NUTRITION J E S Ú S A L C Á N T A R A R U I Z

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1 NUTRITION J E S Ú S A L C Á N T A R A R U I Z

2 TABLE OF CONTENTS 1. Nutrition & Alimentation 2. Nutrients 3. Balanced diet 4. The importance of having breakfast 5. Nutrition for teenagers 6. Malnutrition & eating disorders

3 NUTRITION & ALIMENTATION Nutrition: it is the process by which the organism receives, transforms, and uses the chemical substances contained in food. It is an involuntary process that depends on processes such as digestion, absorption, and transportation of nutrients to the tissues. Many common health problems can be prevented or alleviated with a healthy diet Alimentation: the act of supplying food to the body and digesting it. It's a voluntary and conscious process, thus, it is in our hands to modify it. The quality of the alimentation mainly depends on cultural and economic factors.

4 What s a nutrient?? A substance that provides nourishment essential for the maintenance of life and for growth Nutrients aren't what we eat directly, but rather, they form part of the food we eat. The multiple combinations in which nature offers us nutrients gives us an ample variety of aliments that humans can consume. How many different kinds of nutrients can we distinguish?? There are six major classes of nutrients: carbohydrates, fats, proteins, vitamins, minerals and water.

5 MACRONUTRIENTS (Needed in relatively large amount) MICRONUTRIENTS (Needed in smaller quantities) ORGANIC NUTRIENTS INORGANIC NUTRIENTS

6 CARBOHYDRATES One of the main dietary components & the most important source of energy for your body To date, no carbohydrate deficiency is known, so carbohydrates are not considered essential nutrients. Theoretically, you can survive without consuming any carbohydrates, because they can be produced from fats and proteins. Even if not essential nutrients, carbohydrates are an important part of healthy diets Each gram of carbohydrates contains 4 Kcal Carbohydrates are the only nutrient which provides energy for the central nervous system (your brain uses 20% of your body energy) FUNCTIONS

7 CARBOHYDRATES Types of Carbohydrates?? Depending on the complexity of their structure we can divided them into:

8 CARBOHYDRATES Carbohydrates: quality matters What s most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet high or low is less important than the type of carbohydrate in the diet. For example, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries Try these tips for adding healthy carbohydrates to your diet: 1. Start the day with whole grains. 2. Use whole grain breads for lunch or snacks. 3. Choose whole fruit instead of juice. 4. Pass on potatoes, and instead bring on the beans.

9 FUNCTIONS NUTRIENTS FATS Fats are a type of lipids that include fatty acids and glycerol. The most common type of fat in foods are triglycerides. Along with Carbohydrates is an important source of energy for your body Each gram of fat contains 9 Kcal Are fats essential nutrients? Two fatty acids Omega-3 and Omega-6 are essential nutrients, which cannot be produced in your body, so you have to obtain them from foods or supplements to maintain your health and life. Other fats can be produced in your body from glucose, amino acids or alcohol (ethanol)

10 FATS Types of Fats?? Fats are typically classified as saturated or unsaturated depending on the detailed structure of fatty acid involved. Apart from that we can also talk about Trans fats

11 PROTEINS Proteins are found throughout the body in muscles, bones, skin, etc. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way. Proteins are composed of amino acids basically, among other elements. As there is no protein or amino acid storage provision, aminoacids must be present in your diet. Each gram of proteins contains 4 Kcal FUNCTIONS

12 PROTEINS Types of Amino acids (proteins)?? It is possible to distinguish between essential or indispensable amino acids and non-essential amino acids. Non-essential ones are syntethized in our organism. On the other hand, we can get essential amino acids only from foods rich in proteins, since our body isn t capable to produce them. Only children During periods of stress and/or illness A complete protein source contains all the essential amino acids; an incomplete protein source lacks one or more of the essential amino acids

13 VITAMINS Vitamins are organic substances that are essential for health, because of your body cannot produce them (except vitamin D), so you need to get them from food. You can get vitamins from plants or animal foods or dietary supplements. For proper growth and functioning of your body, you need to regularly consume all vitamins, which are commonly divided into 2 groups:

14 VITAMINS

15 VITAMINS

16 MINERALS Minerals are inorganic elements that come from earth (soil and water). You can get minerals from water, plants or animal foods or dietary supplements. For proper growth and functioning of your body you need to regularly consume different types of minerals. Taking into account the levels of minerals present in your body or daily requirements of these elements, it is possible to distinguish between Macrominerals / major minerals and Microminerals / trace minerals

17 MINERALS

18 MINERALS

19 WATER Despite not providing calories, water is very essential to the survival of human as all metabolic reactions take place in solution. Water makes up about 70% of the total body weight It is not fully clear how much water intake is needed by healthy people, although some assert that 6/8 glasses of water daily is the minimum to maintain proper hydration. However, it is a fact that a failure to replace the lost water results in dehydration and a serious loss of water can be fatal.

20 WATER 20% of water intake comes from food 80% from drinking water & assorted beverages 300 ml. Come from metabolic water The lastest dietary reference intake report by The US National Research Council recommended, generally, (including food sources): 2,7 liters of water total for women & 3,7 liters for men.

21 BALANCED DIET Contains the right amount of carbohydrates, fats, vitamins, minerals, water and fiber What to meet is the a daily balanced requirements diet?? of the body It varies with lifestyle, activities and age 50/60% of your total daily calories should come from Carbohydrates 25/30% of your total daily calories should come from Fats 15/20% of your total daily calories should come from Proteins Breakfast: 25/30% Kcal./day Morning snack: 5/10% Kcal./day Lunch: 30/35% Kcal./day Afternoon snack: 5/10 Kcal./day Dinner: 20/25% Kcal./day

22 BALANCED DIET Studies that have been conducted in the last 30 years have showed that countries along the Mediterranean basin Spain, Italy, France, Greece, and Portugal-- have less percentage of heart attacks and a lower mortality rate due to cancers.

23 THE IMPORTANCE OF HAVING BREAKFAST WHAT ARE THE BENEFITS OF HAVING BREAKFAST? Breakfast Gives You Energy. Think of your body the way you would a vehicle. It needs fuel to move and so do you. Breakfast Ignites Your Metabolism. Waking up and then giving your body something to run on is good for more than just energy. Breakfast actually promotes optimal metabolic function. Breakfast Lowers Cholesterol Levels. Recent studies have found that breakfast and cholesterol levels are connected to one another. Interestingly, those who regularly eat breakfast in the morning are typically blessed with lower cholesterol levels than their breakfast-skipping counterparts. Breakfast Optimizes Your Workout. Aside from giving you loads of energy while revving up your metabolism and lowering your cholesterol levels, breakfast can also promote better body function overall. Breakfast Improves Your Mood. It is a fact that physical wellness is directly connected to a positive state of mind. Breakfast can provide a mood boost which might eventually translate into a more productive and satisfying day.

24 THE IMPORTANCE OF HAVING BREAKFAST WHAT HAPPENS WHEN WE DON'T HAVE BREAKFAST? Keep in mind that your body has been on a 8 to 10 hour FAST. You will feel tiredness, lack of concentration and bad mood, due to carbohydrate deficiencies (our main energy source) During school ages, eating breakfast is especially important for the learning process, creativity, growth, and memory functions. According to different studies, skipping breakfast can cause: Your Immunity Goes Down Headaches and Dizziness Begin Bad Breath Abounds (halitosis get worse) Your Obesity Risk Can Increase You're more likely to get diabetes You have a greater risk of heart disease REMEMBER!! Your brain only uses carbohydrates SO, DON T SKIP BREAKFAST AND BREAK THE FAST!!

25 THE IMPORTANCE OF HAVING BREAKFAST WHAT IS A BALANCED BREAKFAST? Breakfast should contribute with 25 to 30% of the ingested calories throughout the day. Take your time!! spend 15/20 minutes eating your breakfast In order for it to be balanced, the following nutritional groups should be represented: Dairy products Fruits Cereals Meat Contain complete proteins, calcium, vitamins A and D, and vitamins from group B (mainly B2) Provide carbohydrates, water, vitamins, minerals and fiber. Provide carbohydrates that give energy, vitamins and minerals. Whole grain cereals provide more fiber. Boiled/Serrano ham or low-fat meats (chicken/turkey) contain complete proteins and a variable amount of energy

26 SO, DO YOU THINK YOU HAVE A BALANCED DIET AND A BALANCED BREAKFAST?

27 NUTRITION FOR TEENAGERS THINGS YOU SHOULD NOT FORGET ENERGY NEEDS: During your adolescent years, while you're growing your energy needs increase.

28 NUTRITION FOR TEENAGERS THINGS YOU SHOULD NOT FORGET MINERALS: 3 minerals are especially relevant during your adolescence: Calcium: bone growth Zinc: bone and muscle development; hair and nail growth. Iron: red blood cell and muscular development. Especially important for girls, since Iron contributes to make red blood cells to replace those lost during their menstrual periods ANAEMIA VITAMINS: Especially important 4 of them: A: is an essential nutrient for normal growth. D: If teens do not get enough vitamin D during puberty, they may not reach their full bone growth potential. C: helps to get healthy teeth and bones and on the formation of cartilage. B: the eight B vitamins help the body process food into energy.

29 MALNUTRITION & EATING DISORDERS Results from taking an unbalanced diet in which certain nutrients are lacking, in excess, or in the wrong proportions. Malnutrition leads to health problems and diseases

30 MALNUTRITION & EATING DISORDERS An eating disorder is a mental disorder defined by abnormal eating habits that negatively affect a person's physical or mental health. Slow heart rate Low blood pressure arrhythmia Constipation Abdominal pain Hormone imbalance Slow thyroid function Osteoporosis Kidney failure Anaemia Loss of periods Potential risk of infection Death Medical complications Constipation Dehydratation Dental cavities Hemorrhoids Pancreatitis Swelling of the throat Tears of the Esophagus (from too much vomiting) Electrolyte imbalance (that can lead to a heart attack or stroke)

31

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