Nutrient: A substance in food that the body needs to work and grow Carbohydrates: Nutrients that give the body quick energy Protein: A nutrient that builds and repairs muscles and other body parts Fat: A nutrient that stores energy and helps absorb some vitamins Vitamins: Nutrients that help the body work properly, needed in tiny amounts Minerals: Elements like calcium and iron that the body needs Water: The nutrient that makes up most of the body and helps every process Fiber: Plant part that helps digestion and keeps you feeling full Calorie: A unit of energy in food Calories per gram of carbohydrate: 4 Calories per gram of protein: 4 Calories per gram of fat: 9 Simple carbohydrates: Sugars that digest quickly Complex carbohydrates: Starches and fibers that digest more slowly, like whole grains Amino acids: Building blocks of protein Complete protein: Protein that has all nine essential amino acids Saturated fat: Fat usually solid at room temperature, best eaten in small amounts Unsaturated fat: Healthier fat, usually liquid at room temperature, like olive oil Trans fat: An unhealthy fat made by processing oils Cholesterol: A waxy substance in the blood; too much can harm the heart Added sugar: Sugar put into foods when they are made Sodium: A part of salt; too much can raise blood pressure Hydration: Having enough water in the body Dehydration: Not having enough water in the body Digestion: Breaking down food so the body can use it Metabolism: All the chemical processes that turn food into energy Appetite: The desire to eat Hunger: The body's signal that it needs food Portion size: The amount of food you choose to eat at one time Serving size: The amount listed on a food label as one serving Nutrition Facts label: A food label listing calories and nutrients per serving Ingredients list: A label list of what a food contains, from most to least Whole grain: A grain that keeps its bran, germ and endosperm Processed food: Food changed from its natural form before you buy it Whole food: Food that is close to its natural state Organic food: Food grown without most synthetic chemicals Balanced diet: Eating a variety of foods in the right amounts Breakfast: The first meal of the day that gives energy to start Snack: A small amount of food eaten between meals Healthy snack: Fruit, vegetables, nuts or yogurt for example Allergy (food): The body's harmful reaction to a certain food Common food allergens: Milk, eggs, peanuts, tree nuts, fish, shellfish, wheat, soy, sesame Lactose intolerance: Trouble digesting the sugar in milk Gluten: A protein found in wheat, barley and rye Vegetarian: Someone who does not eat meat Vegan: Someone who eats no animal products at all Antioxidants: Substances in fruits and vegetables that protect cells Probiotics: Helpful living bacteria in foods like yogurt Calcium: A mineral for strong bones and teeth Iron: A mineral that helps blood carry oxygen Potassium: A mineral that helps muscles and nerves work; found in bananas Which nutrient is the body's main source of energy?: Carbohydrates Which nutrient builds muscle?: Protein How much of the body is water?: About 60 percent for adults Foods high in protein: Meat, fish, eggs, beans, nuts, tofu Foods high in fiber: Whole grains, beans, fruits and vegetables Foods high in calcium: Milk, cheese, yogurt, leafy greens Foods high in iron: Red meat, beans, spinach, fortified cereals Why drink water instead of soda?: Water has no added sugar and hydrates you Empty calories: Calories with few nutrients, like candy and soda Meal planning: Choosing healthy meals ahead of time Food label tip: Check serving size first, then calories and sugar Eating colorful fruits and vegetables: Gives a wide variety of vitamins and minerals Free flashcards from Peabody at peabody.kids/flashcards/health-nutrition-basics