INDEX

1. Eating and nutrition 4. Diet

4.1. A balance diet
2. Nutrients • The food pyramid
2.1. Carbohydrates • The eatwell plate
2.2. Lipids
2.3. Proteins 5. Food related illnesses
2.4. Water
2.5. Mineral salts
2.6. Vitamins

3. Nutrititional needs
3.1. Nutritional needs
3.2. Types of food
 1. EATING AND NUTRITION

EATING It is a voluntary and conscious act of taking

food.
Food refers to substances or products
suitable for human consumption.

NUTRITION It is an involuntary and subconscious act

through which, once food is ingested, we
digest it to absorb the nutrients and
transform them through metabolic processes.
Nutrients are chemical compounds (proteins,
lipids, carbohydrates, vitamins and minerals)
contained in food that cells need to perform
their functions.
 2. NUTRIENTS

Food contains nutrients called proximate principles.

NUTRIENTS
• Made up of • Made up of
organic inorganic
biomolecules ORGANIC INORGANIC biomolecules
• Carbon is • Carbon is not
essential essential

CARBOHYDRATES
WATER
LIPIDS
MINERAL SALTS
PROTEINS

VITAMINS: They can be

lipids or proteins.
The three functions of nutrients are:

Energy  They provide energy for the  Carbohydrates and lipids

provision maintenance of vital functions.  Proteins

 They are part of the cellular  Proteins

Body structures, tissues, and  Lipids (e.g.: colesterol in
structure, organs. the cell membrane)
growth and  They are necessary for the  Mineral salts (e.g.: in
growth, construction, and bones)
repair repair of biological structures.

Regulation of  They regulate metabolic

 Vitamins
actions and maintain the
body  Mineral salts
balance and coordination of
processes the organism.
2.1. CARBOHYDRATES

Fruits, milk, bread, cereals, pulses, potatoes and pasta are rich in
carbohydrates. There are two types:

• Simple carbohydrates or • Complex carbohydrates

sugars ₋ Starch is the most
- Honey and fruits are rich important complex
in monosaccharides like carbohydrate in our diet,
glucose and fructose. and it is present in bread,
pasta and potatoes.
- Milk and sugar contain
disaccharides such as ₋ Cellulose cannot be
lactose y sucrose. digested by humans, but it
is important in the diet as
fibre.

Starch
FUNCTION OF CARBOHYDRATES
They have energetic function. They provide 3,75 kcal/g.
Carbohydrates
2.2. LIPIDS
Oil, butter and bacon are foods that are rich in lipids. There are two
types:

• Saturated fats • Unsaturated fats

They are mostly of animal They are mostly of
origin and can be also found plant origin and they
in processed food. are frequently liquid.

Tallow Butter

Oily fish

Processed food
BODY FAT DISTRIBUTION

Fat is stored in the body in different

compartments. The two main Visceral fat

compartments are subcutaneous

(under the skin) and visceral or Subcutaneous
fat
abdominal (around the internal
organs).

FUNCTIONS OF LIPIDS
• They have energetic function. They provide 9 kcal/g.
• Fat helps maintain body temperature by acting as an insulator.
• Fats protect vital organs.
• Some vitamins (A,D, E and K) need fats to be absorbed properly.
• They provide essential fatty acids that the body cannot produce
(Omega 3 and 6).
 ESSENTIAL FATTY ACIDS OMEGA 3
• Fatty fish (Salmon, Mackerel,
Sardines, Tuna, Trout, Herring)
• Shellfish (Oysters, Shrimp)
• Fish oil (Cod liver oil)Eggs
(Omega-3 enriched)
• Chia seeds
• Walnuts

OMEGA 6
• Vegetable oils (Soybean oil,
Corn oil, Sunflower oil)
• Nuts & Seeds (Walnuts,
Sunflower seeds, Pumpkin
seeds, Sesame seeds)
• Legumes (Soybeans, Peanuts,
Tofu)
• Eggs
• Poultry (Chicken, Turkey)

Fatty fish
LDL (Low Density Lipoproteins) and HDL (High Density Lipoproteins)
HDL cholesterol is the “good” cholesterol because a healthy level may
help protect against heart attack and stroke. HDL carries LDL (bad)
cholesterol away from the arteries and back to the liver, where the LDL
is broken down and passed from the body.

Levels of HDL

LDL and HDL cholesterol

2.3. PROTEINS

Foods that come from animals and pulses are sources of protein.

A protein is made of a long chain of small molecules called amino acids.

There are about 500 types of amino acids, only 20 form proteins.

There are 9 amino acids that cannot be synthesized by the body called
essential amino acids and must be obtained through diet.

Amino acids
TYPES OF PROTEINS

COMPLETE PROTEINS

They contain all nine essential

amino acids in consistent amounts.
They are found in meat, poultry,
fish, egg, quinoa…

INCOMPLETE PROTEINS

They do not contain all nine

essential amino acids. They are
found cereals, nuts, seeds…
FUNCTIONS OF PROTEINS

Structural support in cells and

major structures such as bones,
cartilage…

In metabolic processes (enzymes)

Inmune function

Energetic function
They provide 4 kcal/g
2.4. WATER

Water is the most abundant molecule found in living organism.

It is necessary to consume an average of 2.5 liters per day.

Percentage of water in our body

Dehydration affects your brain

FUNCTIONS OF WATER

Some of the function of water are:

 It is the substance where most metabolic

reactions take place.
 It allows the transport of substances.
 It protects body organs and tissues.
 It regulates body temperature (sweating
and respiration).
…
2.5. MINERAL SALTS

The minerals can be found at least in two ways with

different functions.

1. Precipitated mineral salts Mineral salts in

• They form part of several structures (bones and bones an teeth
Hydroxyapatite
teeth). (Ca (PO4)6(OH)2)

• They have a structural function.

2. Dissolved mineral salts dissociated into ions

• With a regulatory function such as in the muscle
contraction or in the transmission of the nerve
impulse.
Cations: Na+, K+, Ca2+ and Mg2+. Sinapsis
Anions: Cl-, SO42-, PO42-, HCO3-, CO32- and NO3-. Ca²⁺, Na⁺, K⁺, Mg²⁺ and
Cl⁻ are involved in the
synaptic transmission
2.6. VITAMINS

• They have many different chemical compositions.

• We need only small ammounts.
• There are 13 different kinds: B vitamins, C, A, D,…
• They have a regulatory function. They ensure that body works
properly.

Vitamins
 3. NUTRITIONAL NEEDS
3.1. NUTRITIONAL NEEDS

Nutritional needs refer to the essential nutrients obtained through diet

that the body requires to function properly, grow, and maintain health.
These needs vary based on age, condition, gender, activity level, and
overall health.

Structural needs: we need Provoding energy: we need Regulatory and structural

proteins to help us grow and carbohydrates and lipids needs: we need a range
to maintain our organism. (fats) in order to do sports or of minerals for our bodies
to move about. to function properly.
 NUTRITITIONAL NEEDS (Examples)

A pregnant woman Adolescent (ages10 – 19)

1. Extra calories from the 2nd trimester. 1. Increased caloric intake
2. Essential nutrients Adolescents need more energy due to rapid growth,
• Folic acid (type of vitamin B) hormonal changes, and increased activity levels.
• Iron – 27 mg/day • Boys (14 – 18): 2.200 – 3.200 kcal / day
• Calcium – 1,000 mg/day • Girls (14 – 18): 1.800 – 2.400 kcal /day
• Protein – 75-100 g/day 2. Essential nutrients
• Omega-3 Fatty Acids (DHA) – 200-300 mg/day • Protein (10-30% of daily intake)
• Vitamin D – 600 IU/day • Calcium (1,300 mg/day)
• Iodine – 220 mcg/day • Iron
3. Hydration (2,5 – 3 l of water/day) • Zinc (11 mg for boys, 9 mg for girls)
4. Food to avoid or limit • Vitamin D (600 IU/day)
• Raw or undercooked meats & seafood • Healthy Fats (20-35% of daily intake)
• High-mercury fish • Fiber (25-30 g/day)
• Excess caffeine 4. Hydration (2 – 3 l of water/day)
• Alcohol, tobacco and other drugs. 5. Food to avoid or limit
• Processed & fast food
• Excess caffeine & energy drinks
Chemical reactions in cells release the food energy.
This is measured in kilocalories or kilojoules.
1 kcal = 1000 cal = 4,18 kJ.

• A gram of fat provides 9 kcal/g.

• A gram of carbohydrates provides 3,75 kcal/g.
• A gram of proteins provides 4 kcal/g.

Orange Carrot Beef Potato

40 cal/100g 34 cal/100g 172 cal/100g 75 kcal/100g
3.2. TYPES OF FOOD

Depending on the types of nutrients, foods are classified into:

• Energy - producing food
• Body building food
• Body – regulating food

Energy producing food Body building food Body regulating food

Rich in carbohydrates and lipids. Rich in proteins. Mainly with minerals, vitamins and
fibre.

• Potatoes • Bananas • Eggs • Milk • Watermelon • Peppers

• Bread • Rice • Meat • Peanuts • Apple • Carrots
• Pasta • Chicken breast • Spinach
• Cereals • Dairy products • Strawberries
• Broccoli
 4. DIET
4.1. A BALANCED DIET

• Diet is the combination of food and water a person consumes each

day. Diets can be healthy or unhealthy (they can cause illnesses).

• A balanced diet or healthy diet provides the body with the energy
and nutrients it needs. The main recommendations are:

– Provide the body with exactly the energy it needs.

– Consume fats from plant sources (the best is the olive oil) and oily fish.
– Have several meals each day, it allows the body to assimilate nutrients
easily.
– Eat dietary fibre, it improves movement in the large intestine.
– Drink between 1,5 – 3 l of water, to recover the lost of liquids.
– Daily exercise is compulsory!
• The food pyramid

The food pyramid brings together recommendations about the

consumption of different types of food.

Sweets

Occasionally
Meat Healthy
Eggs Sustainable
Milk and dairy products
Seafood Weekly
Fruits and vegetables

Bread
Cereals
Daily
Water
Do exercise Daily
Sleep well
• The eatwell plate
The eatwell plate shows the proportions we should eat them to have a
well balanced and healthy diet.

Harvard Plate
• Fruits and vegetables (50%)
• Carbohydrates (25%)
• Proteins (25%)
 5. FOOD RELATED ILLNESSES
An inadequate diet can cause changes in our health and illnesses that, in
some cases, can even be life-threatening.

Malnutrition in developing countries

- Low calorie content.

- Small variety. Kwashiorkor: Considerable lack Marasmus: Complete
- Low protein intake. of proteins. lack of food
- Deficient sanitary
conditions.
 Inadequate nutrition

Scurvy: Lack of vitamin C. Early Rickets: Extreme lack of

symptoms include weakness, calcium and phosphorous, it
feeling tired and sore arms and causes bone deformation and
legs retarded growth.
 Inadequate nutrition

Nutritional problems in developed countries

- A high calorie content.
- The abundance of foods rich in cholesterol and
saturated fats.
- The abuse of refined foods and with little residues.
- The predominance of protein-based food.
- The consumption of ready meals that overburden the
diet with aditives.
Obesity is the excess body fat
associated with consuming too
much food. Obese people run a
higher risk of heart disease,
diabetes, and high blood
pressure.

Diabetes is the inability to control the body’s blood

sugar levels. Over time, an excessive consumption
of sugar makes cells immune to insulin. As a result,
hyperglycaemia occurs: high level of sugar in the
blood, leading to severe disorders.
 Eating disorders

Anorexia nervosa: It is a Bulimia: It is a psychological

psychological disorder that disorder that causes people to
causes people to have a have a distorted body image.
distorted body image. They People consume a large amount
practice a lot of exercise and of food in a short period of time.
eat very little. Then, they make themselves
vomit to avoid gaining weight.
 Allergies and intolerances

Gluten intolerance (celiac Food allergies: They provoke an

disease): If they eat gluten, that allergic reaction that can cause an
is a protein found in cereal anaphylatic shock. Common
grains, they have intestinal allergies are to eggs, nuts or
disorders. certain fruits.
Lactose-intolerance: not able of
digesting milk.
 Food poisoning

Salmonellosis: It is associated Botulism: It is associated with a

with the consumption of foods toxin excreted by a bacteria. It is
containing raw eggs, such as found in foods in a bad state of
mayonnaise. conservation. Visual signs in cans
are deformations.
Extra information
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Arginine is sometimes considered essential due to its low synthesis rate.
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