphate. Creatine phosphate (CP) A high-energy compound that is used by the cells to resynthesize ATP during all-out activities of very short duration. Cruciferous vegetables Plants that produce cross-shaped leaves (cauliflower, broccoli, cabbage, Brussels sprouts, and kohlrabi); seem to have a protective effect against cancer. Daily Values (DV) Reference values for nutrients and food components used in food labels. Dietary Reference Intakes (DRIs) A general term that describes four types of nutrient standards, which establish adequate amounts and maximum safe nutrient intakes in the diet. These standards are Estimated Average Requirements (EAR), Recommended Dietary Allowances (RDA), Adequate Intakes (AI), and Tolerable Upper Intake Levels (UL). Dietary fiber A complex carbohydrate in plant foods that is not digested but is essential to the digestion process. Disaccharides Simple carbohydrates formed by two monosaccharide units linked together, one of which is glucose. The major disaccharides are sucrose, lactose, and maltose. Enzymes Catalysts that facilitate chemical reactions in the body. Essential fat Minimal amount of body fat needed for normal physiological functions; constitutes about 3 percent of total weight in men and 12 percent in women. Estimated Average Requirements (EAR) The amount of a nutrient that meets the dietary needs in half the people. Estrogen Female sex hormone; essential for bone formation and conservation of bone density. Fats Nutrients containing carbon, hydrogen, some oxygen, and sometimes other chemical elements. Ferritin Iron stored in the body. Folate One of the B vitamins. Functional independence Ability to carry out activities of daily living without assistance from other individuals. Glycogen Form in which glucose is stored in the body. Hemoglobin Protein–iron compound in red blood cells that transports oxygen in the blood. High density lipoproteins (HDLs) Cholesterol-transporting molecules in the blood (“good” cholesterol) that help clear cholesterol from the blood. International unit (IU) Measure of nutrients in foods. Lactic acid End product of anaerobic glycolysis (metabolism). Lactovegetarians Vegetarians who eat foods from the milk group. Lipoproteins Lipids covered by proteins, they transport fats in the blood; types are LDL, HDL, and VLDL. Low-density lipoproteins (LDLs) Cholesterol-transporting molecules in the blood (“bad” cholesterol) that tend to increase blood cholesterol. Mediterranean diet Typical diet of people around the Mediterranean region that focuses on olive oil, red wine, grains, legumes, vegetables, and fruits, with limited amounts of meat, fish, milk, and cheese. Megadoses For most vitamins, 10 times the RDA or more; for vitamins A and D, 5 and 2 times the RDA, respectively. Minerals Inorganic elements found in the body and in food; essential for normal body functions. Monosaccharides The simplest carbohydrates (sugars) formed by five- or six-carbon skeletons. The three most common monosaccharides are glucose, fructose, and galactose. Nutrient density A measure of the amount of nutrients and calories in various foods. Nutrients Substances found in food that provide energy, regulate metabolism, and help with growth and repair of body tissues. Nutrition Science that studies the relationship of foods to optimal health and performance. Oligomenorrhea Irregular menstrual cycles. Omega-3 fatty acids Polyunsaturated fatty acids found primarily in cold-water seafood, flaxseed, and flaxseed oil; thought to lower blood cholesterol and triglycerides. Osteoporosis Softening, deterioration, or loss of bone mass. Ovolactovegetarians Vegetarians who include eggs and milk products in their diet. Ovovegetarians Vegetarians who allow eggs in their diet. Oxygen free radicals Substances formed during metabolism that attack and damage proteins and lipids, in particular the cell membrane and DNA, leading to diseases such as heart disease, cancer, and emphysema. Peristalsis Involuntary muscle contractions of intestinal walls that facilitate excretion of wastes. Phytochemicals Chemical compounds thought to prevent and fight cancer; found in large quantities in fruits and vegetables. Pro-vitamin A compound that can be converted into a vitamin. Recommended Dietary Allowances (RDA) The daily amount of a nutrient (statistically determined from the EARs) considered adequate to meet the known nutrient needs of almost 98 percent of all healthy people in the United States. Registered dietician (RD) A person with a college degree in dietetics who meets all certification and continuing education requirements by the American Dietetic Association or Dietitians of Canada. Reverse cholesterol transport A process in which HDL molecules attract cholesterol and carry it to the liver, where it is changed to bile and eventually excreted in the stool. Semivegetarians Vegetarians who include milk products, eggs, and fish and poultry in the diet. Simple carbohydrates Formed by simple or double sugar units with little nutritive value; divided into monosaccharides and disaccharides. Sterols Derived fats, of which cholesterol is the best known example. Substrate Substance acted upon by an enzyme (examples: carbohydrates and fats). Supplements Tablets, pills, capsules, liquids, or powders that contain vitamins, minerals, amino acids, herbs, or fiber that are taken to increase the intake of these nutrients. Synergy A reaction in which the result is greater than the sum of its two parts. Transfatty acid Solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life. Vegans Vegetarians who eat no animal products at all. Vegetarians Individuals whose diet is of vegetable or plant origin. Very low-density lipoproteins (VLDLs) Triglyceride, cholesterol, and phospholipid-transporting molecules in the blood that tend to increase blood cholesterol. Vitamins Organic nutrients essential for normal metabolism, growth, and development of the body.