Healthy fo

od: I

am what I eat

NUTRITION: is the incorporation of food ,relative to body´s dietary needs. We consider a good nutrition if it is a sufficient and balanced diet combined with regular exercise

NUTRIENTS: important chemical substances contained in foods that carry out several vital functions : carbohydrates, lipids, water, proteins, mineral salts and vitamins.

FOOD: substances which we ingest: bread, vegetables, meat, fish, fruit,…

NUTRITION

NUTRITION

FEEDING METABOLISM EXCRETION

Nutrition can be divided into three stages

The objective of feeding is to obtain inmediate principles from food

The metabolism is the process which makes possible that nutrients provide the necessary energy to our organism.

By means of excretion the organism eliminates waste substances to maintain the composition of the blood.

IMMEDIATE PRINCIPLES

NUTRIENTS

ORGANICFormed by carbon chains

INORGANICDo not contain carbon

chains

ORGANIC * Carbohydrates * Lipids * Proteins * Vitamins

INORGANIC

* Mineral salts

* Water

CARBOHYDRATESChemical composition C, H and O. Present in pasta, sugar, rice, bread,

potato……… They are the suppliers of choice to be

used as fuel, during and after heavy exercise.

The energy which 1g provides = 4 kcal

CARBOHYDRATES TWO GROUPS

1) Quick sugars: non suitable for diabetics. Energetic function mainly: honey, sugar, fruit juice,…Monosacharides : glucoseDisacharides : lactose and maltose

2) Slow sugars : May be consumed by diabetics. Cereals, vegetables, legume,…Polysaccarides

Energetic reserve *Starch (in vegetal food) *Glycogen (animal food)

Polysaccharides Two functions

Structural *Cellulose (dietetic fibre ) in vegetal food *Chitin (in animals)

LIPIDSC,H,O,P,S….. in their chemical composition

Foods rich in lipids are : oil,butter,fat and marbling.Group of very varied substances, insoluble in water.

1g = 9 Kcal

.

GROUP OF LIPIDS

Fats Very energetic

molecules. (Functions :protective ,

heat isulation and long-term

energetic reservoir)

Saturated Unsaturated animal origin vegetal origin and frequently liquid

Waxes Waterproof

and protective function

(ear)

Steroids Cholesterol,hormones

(testosterone)vitamin D

Phospholipids Structural

function in cellular

membranes

Terpenes Vitamin A

PROTEINS

Chemical

composition : C,H,O, and N

are essent

ial.

The most important structural molecules

1g = 4 Kcal

Formed by the

binding of other

more simple

molecules, called

aminoacids (of

which exist 20

different ones.

Obtained from

protein food

12 in the 20 existing

aminoacids, can be produced out

of other aminoacids

The other 8 remaining

aminoacids , essential

aminoacids, must be

incorporated through food in

a sufficient amount

FUNCTIONS

Hormonal

( insulin)

Contractile

( actin

and myosin)

Structural

(collagen and

elastin)

Transport

(hemoglobin)

• Substances of very varied chemical composition ,essential for the correct body functioning, of which very small quantities are needed.

• Human organism can't manufacture them and he must use outside sources

• Without them our body could not perform metabolic functions

Vitamins

• Their absence cause diverse disorders and illnesses.

• Vitamins are easily destroyed by heat. Therefore, they are only found in little or undercooked food.

• Light, and even the oxygen of air, can destroy them. ( Important to consume fresh food , not stored for a long time).

• From exogenous origin (except for vitamin K)

ClassesClass

es

Classes

Classes

Classes

Classes

Water solubleThey are dissolved in water (An excess is

eliminated through the urine or faeces, such

as vitamin C and complex B.

Liposolubles Insoluble in water (accumulated in animals)

NUTRITION AND EXERCISE:

Feeding we must take to any physical exercise:

*A diet with a Kcal consume under 1200 is considered dangerous because of an important deficiency of nutrients.

*The diets of adult humans contain between 1000 and 5000 kilocalories per day.

After an intense physical exercise we should have about 50 to 100 grams of Carbohydrates

(pasta, rice, bread, potatoes,...) . So that we will get 200 - 400 Kcal.

-Children between: 1.200 and 2.000 kcal a day. - Adolescents between: 2.000 and 3.000 kcal a day. - Adult women between: 1.800 and 2.200 kcal a day. - Adult men between: 2.200 and 2.700 kcal each day.