Nutrient

CHEMICALS FOOD THAT NOURISH YOUR

BODY

Wellness

REACHING FOR YOUR PERSONAL BEST

LEVEL OF HEALTH

Aerobic activity

AN ACTIVITY THAT WORKS YOUR HEART

AND LUNGS

Amino acids

THE MANY SMALL UNIT THAT MAKE UP

RPOTEIN

Basal metabolic rate (BMR)

THE AMOUNT OF ENERGY USED FOR AUTOMATIC BODY

FUNCTION SUCH AS BREATHING

Body Mass Index

A TOOL FOR IDENTIFYING

APPROPRIATE WEIGHT THAT LOOKS

AT WEIGHT IN RELATION TO HEIGHT

calorie

A UNIT USED TO MEASURE THE

ENERGY USED BY THE BODY AND THE ENERGY THAT FOOD

SUPPLIES TO THE BODY

carbohydrate

AN ESSENTIAL NUTRIENT THAT IS THE BODY’S MAIN

SOURCE OF ENERGY

Cardiorespiratory

endurance

HOW WELL YOUR HEART AND LUNGS CAN KEEP UP WITH

YOUR PHYSICAL ACTIVITY

cholesterol

A WAXY SUBSTANCE THAT IS PART OF

EVERY CELL OF YOUR BODY

Complete Protein

A PROTEIN SOURCE THAT SUPPLIES ALL

THE ESSENTIAL AMINO ACIDS

NEEDED BY THE BODY: EXAMPLES

INCLUDE MEAT, POULTRY, FISH,

EGGS, AND DAIRY PRODUCTS

Complex carbohydrate

STARCHES: CARBOHYDRATES

MADE OF MANY SUGARS AND FIBER

MIXED TOGETHER

Cross contamination

THE RESULT OF HARMFUL BACTERIA

BEING TRANSFERRED FROM ONE FOOD TO

THE OTHER

Daily Values

NUTRIENT REFERENCE

AMOUNTS SHOWN ON THE

NUTRITIONAL PANEL OF FOOD LABELS

Danger zone

THE TEMPERATURE RANGE IN WHICH BACTERIA GROW

FASTEST; BETWEEN 40-140 DEGREES F

Dietary fi ber

PLANT MATERIAL THAT CANNOT BE

DIGESTED

endurance

THE ABILITY TO KEEP WORKING YOUR

MUSCLES WITHOUT BECOMING OVERLY

TIRED

fat

A NUTRIENT THAT SUPPLIES ENERGY,

PROMOTES HEALTHY SKIN AND GROWTH,

AND CARRIES CERTAIN VITAMINS IN

THE BODY

fl exibility

THE ABILITY TO MOVE YOUR

MUSCLES AND JOINTS THROUGH

THEIR FULL RANGE OF MOTION

Food borne illness

SICKNESS RESULTING FROM EATING FOOD

THAT IS NOT SAFE TO EAT

Food intolerance

A COONDITION IN WHICH THE BODY

HAS TROUBLE DIGESTING OR

HANDLING A COMPONENT OF

FOOD

fortifi cation

ADDING A NUTRIENT THAT ISN’T

NATURALLY PRESENT TO MAKE A FOOD

MORE NUTRITIOUS

Incomplete protein

A PROTEIN SOURCE THAT LACKS ONE OR

MORE OF THE ESSENTIAL AMINO

ACIDS THE BODY NEEDS; EXAMPLES

INCLUDE DRY BEANS, PEAS, NUTS, AND

GRAIN PRODUCTS

irradiation

PASSING FOOD THROUGH RADIANT

ENERGY, SUCH AS X-RAYS, TO INCREASE

SHELF LIFE AND KILL HARMFUL

MICROORGANISMS

lactose

A NATURAL SUGAR FOUND IN MILK AND

MILK PRODUCTS

Lactose intolerance

A CONDITION IN WHICH THE BODY IS

UNABLE TO ADEQUATELY DIGEST

LACTOSE

malnutrition

SERIOUS HEALTH PROBLEMS CAUSED

BY A LACK OF NUTRIENTS OVER A

LONG PERIOD OF TIME

microorganism

A TINY LIVING CREATURE THAT CAN BE SEEN ONLY WITH

A MICROSCOPE

minerals

NUTRIENTS SUCH AS CALCIUM, IRON, AND

ZINC; SOME REGULATE BODY

PROCESSES, WHILE OTHERS BECOME

PART OF BODY TISSUE

Nutrient defi ciency

A SEVER SHORTAGE OF A NUTRIENT

WHICH CAN CAUSE ILLNESS OR

INTERFERE WITH NORMAL GROWTH

AND DEVELOPMENT

Nutrient Dense

A TERM USED TO DESCRIBE FOOD

THAT CONTRIBUTES A SIGNIFICANT

AMOUNT OF SEVERAL NUTRIENTS

COMPARED WITH THE FOOD ENERGY,

OR CALORIES, IT CONTAINS

nutrition

THE STUDY OF NUTRIENTS IN FOOD AND HOW THEY ARE USED BY YOUR BODY

Physical fi tness

THE CONDITION OF HAVING THE ENERGY

AND ABILITY TO DO EVERYTHING YOU

WANT AND NEED TO DO IN YOUR DAILY

LIFE

protein

AN ESSENTIAL NUTRIENT THAT

HELPS YOUR BODY GROW, REPAIR

ITSELF, AND FIGHT DISEASE; CAN ALSO PROVIDE ENERGY IF

NEEDED

recipe

A LIST OF INGREDIENTS AND COMPLETE SET OF

INSTRUCTIONS FOR PREPARING A DISH

Saturated Fat

A FAT THAT IS HARD AT ROOM TEMPERATURE,

SUCH AS THE FAT IN MEAT, POULTRY SKIN,

AND WHOLE MILK DAIRY PRODUCTS. IT

INCREASES BLOOD CHOLESTEROL LEVELS

AND THE RISK FOR HEART PROBLEMS

Simple carbohydrate

SUGARS; CARBOHYDRATES MADE OF ONE OR

TWO SUGAR UNITS

Unit price

THE COST PER OUNCE, QUART,

POUND OR OTHER MEASUREMENT

Unsaturated Fat

A FAT THAT IS LIQUID AT ROOM

TEMPERATURE, SUCH AS THE FAT IN

VEGETABLE OILS, NUTS, AND OLIVES

vegan

A VEGETARIAN WHO EATS ONLY FOODS

FORM PLANT SOURCES

vitamins

NUTRIENTS THAT DON’T PROVIDE

ENERGY OR BUILD BODY TISSUE, BUT

HELP REGULATE THESE AND OTHER BODY PROCESSES

Whole grain

TERM USED TO DESCRIBE A

PRODUCT MADE FROM THE ENTIRE

GRAIN KERNEL, INCLUDING THE

ENDOSPERM, GERM, AND BRAN

Work plan

A LIST OF ALL THE STEPS REQUIRED TO

PREPARE A FOOD

yieldTHE AMOUNT A RECIPE MAKES

tTEASPOON

TTABLESPOON

cCUP

ozOUNCE

ptPINT

qtQUART

galGALLON

gGRAM

1 T3 TEASPOONS =

1 cup16 TABLESPOONS

OR 8 FLUID OUNCES

1 pint2 CUPS OR 16 FLUID

OUNCES

1 quart2 PINTS OR 4 CUPS

OR 32 FLUID OUNCES

1 gallon

4 QUARTS OR 8 PINTS OR 128 FLUID

OUNCES

1 pound16 OUNCES

chop

TO CUT WITH AN UP AND DOWN MOTION

INTO SMALL IRREGUALR PIECES

core

TO CUT OUT THE CENTER PART OF

FOOD

cube

TO CUT INTO SMALL SQUARES THAT ARE

½ INCH

grind

TO REDUCE BY CRUSHING OR

CUTTING, USUALLY IN A FOOD CHOPPER

cut

TO DIVIDE FOOD INTO PIECES WITH A KNIFE OR SCISSORS

mince

TO CUT WITH AN UP AND DOWN MOTION

INTO VERY FINE PIECES

beat

TO MAKE A MIXTURE SMOOTH EITHER BY

USING A BRISK OVER AND OVER MOTION WITH A SPOON OR

WIRE WHISK

blend

TO COMBINE TWO OR MORE

INGREDIENTS UNTIL THEY ARE SOFT AND

SMOOTH

cream

TO SOFTEN A FAT WITH A SPOON OR

MIXER, EITHER BEFORE OR WHILE

MIXING IT WITH ANOTHER FOOD

Cut in

TO DISTRIBUTE SOLID FAT IN SMALL

PIECES EVENLY THROUGH DRY

INGREDIENTS, USING TWO KNIVES, A

FORK, OR A PASTRY BLENDER IN A

CUTTING MOTION

fold

TO BLEND DELICATE INGREDIENTS BY

TURNING THE MIXTURE OVER UNTIL

LIGHTLY BLENDED

knead

TO WORK DOUGH WITH THE HANDS BY

REPEATEDLY FOLDING, PRESSING,

AND TURNING IT

mix

TO COMBINE INGREDIENTS IN ANY WAY THAT CAUSE AN EVEN DISTRIBUTION

OF INGREDIENTS

sift

TO PUT DRY INGREDIENTS

THROUGH A FLOUR SIFTER OR FINE

SIEVE

whip

TO BEAT RAPIDLY TO INCORPORATE AIR

AND INCREASE VOLUME

grease

TO RUB A COOKING UTENSIL LIGHTLY

WITH FAT

marinate

TO LET FOOD STAND IN MARINADE FOR A CERTAIN LENGTH OF TIME TO TENDERIZE

AND DEVELOP FLAVOR

reduce

TO SIMMER OR BOIL A LIQUID UNTIL IT IS

HALF OR LESS OF THE ORIGINAL

VOLUME

sear

TO BROWN THE SURFACE OF A MEAT QUICKLY WITH VERY

HIGH HEAT

strainTO SEPARATE LIQUID

FROM SOLID FOOD

dovetailing

KEEPING TWO TASK GOING AT THE SAME

TIME