MTEL Health/FCS (21) key terms

The USDA's food guidance icon that divides a plate into five food groups: fruits, vegetables, grains, protein foods, and dairy. It illustrates recommended proportions of each group for a balanced daily diet.

The amount of vitamins, minerals, fiber, and other beneficial nutrients a food provides relative to its calorie content. Foods high in nutrients and low in added sugar and solid fat are nutrient dense.

Calories from foods and drinks that supply energy mainly from added sugars and solid fats with few or no beneficial nutrients. Examples include soda, candy, and many fried snacks.

Federal nutrition recommendations updated every five years that guide healthy eating and physical activity for the general public. They emphasize fruits, vegetables, whole grains, lean proteins, and limits on added sugars, sodium, and saturated fat.

The nutrients the body needs in large amounts to produce energy and build tissue: carbohydrates, proteins, and fats. Each supplies a different number of calories per gram.

Vitamins and minerals required in small amounts for normal growth, metabolism, and disease prevention. They supply no calories but support processes such as immunity, bone health, and blood clotting.

The proportion of a nutrient that is consumed and then absorbed and used by the body. It varies with food form, preparation, and interactions, such as vitamin C improving iron absorption.

Naturally occurring plant compounds that are not essential nutrients but may promote health, such as carotenoids and flavonoids. They contribute color, flavor, and antioxidant activity to fruits and vegetables.

Substances that neutralize free radicals, unstable molecules that can damage cells. Vitamins C and E, selenium, and many phytochemicals act as antioxidants in the body and in food preservation.

Sugars and syrups added to foods and beverages during processing or preparation, beyond those naturally present. Dietary guidance recommends limiting them because they add calories without nutrients.

A type of fat whose fatty acid chains have no double bonds, making it solid at room temperature. Found mainly in animal products and some tropical oils, it can raise LDL cholesterol when eaten in excess.

A fat containing one or more double bonds in its fatty acid chains, usually liquid at room temperature. Monounsaturated and polyunsaturated fats, found in oils, nuts, and fish, are generally heart-healthier than saturated fat.

An unsaturated fat with a trans molecular arrangement, formed by partial hydrogenation or naturally in some animal foods. It raises LDL and lowers HDL cholesterol, so intake should be kept very low.

The standardized panel on packaged foods listing serving size, calories, macronutrients, key micronutrients, and percent daily values. It helps consumers compare products and monitor nutrients of concern.

The standardized amount of a food used as the basis for the nutrient values on a Nutrition Facts label. It is not a recommendation of how much a person should eat.

Deliberately managing the amount of food eaten at one time to match energy and nutrient needs. Strategies include measuring servings, using smaller plates, and pre-portioning snacks.

The relationship between calories consumed from food and calories expended through metabolism and physical activity. A sustained positive balance promotes weight gain; a negative balance promotes weight loss.

The energy the body uses at rest to maintain vital functions such as breathing, circulation, and cell production. It accounts for the largest share of daily calorie expenditure for most people.

Illness caused by eating food contaminated with bacteria, viruses, parasites, or toxins. Common symptoms include nausea, vomiting, diarrhea, and abdominal cramps, sometimes appearing hours to days after eating.

The temperature range of roughly 40 to 140 degrees Fahrenheit in which bacteria multiply rapidly in food. Perishable foods should be kept out of this range to prevent foodborne illness.

The transfer of harmful microorganisms from one food, surface, or utensil to another. Using separate cutting boards for raw meat and ready-to-eat foods helps prevent it.

A device used to measure the internal temperature of cooked food to confirm it reached a safe minimum. It is the most reliable way to judge doneness of meat, poultry, and leftovers.

Hazard Analysis Critical Control Point, a systematic food safety plan that identifies hazards and sets control points to prevent contamination. It is widely used in food service and manufacturing.

Methods such as canning, freezing, drying, and fermenting that slow or stop spoilage organisms and extend shelf life. Safe techniques, like pressure canning low-acid foods, prevent dangerous bacterial growth.

A chemical reaction between amino acids and reducing sugars that browns food and creates savory flavors when heated. It explains the crust on baked goods, seared meat, and toasted bread.

The browning of sugar when heated, producing nutty flavors and a darker color without proteins. It occurs in foods such as caramel sauce, grilled onions, and toasted marshmallows.

Techniques for preparing food, grouped as moist heat (boiling, steaming, braising) and dry heat (baking, roasting, grilling, frying). The method chosen affects texture, flavor, nutrient retention, and safety.

The irreversible setting or thickening of protein when heated, as when egg white turns solid or meat firms up. It is a key principle in baking and in determining when foods are done.

The process of combining two liquids that normally do not mix, such as oil and water, using an emulsifier. Egg yolk, mustard, and lecithin are common emulsifiers in foods like mayonnaise.

A substance that produces gas to make baked goods rise and become light, such as yeast, baking soda, or baking powder. Baking soda needs an acid to react; baking powder contains its own acid.

A protein complex in wheat, barley, and rye that gives dough elasticity and structure. It can cause serious illness in people with celiac disease or gluten sensitivity.

An immune system reaction to a specific food protein that can range from hives to life-threatening anaphylaxis. The major allergens include milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soy, and sesame.

A screening measure calculated from height and weight to estimate body fat categories. It is useful for population screening but does not directly measure body composition or health.

The ability of the heart, lungs, and blood vessels to supply oxygen during sustained physical activity. It improves with regular aerobic exercise such as brisk walking, running, or swimming.

A framework for designing exercise programs: Frequency, Intensity, Time, and Type. Adjusting these variables helps people progress safely and meet fitness goals.

Any bodily movement produced by skeletal muscles that requires energy, including daily tasks, work, and exercise. National guidelines recommend regular moderate and vigorous activity plus muscle strengthening.

An illness caused by a pathogen that can spread from person to person or through vectors, food, or water. Examples include influenza, tuberculosis, and sexually transmitted infections.

A chronic condition not spread between people, often influenced by genetics, lifestyle, and environment. Examples include heart disease, type 2 diabetes, and many cancers.

Characteristics, behaviors, or conditions that increase the likelihood of developing a disease or injury. Some, like genetics and age, cannot be changed; others, like diet and smoking, can.

Planned activities and policies that help people adopt and maintain healthy behaviors and environments. Examples include school wellness programs, tobacco cessation campaigns, and nutrition education.

The ability to obtain, understand, and use basic health information to make informed decisions. It includes reading labels, navigating health care, and evaluating health claims.