food and nutrition
2. NUTRTIONAL NEEDS
We need food to obtain nutrients and to satisfy a rage of needs.
-Structural: we need proteins to help us grow and to maintain our bodies.
-Providing energy: we need carbohydrates and lipids in order to do sports or to move about.
-Regulatory: we need a range of minerals for our bodiesto function properly.
2.1. STRUCTURAL NEEDS
The most important structural nutrients are proteins, although certain lipids are also important, such as the ones that form cell membranes, as are certain salts, such as the ones that form our skeleton.
2.2. ENERGY NEEDS
We get energy form energy nutrients (carbohydrates and fats) when there is a lack of energy nutrients, we can obtain energy from proteins, due to cell respiration, that take place in cells.
Calorific values:
One gram of fat provides 9 kcal.
One gram of carbohydrates provides 3.75 kcal.
One gram of protein provides 4 kcal.
2.2.1. BASAL METABOLIC RATE AND ENERGY USE
Basal metabolic rate is the quality of minimun energy our body needs when we were resting and completely stil.
-Men: 66.5+[13.7 x mass (kg)]+[5 x height (cm)]-[6.7 x age (years)].
-Women: 55+[9.5 x mass (kg)]+[4.8 x height (cm)]-[4.7 x age (years)].
2.3. FUNCTIONAL AND REGULATORY NEEDS
Our body needs vitamins and minerals, that all the vital processes take place properly. Although our body needs smaller amounts of these nutrients, they are still essential fot it to function.
3. DIETS
The quality of food that someone consumes daily is called diet.
3.1. BALANCED DIET
For a diet to be healty, needs to be balanced. This means that it should provide the necessary energy-providing and structural nutrients, and also in the right proportions.
The guidelines for a balanced diet are:
-Eat a variety of different foods.
-Have sevral meals each day.
-Eat fresh vegetables.
-Avoid convenience foods.
-Include unsaturated fats.
-Eat fibre-rich foods daily.
3.1.2. THE FOOD WHEEL
-Milk and milk products, meat, fish and eggs are rich in protein and their function is mainly structural.
-Pulses, potatoes and nuts have all nutrients, structural, regulatory and energy needs.
-Vegetables and fruits are rich in vitamins and minerals, they meet regulatory needs.
-Cereals, bread, pasata… are rich in carbohydrates.
-Bacon, butter and oil are rich in fats, meeet energy needs.
3.2. MEDITERRANEAN DIET
Incorporates the traditional healty eating habits found in Southern Europe.
-Olive oil.
-Cereals.
-Pulses.
-Fish.
-Vegetables.
-Fruits.
4. FOODM CONSUMPTION
It is essential that we understand how the food we eat is acquired and what types of nutrients are present in our diets.
4.1. CONSUMPTION HABITS
Nutritional imbalances and illnesseslinked to poor diets developed countries.
Characteristics:
-A high calorie causes obesity.
-Foods that are rich in cholesterol and saturated fats increase the chances suffering from circulatory diseases.
-Refined little fibre constipation prblems
-Protein-rich foods that supply amino acids need to be realised. The liver and kidneys have to remove them, extra strain on these organs.
-Consuption of ready-made meals that leads nutritional deficiences.
-Developing countries dietsare:
-Diets tend to have a low calorie content.
-The variety of food is limited.
-Proteinconsuption is low.
-Sanitary conditions is often poor.
4.2. THE FOOD SUPPLY CHAIN
A food supply chain refers to the process that starts when any type is produced and ends whenit reaches the coonsumer. Stages: production, storage, transport, industrial supply chan, and commercialisation. Hygienic conditions are essential.
4.3. METHODS OF PRESERVING FOODS
Sterilisation, pasteurization, and vacum packaging.
4.4. FOOD ADDITIVES
Additives are natural substances or artificial chemical products that are added to foods for various purposes.
5. FOOD-RELATED ILLNESSES
An innadequate diet can cause changes in our health, and illnesses, that in some cases, can be life-threatening.
5.1. MALNUTRITION
Occurs when someone does not have enough to eat, There are many different types of malnutrition, marasmus, wich is caused by a completeack of food, and kwashiorkor, wich occurs when there is a lack of protein.
5.2. INADEQUATE NUTRITION
-Deficiency-related diseases: some peolpe cutout certain foods from their diet because they choose to or because they do not have access tothose foods.
-Obesity: when an individual eats disproportionate amounts of energy-providing foods, all the unnecessary nutrients are stored as body fat.
-Type 2 diabetes: this is also called adult diabetes. It involves an inability to controlthe body´s blood sugar levels.
5.3. EATING DISORDERS
Psychological disorders:
-Anorexia: people who suffer from this disorder reject because they have a fear of gaining weight.
-Bulimia: people who suffer from this disorder eat extreme amounts of foods in a compulsive way.
5.4. ALLERGIES AND INNTOLERANCES
-Intolerances: people with this disorder have to eat products that have been made using gluten-free flour.
-Food allergies: These are different from intolerances because they provoke an allergicreaction that can cause an anaphylactic shock.
5.5. FOOD POISONING
Salmonellosis, wich is caused by bacteria, is associated primarily with the consumption of food containig raw eggs.
1. FOOD AND NUTRITION
Nutrients are the biomolecules that make up our body and are called the proximate principles.
Vitamins are essential organic nutrients that need to be part of our diet.
-Carbohydrates: bbread, cereals, pasta…
Proteins: foods that came from animals, like pulses.
-Mineral salts: all foods contain mineral salts (in varying amounts).
-Lipids: oil, butter, bacon…
-Water: we take in water when we drink and also when we consume food.
-Vitamins: vegetables and fresh fruits.
1.1. CARBOHYDRATES
-Simple carbohydrates: they include monosaccharides, like glucose and fructose, and disaccharides, like sucrose and lactose.
-Complex carbohydrates: cellulose, contained in vegetable fibre.
1.2. LIPIDS
-Facts: can be saturatednor unsaturated, function: store energy.
-Membrane lipids: form the cell membranes, sucha as phospholipids and cholesterol.
-Lipids with regulatory functions: such as some vitamins (vitamis A or D) and sexual hormones.
1.3. PROTEINS
They are formed by amino acids bond.
Proteins perform:
-They form structures such as hair, nails and membranes.
-They transport oxygen inn the blood from the lungs to the tissues
-They are involvedin the defence against infections.
-They are responsible for muscle contraction.
-They regulate biological responses.
Organisms use amino acids found foods. These foods, when eaten, break down into amino acids. Then they bond again, but in a different order, to create the proteins needed for our cells and tissues.
1.4. MINERAL SALTS
These are innorganic substances that have different functions in the body. Some are structural, making up an important part of our bones , and teeth, and others allow organs to function correctly or help in the regulation of cellular metabolic reactions.
1.5. WATER
Water is the most common molecule in our bodies. Water acts as a solvemt for most other nutrients, is essential because it alloesto carry out our own metabolicreactions, as a medium for transporting other substances and it regulates body temperature.
1.6. VITAMINS
-Fat-soluble vitamins: the most well-known fat-soluble vitamins are vitamins A and D.
-Water-soluble vitamins: B1, B2, B12 and vitamin C.