Glossary of Nutritional Terms

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A B C D E F G H I J K L M N O P Q R S T U V W X Y Z

Alpha Linoleic Acid: See Omega-3 Fatty Acid

Amino Acid: A building block of protein. The genetic code in DNA determines the function of protein and the sequence of amino acids in that protein. Amino acids are molecules that contain an amino (NH2) group, an acidic carboxyl (COOH) group, and a side chain attached to an alpha carbon atom. They help build cells, repair tissue, and form antibodies to fight bacteria and viruses.

Antioxidant: A compound that blocks the action of activated oxygen molecules, or free radicals, that can damage cells.

Ascorbic Acid: See Vitamin C.

BHT: See Butylated hydroxytoluene.

BVO: See Brominated Vegetable Oil.

Beta-Carotene: A plant pigment that is converted to Vitamin A in the body. It is one of the more powerful antioxidant nutrients. Dark green and orange-yellow vegetables are a prime source of this carotenoid.

Biotin: A member of the B-complex vitamin group. Also known as Vitamin H, Biotin acts as a coenzyme to assist in metabolizing protein, fat, and carbohydrates. Biotin is water-soluble and excess amounts in your system are excreted through urine.

Brominated Vegetable Oil: Also known as BVO. Found in many citric-based drinks. The function of BVO is to make the flavoring oils the same density as water to keep the oils from separating in the drink.

Butylated hydroxytoluene: Also known as BHT. A common FDA-approved preservative for food, oils, and fat. BHT is a powerful antioxidant, it is also prescribed as a stand-alone drug to help fight herpes outbreaks.

CLA: See Conjugated Linoleic Acid.

Caffeine: Also known as trimethylxanthine. It is an addictive stimulant that effects the central nervous system. It is found naturally in many plants such as coffee beans, tea leaves, kola nuts, and cocoa beans. Though it is more mild, it operates using the same mechanisms that amphetamine, cocaine, and heroin use to stimulate the brain. A typical drip-brewed, 8-ounce, cup of coffee contains 80 to 120 mg of caffeine. Most 12-ounce cans of cola contain 30 to 50 mg of caffeine. It is widely recommended that adults consume less than 300 mg of caffeine per day.

Calcium: The most common mineral in the human body. Calcium is primarily found in bones and teeth. A small, but vitally important, percentage is maintained in blood and soft tissue to perform physiological functions. Helps muscles to contract and nerves to operate normally.

Calcium Stearate: Commonly used as an anti-caking agent, binder, and emulsifier. It is typically used in vanilla and powders, salad dressing mixes, molasses, and garlic salt.

Calorie: A unit of energy physically defined as the amount of heat required to raise the temperature of one gram of water one degree Celsius at a pressure of one atmosphere. Approximately equal to about 4.184 joules. Food calories are actually kilocalories. (1 food calorie = 1 kilocalorie = 1000 calories = 4184 joules) Food calories reflect the amount of potential energy a particular product contains. Our bodies need energy to perform. We “burn” calories through the metabolic process. One gram of protein contains 4 food calories, a gram of carbohydrates contains 4 food calories, and a gram of fat contains 9 food calories. Energy from each of these nutritional components are released in the metabolic process. As a side note, when you consume more calories than you burn, the extra calories are stored as fat in your body. For approximately every 3500 unburned food calories, your body will create 1 pound of fat. Likewise, if you burned 3500 more food calories than you consume, your body will burn off 1 pound of fat. All other uses on this web site of the word “calorie” will be referencing a food calorie.

Calories From Fat: A required line item on the nutrition facts label. This value basically helps consumers with the math of breaking down the total product calories into their respective sources. One gram of protein contains 4 calories, one gram of carbohydrates contains 4 calories, one gram of fat contains 9 calories, and one gram of alcohol contains 7 calories.

Carbohydrates: The body's primary source of fuel along with fat. In your body, carbohydrates are converted to glucose and other sugars to be used as fuel for your cells. Glucose enters the bloodstream from your digestive system. This triggers the pancreas to produce insulin. Insulin is a hormone that activates cells to absorb glucose. Glucose is then used as a source of energy by muscle, fat, and other cells.

Carbohydrates (Complex vs. Simple): Complex carbohydrates are found in staple grains such as wheat, rice, corn, and beans. Complex carbohydrates are abundant in nutrients and fiber in addition to providing energy to the body. Simple carbohydrates come from fruits and vegetables. These are sugars such as glucose, fructose, sucrose, maltose, and lactose. Simple carbohydrates are quick energy sources and generally have little to no nutrients or fiber.


Carotenoid: A group of pigments found naturally in fruits and vegetables. They are usually red, orange, or yellow in color. This group includes, among others, alpha-carotene, beta-carotein, lycopene, and lutein.

Carrageenan: A commonly used food thickener or stabilizer derived from red seaweed. It is a water-soluble polymer that can form a variety of gels. It is also used in toothpaste, air fresheners, cosmetics, personal lubricants, and some industrial applications.

Cholesterol: A waxy, fat-like compound that helps build cell membranes, create digestive bile in the gall bladder, and is a building block of sex hormones such as progesterone, estrogen, and testosterone. Your body produces all the cholesterol you need. The cholesterol produced by the liver is measured as blood cholesterol. Cholesterol ingested from foods is called dietary cholesterol. Excess amounts of “bad” cholesterol in the body get deposited in arteries thus restricting blood flow. “Bad” cholesterol is typically carried through the body on low-density lipoprotein (LDL) molecules. “Good” cholesterol is typically carried through the body on high-density lipoprotein (HDL) molecules. HDL is credited for transporting cholesterol from tissues back to the liver.

Chromium: An essential nutrient that helps the body use sugar, protein, and fat. Dietary chromium occurs naturally in the environment and helps the body maintain normal blood-sugar levels. Other compounds of chromium are used for industrial applications. Chromium works with insulin in assisting cells to take in glucose and release energy. When Chromium is lacking, the effectiveness of insulin is lessened and impaired tolerance to glucose.

Citric Acid: A naturally occurring organic acid responsible for the tart taste of fruits in which it occurs (lemons, oranges, limes, pineapple) and in food products in which it is an ingredient. Citric acid is essential to the citric acid cycle, or the Kreb’s Cycle. This process is one of three stages of cellular respiration. The cycle takes place in the mitochondria, or “power plant,” of an animal cell. The purpose of the cycle is to oxidize carbohydrates to produce cellular energy.

Cochineal: Also known as carmine, this red food colorant is derived from the cochineal beetle that inhabits a succulent called opuntia (or prickly pear or chollas). The bugs are gathered, sanitized, dried, and then crushed to form the crimson dye. Cochineal is considered a safe food colorant as red aniline dyes 2 and 40 are believed to be carcinogenic.

Conjugated Linoleic Acid: Also known as CLA. A fatty acid derived from safflower oil. Conjugated Linoleic Acid, or CLA, is related to the omega-6 fatty acids - one of the two types of essential fatty acids. Occurs naturally in fat of meat and dairy products. Some studies have shown that CLA reduced body fat while maintaining muscle tissue by improving the body's usage of nutrients. (Journal of Nutrition, Dec. 2000)

Copper: A trace element found in the body that is essential to the absorption, storage, and metabolism of iron. It is also a necessary component of enzymes associated with protecting the body from free radicals and strengthening of connective tissues in collagen synthesis.

Cyanocobalamin: See Vitamin B12

Dextrose: Glucose sugar refined from corn starch. It is a high glycemic-index natural sugar useful as a rapdi source of energy. It is commonly used as a sweetener and is noted as being anywhere from 50% to 80% as sweet as cane sugar.

Dietary Fiber: See Fiber

EDTA: See Ethylenediamine Tetra-Acetic Acid.

EFA: See Essential Fatty Acid.

Electrolytes: Sodium, Potassium, and Chloride and major electrolytes or salts. They are single, electrically charged particles that are dissolved in blood and body fluids. They help prevent collapsing or swelling of cells in your body by regulating the amount of water inside and outside the cells. Poor electrolyte intake, especially during athletic endurance races, can lead to muscle cramping, fatigue, nausea, and disorientation. Sodium is a positively charged ion functioning outside the cell, Potassium is a positively charged ion inside the cell, and Chloride is a negatively charged ion that operates outside the cell. Other electrolytes in your body include calcium, magnesium, bicarbonate, phosphate, and sulfate. See also Salt and Sodium.

Essential Fatty Acid: Fatty acids that belong to a "good" group of fat known as polyunsaturated fatty acids. It is not produced in our bodies and are therefore acquired from our diets. EFA's are involved in the oxidation process where energy is created from the food that we eat. EFA's help regulate blood pressure and clotting, and maintain healthy cell membranes and organ function. Omega-3 and Omega-6 are two types of Essential Fatty Acids.

Ester Gum

Ethylenediamine Tetra-Acetic Acid: Also known as EDTA. A synthetic amino acid, it is commonly used as a chelating agent. A chelating agent enters the bloodstream and chemically bonds with undesirables in the body such metals, mineral deposits, fatty plaques, and chemical toxins. A Chelating agent typically encircles the metal or mineral compound and passes it out of the body via urine or feces.

Fat: Along with carbohydrates and protein, fat is a one of three macronutrients. It is a major source of energy for the body. Fats that we consume in our diets are either saturated (animal origin) or unsaturated (vegetable origin). Fat contain 9 calories per gram. It is converted to glycerol and fatty acids by enzymes in the metabolic process. Fat improve the taste, and flavor of food and gives the feeling of fullness. The American Heart Association and the Surgeon General's Office recommend that fat consumption be limited to 30% or less of the total caloric intake. Excess consumption of fat can lead to heart disease, obesity, and tends to increase the levels of cholesterol in the bloodstream.

Fiber: Fiber, or dietary fiber, is a non-digestible complex carbohydrate with no calories. It takes up space in the stomach and makes us feel full. Helps bulk up waste to move it through the colon more rapidly. Research suggests that fiber may prevent cancer, diabetes, heart disease and obesity. It helps regulate blood sugar levels by coat the stomach lining and slow the absorption of sugar.

Folate: A water soluble B-Complex vitamin (Vitamin B-9). Folate helps the body create red blood cells and break down proteins. It also plays an important role in cell growth and division. The body absorbs only about 50% of folate versus nearly 100% of the synthetic counterpart, folic acid. Beans, leafy green vegetables, whole grains, and citrus fruit or juices are good sources of folate.

Folic Acid: The synthetic form of folate. Folic Acid is most commonly recognized as helping reduce Neural Tube Defects (NTD) in pregnant women. It is recommended over folate because the body can absorb nearly 100% of folic acid versus only about 50% of folate. Supplements and fortified breads or cereals are good sources of folic acid.

Free Radical: An unstable molecule that can destroy and injure tissue and cells.

Fructooligosaccharide Also known as FOS or neosugar. A non-digestible carbohydrate that assists in the growth of beneficial bacteria in the colon. Fructooligosaccharide translates to mean several fructose (fruit sugar) molecules linked together as short chains. It is a major component of a sweetener called Stevia.

Fructose Also known as levulose and fruit sugar. A simple sugar (monosaccharide) found in honey, almost all fruits, and many vegetables. Fructose is metabolized in the body more slowly than glucose and thus has a smaller effect on blood-sugar levels. It does not need insulin for its transport into cells and is preferentially extracted from the blood stream by the liver (not the muscle cell). Large amounts of fructose will put stress upon the liver. Fructose and glucose each form half of the table sugar molecule, sucrose.

Gamma-Linoleic Acid: See Omega-6 Fatty Acid.

Genetically Modified Organism (GMO): In reference to crops, a GMO is any genetic plant type that has had a gene or genes from a different species transferred into its genetic material. In a sense, this is the high speed version of breeding crops to be more resistant to pests or disease or to produce a higher yield than previous cultivars

Glycemic Index: Measures how quickly a food is likely to raise blood sugar levels. Glycemic index (GI) ranks foods based on how fast they raise blood sugar levels over a 2-hour period. It relates how quickly a food is digested, absorbed and converted into blood sugar. The quicker the carbohydrates are broken down by the digestive system, the higher the GI value and the greater the food's effect on blood sugar.

Guarana: Also known as Paullinia Cupana. It is a dried paste made primarily from the crushed seed of a climbing shrub native to Brazil. Guaraná has a relatively high caffeine content, ranging from 2.5 to 5% and averaging about 3.5%

HRM: Heart Rate Monitor. A device worn while training or exercising to count and display a user's heart rate typically in beats per minute. The device is most commonly available as a belt worn around the chest and a wrist watch to display the data.

Heart Zones ®: In the context of this web site, Heart Zones is the name given to an equation used to calculate a maximum heart rate. The Heart Zones equation takes into account an individual’s body weight and gender. The equation factors in a slight decrease in heart rate for every unit increase in body weight. In addition, a slight adjustment is made to account for the differences between male and female body composition. The equations are: Max Heart Rate (Male) = (210 - (0.5 * Age) - (0.1 * Body Weight)) + 4, Max Heart Rate (Female) = (210 - (0.5 * Age) - (0.1 * Body Weight)) The Heart Zone method was developed by Sally Edwards, exercise physiologist and founder of Heart Zones Training System. Sally Edwards is also a professional athlete and former Master's World Record holder in the Ironman Triathlon.

Inbar: In the context of this web site, Inbar is the name given to an equation used to calculate a maximum heart rate. Based on the results of study by Robergs, the general equation for maximum heart rate proposed by Inbar is the most accurate. Or, as Robergs says, the least inaccurate. Through extensive research into the details of 43 different maximum heart rate equations, Robergs concludes that all methods, including Age Adjusted and Karvonen, have error margins that are unacceptably large. However, he points out that the margin or error using the Inbar equation is the lowest at +-6.4bpm. The Inbar equation is: Max Heart Rate = 205.8 - (0.685 * Age)
Inbar, O. Oten, A., Scheinowitz, M., Rotstein, A., Dlin, R. and Casaburi, R. Normal cardiopulmonary responses during incremental exercise in 20-70-yr-old men. Med Sci Sport Exerc 1994;26(5):538-546.
Robergs, Robert A., and Landwehr, R. The Surprising History of the “HRmax=220-age” Equation. Journal of Exercise Physiology 2002:Vol 5, Number 2.

Insulin: A hormone that activates cells to absorb glucose. Glucose, broken down from carbohydrates is the body's primary source of energy.

Iodine: An essential nutrient that is necessary for growth, development, and normal metabolism of cells. It is also vital in producing thyroid hormones and normal thyroid function. Iodized salt is a primary source of Iodine. Other sources include plant and animal sea life, dairy products, and plants grown in an Iodine rich soil.

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Karvonen: Karvonen is the name given to an equation used to calculate target heart rates. The equation is: Target Heart Rate = ((220 - Age - Avg. Morning Resting Heart Rate) * % of Max) + Avg. Morning Resting Heart Rate The heart rate calculated in the Karvonen method is a more personalized figure than other methods and is closely tied to your fitness level. It follows that your resting heart rate is unique to your body and essential to determining your maximum heart rate. Find your average morning resting heart rate by measuring your pulse in the morning before you get out of bed. Do this for several mornings in a row and determine your average. Every few weeks or so, reacquire your average resting heart rate as it will change with your training efforts. The Karvonen method is named after Dr. M. J. Karvonen who did research in the concept of heart rate reserve and published the results in 1957.
Karvonen, M.J., Kentala, E. and Mustala, O. The effects of training on heart rate: a longitudinal study. Ann Med Exper Fenn 1957;35(3):307-315.

Linoleic Acid: : See Omega-6 Fatty Acid..

Magnesium: Is a mineral that is found naturally in foods such as wheat bran, wheat germ, nuts, molasses, and whole grains. Magnesium is the fourth most abundant mineral in the body, with 60% in the bones and 40% distributed equally between muscle and non-muscular soft tissue.

Maltitol: A sugar substitute having 2.1 calories per gram, or nearly 50% less than other carbohydrates. This sugar alcohol is not digested by oral bacteria which is good news for the teeth. However, due to it's slow absorption into the body, it is bad news for your intestinal tract. Excessive consumption can cause gas, bloating, and a laxative effect.

Niacin: Vitamin B3. An essential water-soluble vitamin, niacin is important to energy metabolism. This B-Complex vitamin also serves to improve circulation, reduce elevated cholesterol levels in the blood, and maintain healthy skin. The best sources of niacin, are liver and other organ meats, eggs, fish, legumes, avocados, and peanuts. Other commonly used names include Niacinamide and Nicotinic Acid (which is not related to tobacco’s nicotine).

Niacinamide: See Niacin.

Nicotinic Acid: See Niacin.

Omega-3 Fatty Acid: : One of two types of Essential Fatty Acids. The other is Omega-6. Omega-3 is a polyunsaturated fat found in such foods as cold water fish, green leafy plants, and flaxseed oil. Alpha-linolenic acid (ALA), an isomer of linolenic acid, is a major Omega-3. Omega-3, when balanced with Omega-6, is important for healing, regulating blood pressure and clotting, inflammation control, and healthy organ function. See also Essential Fatty Acid.

Omega-6 Fatty Acid: One of two types of Essential Fatty Acids. The other is Omega-3. Omega-6 is a polyunsaturated fat found in such foods as poultry, eggs, dairy products, nuts, seeds, and legumes. The most healthful of the Omega-6s are those that contain Linoleic Acid. The body converts Linoleic Acid to Gamma-Linoleic Acid (GLA). GLA is the converted to hormone-like molecules that help maintain healthy cell membranes, regulate blood pressure and clotting, as well as organ function.

Other Carbohydrates [See: Carbohydrates(Other)]

Pantothenic Acid: Also known as Vitamin B5. It is a yellow viscous oil typically found as a calcium or sodium salt—that is, calcium pantothenate. It is present in all living cells and is very important to metabolism where it functions as part of the molecule called coenzyme A or CoA. Pantothenic acid is found in yeasts, molds, bacteria, and plant and animal cells, as well as in human blood plasma and lymph fluid.

Phenylalanine: An essential amino acid found in nearly all foods which contain protein: meat (of all kinds), dairy products, nuts, beans, etc. It is also a key component of artificial sweetener, Aspartame. For most of the world’s population this amino acid is of trivial concern. However, for people with the metabolic disorder known as Phenylketonuria or PKU, it is very important to avoid phenylalanine. Phenylalanine can cause brain cell damage, among other side effects, in people with PKU.

Phenylketonurics: Describes people that have a metabolic disorder called Phenylketonuria or PKU. Warnings that appear on some products state Phenylketonurics: Contains Phenylalanine. This warning is intended to notify people with PKU that the product contains Aspartame. Aspartame contains an essential amino acid, phenylalanine, which people with PKU cannot properly digest. Approximately 1 in 15,000 people in the United States have PKU. Babies born in the United States are tested for PKU.

Phosphorus: Makes up 0.8% to 1.1% of total body weight. It is primarily found in the skeleton and teeth in the compound Calcium Phosphate. Calcium Phosphate gives soft organic portions of bone and teeth structural rigidity. Phosphorus is also an active acid buffer in the body. Sources rich in Phosphorus include dairy, meat, and fish products..

Polypeptide: A protein or part of a protein made of a chain of amino acids joined by a peptide bond. A peptide bond is a condensation reaction where two amino acids are joined by the removal of a molecule of water.

Potassium: A key electrolyte that assists muscle and cardiovascular functions and helps prevent muscle cramping. Potassium is a positively charged ion that also helps maintain the balance of water inside cells in your body.

Potassium Benzoate: A freshness preservative. It is a low-sodium alternative to sodium benzoate.

Probiotics: Beneficial bacteria the body needs for nutrient assimilation, digestion, maintaining alkalinity and other health processes. Probiotics maintain a healthy intestinal lining that in-turn help ward off unwelcome microorganisms.

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Riboflavin: Vitamin B2. An essential water-soluble vitamin, riboflavin is important to energy metabolism. It promotes good vision, healthy skin, and red blood cell production. Foods rich in riboflavin include dairy products, eggs, meat, leafy green vegetables, and whole grains. Riboflavin is destroyed by light, so it is important to store such foods in dark or opaque containers. Alcohol impairs the ability of the body to process this B-Complex vitamin.

Salt: Common salt is sodium chloride (NaCl). It occurs naturally in many parts of the world as a mineral known as halite. It is essential to life and good health. It helps maintain the balance of water both inside and outside of cells. Salt is also a common food preservative and can be found in ingredient lists as monosodium glutamate, disodium phosphate, sodium alginate, sodium benzoate, sodium hydroxide, and sodium propionate. Because of the various molecules grouped with sodium to form salt, only sodium content is required by the FDA to appear on nutrition labels. See also Sodium and Electrolytes.

Saturated Fat: See Fat (Saturated).

Selenium: An essential trace mineral, it is a component of antioxidant enzymes that protect cells in your body against free radicals. Selenium is also critical to the normal functioning of the immune system and thyroid gland. Foods rich in selenium include canned tuna, beef or calf liver, cod, and enriched pasta.

Sodium: A component in common salt, Sodium Chloride (NaCl). It comprises 40% of the halite molecule, while chloride makes up the remaining 60%. It functions to maintain a healthy balance of water outside of cells in your body. Sodium in your body is lost via sweat and urine, and is replaced in the diet. Low sodium concentrations in the blood cause a condition called hyponatremia. Hyponatremia is a disruption of the balance of water inside your body. Excess sodium intake has been linked to high blood pressure and tends to aggravate other diseases. Sodium content, measured in milligrams, is required on all food products packaged for retail sale. The following labels are also acceptable descriptions of sodium content in foods: Sodium Free: Contains less than 5 mg sodium per serving. Very Low Sodium: 35 mg sodium or less per serving. Low Sodium: 140 mg or less per serving. Reduced Sodium: usual sodium level was reduced by 25% or more. Unsalted or no salt added: Indicates no salt added during processing, however, the product may still contain sodium. See also Salt and Electrolytes.

Sorbitol: A bulk sweetener added to food to reduce overall calories. It is about 60% as sweet and has approximately 2/3 the calories of sucrose. Sorbitol is the alcohol form of sucrose. It occurs naturally in some fruits, berries, and seaweed, but is most commonly manufactured from corn syrup. It is non-carcinogenic and is generally recognized as safe by the US Food and Drug Administration. Excess consumption of sorbitol may have a laxative effect. Being a humectant, sorbitol stabilizes and helps prevent moisture loss. This effect can draw water into the digestive tract and cause loose stool.

Taurine: One of the most abundant amino acids in the body. It is found in meat and animal products, but not in plants. Taurine functions in electrically active tissues such as the heart and brain to help stabilize cell membranes.

Thiamin: Vitamin B1. An essential water-soluble B-Complex vitamin, thiamin is important to energy metabolism. It plays a key role in body growth, muscle and heart functions, and maintaining a healthy nervous system. Good sources of thiamin include whole grain cereals, rye and whole wheat flour, wheat germ, nuts, beans, meat, pork, and salmon. Alcohol impairs the ability for the body to process thiamin.

Trimethylxanthine: See Caffeine.

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VO2 Max: VO2 Max or Maximal Oxygen Consumption is the total capacity to consume oxygen at the cellular level. It represents the total maximum aerobic capacity of muscle cells.

Vitamin B1: See Thiamin.

Vitamin B2: See Riboflavin.

Vitamin B3: See Niacin.

Vitamin B5: See Pantothenic Acid.

Vitamin B6: See Pyridoxine Hydrochloride.

Vitamin B12: Also known as cyanocobalamin or cobalamin. Commonly found in meat, eggs, and dairy products. The primary function of this B-complex vitamin is the formation of red blood cells and the maintenance of a healthy nervous system. It is essential to the rapid synthesis of DNA during cell division. A deficiency in this vitamin can lead to anemia.

Vitamin H: See Biotin.

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Xantham Gum:A versatile polysaccharide that is used in a broad range of food, pharmaceutical and industrial applications. Primarily used as an emulsifier, suspension agent, or thickener in foods. Its name comes from the bacteria xanthomonas campestris which is used in the fermentation process through which it is created.

Xylitol: A sugar substitute having 2.4 calories per gram, or 40% less than other carbohydrates. It is a naturally occurring white crystalline substance. It is found in many fruits and vegetables and can be commercially extracted from birch trees, raspberries, plums, and corn.

Yerba Maté: Pronounced, YAIR-ba mah-TAY. Yerba is a caffeinated, South American tea leaf said to contain energizing vitamins and minerals. Maté is a gourd in which the tea drink is typically served.

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