NURS 2030: Nutrition
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1. Digestion: Breaking down food into nutrients absorbed for energy or eliminated as waste.
2. Peristalsis: Involuntary muscular contractions that move food through the digestive tract.
3. Esophagus: Tube connecting mouth to stomach; moves food by peristalsis.
4. Stomach: Stores food 2-8 hours; digests with acid and enzymes.
5. Liver: Filters toxins; produces bile for fat, protein, and carb digestion.
6. Gallbladder: Stores and releases bile into small intestine.
7. Pancreas: Produces insulin for sugar metabolism; secretes digestive enzymes.
8. Small intestine: Site of most nutrient absorption into bloodstream.
9. Large intestine: Absorbs water/electrolytes; forms feces; contains beneficial bacteria.
10. Rectum: Temporary storage of feces before elimination.
11. Anus: External opening for feces elimination.
12. Calories: Energy in food used for body functions (walking, breathing, etc.).
13. Balanced diet: Includes fruits, vegetables, whole grains, lean proteins, limited unhealthy fats.
14. MyPlate: USDA guide: 2 cups fruit, 2.5 cups vegetables, 6 oz grains, 5.5 oz protein, 3 cups dairy/day.
15. Weight loss goal: 1-2 pounds per week; 5-10% loss improves BP, glucose, cholesterol.
16. BMI formula: Weight (lb) ÷ height (in) ÷ height (in) × 703.
17. BMI ranges: <18.5 underweight; 18.5-24.9 normal; 25-29.9 overweight; e 30 obese.
18. Antioxidants: Plant-based foods that protect cells from free radicals (fruits, nuts, grains).
19. Macronutrients: Protein, carbohydrates, fat — needed in large amounts for energy and growth.
20. Micronutrients: Vitamins and minerals — needed in small amounts for health and prevention.
21. Protein: Body's building block; repairs, builds, maintains tissue. Sources: beans, nuts, meats, eggs, fish.
22. Carbohydrates: Main energy source; should be 45-65% of calories. Sources: fruits, veggies, grains, milk.
23. Simple carbs: Sugars (fructose, sucrose, lactose); quick energy, spike glucose.
24. Complex carbs: Starches and fiber; slower digestion, stable glucose.
25. Glycemic index: How fast food raises blood glucose. High = spike; low = stable energy.
26. Glycemic load: Accounts for GI and portion size; better indicator of glucose effect.
27. Fats: Aid vitamin absorption, provide energy. Healthy = unsaturated; unhealthy = trans, saturated.
28. Trans fats: Processed oils; raise LDL, lower HDL; increase heart disease risk.
29. Saturated fats: From dairy, cheese, butter, meats; raise cholesterol and heart disease risk.
30. Monounsaturated fats: Healthy fats from avocados, nuts, olives, olive oil.
31. Water-soluble vitamins: Not stored; need daily intake. Includes vitamin C, B-complex.
32. Fat-soluble vitamins: Stored in liver/fat; include vitamins A, D, E, K.
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Study online at https://quizlet.com/_i3no4z
1. Digestion: Breaking down food into nutrients absorbed for energy or eliminated as waste.
2. Peristalsis: Involuntary muscular contractions that move food through the digestive tract.
3. Esophagus: Tube connecting mouth to stomach; moves food by peristalsis.
4. Stomach: Stores food 2-8 hours; digests with acid and enzymes.
5. Liver: Filters toxins; produces bile for fat, protein, and carb digestion.
6. Gallbladder: Stores and releases bile into small intestine.
7. Pancreas: Produces insulin for sugar metabolism; secretes digestive enzymes.
8. Small intestine: Site of most nutrient absorption into bloodstream.
9. Large intestine: Absorbs water/electrolytes; forms feces; contains beneficial bacteria.
10. Rectum: Temporary storage of feces before elimination.
11. Anus: External opening for feces elimination.
12. Calories: Energy in food used for body functions (walking, breathing, etc.).
13. Balanced diet: Includes fruits, vegetables, whole grains, lean proteins, limited unhealthy fats.
14. MyPlate: USDA guide: 2 cups fruit, 2.5 cups vegetables, 6 oz grains, 5.5 oz protein, 3 cups dairy/day.
15. Weight loss goal: 1-2 pounds per week; 5-10% loss improves BP, glucose, cholesterol.
16. BMI formula: Weight (lb) ÷ height (in) ÷ height (in) × 703.
17. BMI ranges: <18.5 underweight; 18.5-24.9 normal; 25-29.9 overweight; e 30 obese.
18. Antioxidants: Plant-based foods that protect cells from free radicals (fruits, nuts, grains).
19. Macronutrients: Protein, carbohydrates, fat — needed in large amounts for energy and growth.
20. Micronutrients: Vitamins and minerals — needed in small amounts for health and prevention.
21. Protein: Body's building block; repairs, builds, maintains tissue. Sources: beans, nuts, meats, eggs, fish.
22. Carbohydrates: Main energy source; should be 45-65% of calories. Sources: fruits, veggies, grains, milk.
23. Simple carbs: Sugars (fructose, sucrose, lactose); quick energy, spike glucose.
24. Complex carbs: Starches and fiber; slower digestion, stable glucose.
25. Glycemic index: How fast food raises blood glucose. High = spike; low = stable energy.
26. Glycemic load: Accounts for GI and portion size; better indicator of glucose effect.
27. Fats: Aid vitamin absorption, provide energy. Healthy = unsaturated; unhealthy = trans, saturated.
28. Trans fats: Processed oils; raise LDL, lower HDL; increase heart disease risk.
29. Saturated fats: From dairy, cheese, butter, meats; raise cholesterol and heart disease risk.
30. Monounsaturated fats: Healthy fats from avocados, nuts, olives, olive oil.
31. Water-soluble vitamins: Not stored; need daily intake. Includes vitamin C, B-complex.
32. Fat-soluble vitamins: Stored in liver/fat; include vitamins A, D, E, K.
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