Dietary Guidelines and Meal Planning
Expert-defined terms from the Global Certificate in Food Science and Nutrition course at London School of Business and Administration. Free to read, free to share, paired with a professional course.
**Academy of Nutrition and Dietetics** (AND) #
A professional organization for registered dietitian nutritionists in the United States. AND is dedicated to providing evidence-based nutrition information and resources to promote health and wellness.
**BMI (Body Mass Index)** #
A measure of body fat based on height and weight. It is calculated by dividing weight in kilograms by height in meters squared. A BMI of 18.5-24.9 is considered normal, 25-29.9 is overweight, and 30 or higher is obese.
**Calorie** #
A unit of energy in food. The average person needs about 2,000 calories per day to maintain their weight.
**Carbohydrate** #
One of the three macronutrients, along with protein and fat. Carbohydrates are the body's primary source of energy and are found in foods such as grains, fruits, vegetables, and dairy products.
**DASH (Dietary Approaches to Stop Hypertension) Diet** #
A dietary pattern that is rich in fruits, vegetables, whole grains, and low-fat dairy products. The DASH diet has been shown to lower blood pressure and improve overall cardiovascular health.
**Dietary Guidelines** #
A set of recommendations for healthy eating and physical activity, updated every 5 years by the US Department of Agriculture (USDA) and the Department of Health and Human Services (HHS). The Dietary Guidelines aim to promote health and reduce the risk of chronic diseases.
**Dietary Reference Intakes (DRIs)** #
A set of nutrient reference values established by the Institute of Medicine (IOM) to help individuals plan and assess nutrient intakes. DRIs include Recommended Dietary Allowances (RDAs), Adequate Intakes (AIs), and Tolerable Upper Intake Levels (ULs).
**Energy balance** #
The balance between the energy taken in through food and drink and the energy expended through physical activity and bodily functions. When energy intake equals energy expenditure, the body is in energy balance.
**Fad diet** #
A diet that promises quick weight loss or other health benefits, often without scientific evidence. Fad diets are usually not sustainable in the long term and can be harmful to health.
**Fiber** #
A type of carbohydrate that the body cannot digest. Fiber helps regulate digestion, lower cholesterol levels, and control blood sugar levels.
**Food label** #
A label on food packaging that provides information about the product's nutrient content, ingredients, and other facts. Food labels can help consumers make informed choices about the food they eat.
**Food security** #
Access to sufficient, safe, and nutritious food to meet dietary needs for an active and healthy life.
**Glycemic index (GI)** #
A measure of how quickly a food raises blood sugar levels. Foods with a high GI raise blood sugar levels quickly, while foods with a low GI raise blood sugar levels more slowly.
**Guideline Daily Amounts (GDAs)** #
A set of reference values for nutrient intake in the European Union. GDAs provide guidance on the amount of energy and nutrients that an average person needs per day.
**Healthy Eating Index (HEI)** #
A measure of diet quality based on the Dietary Guidelines for Americans. The HEI assesses how well a person's diet aligns with the Dietary Guidelines and provides a score out of 100.
**Macronutrients** #
The three main types of nutrients that provide energy: carbohydrates, proteins, and fats.
**Malnutrition** #
A condition that occurs when a person's diet does not provide enough nutrients for growth, development, and maintenance of bodily functions. Malnutrition can result from inadequate intake of nutrients, excessive loss of nutrients, or a combination of both.
**Meal planning** #
The process of planning meals and snacks in advance to ensure that they are balanced, varied, and meet nutritional needs.
**Micronutrients** #
Vitamins and minerals that are essential for health but are needed in small amounts.
**MyPlate** #
A visual guide to healthy eating developed by the USDA. MyPlate recommends filling half of your plate with fruits and vegetables, a quarter with grains, and a quarter with protein.
**Nutrient density** #
The amount of nutrients in a food relative to its calorie content. Foods that are high in nutrients and low in calories are said to be nutrient-dense.
**Obesity** #
A condition characterized by excess body fat. Obesity increases the risk of chronic diseases such as diabetes, heart disease, and certain cancers.
**Phytochemicals** #
Compounds found in plants that have health benefits. Phytochemicals may have antioxidant, anti-inflammatory, or other properties that promote health.
**Physical activity** #
Any bodily movement that uses energy, such as walking, running, or cycling.
**Portion control** #
Eating the right amount of food to meet nutritional needs without overeating.
**Protein** #
One of the three macronutrients, along with carbohydrates and fat. Proteins are essential for growth, repair, and maintenance of body tissues.
**Saturated fat** #
A type of fat found mainly in animal products and some plant products such as coconut oil and palm oil. Saturated fat can raise cholesterol levels and increase the risk of heart disease.
**Sodium** #
A mineral found in salt and many processed foods. Sodium is necessary for health but can increase blood pressure if consumed in excess.
**Trans fat** #
A type of fat found in some processed foods. Trans fat can raise cholesterol levels and increase the risk of heart disease.
**Unsaturated fat** #
A type of fat found mainly in plant products such as nuts, seeds, and vegetable oils. Unsaturated fat can help lower cholesterol levels and reduce the risk of heart disease.
**Vegetarian** #
A person who does not eat meat or fish, but may eat dairy products and eggs.
**Vegan** #
A person who does not eat any animal products, including meat, fish, dairy products, and eggs.
**Whole grain** #
A grain that contains all three parts of the grain: the bran, germ, and endosperm. Whole grains are a good source of fiber, vitamins, minerals, and antioxidants.
**WIC (Special Supplemental Nutrition Program for Women, Infants, and Children)*… #
**WIC (Special Supplemental Nutrition Program for Women, Infants, and Children)**: A federal assistance program in the United States that provides nutrition education, healthy food, and other services to low-income pregnant and postpartum women, infants, and children up to age 5.
**Zinc** #
A mineral that is essential for immune function, wound healing, and other bodily functions. Zinc can be found in foods such as meat, poultry, fish, beans, and nuts.