Transcript M - E-Clil.it

Nutrients
and the diet
Causes of death in Italy
%
heart disease
Cancer
other
29,4
26,9
43,7
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Causes of death in the UK
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Cardiovascular diseases
EATING HABITS
LIFE STYLE
Diabetes High cholesterol
Hypertension Dyslipidemia
Obesity
Smoking Stress
Hypertension
ARTERIOSCLEROSIS
INFARCTION
(heart attack)
STROKE
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Eating habits and cancer
Type of cancer
FATS
OBESITY
FIBERS
FRUIT
VEGETABLES
ALCOOL
SMOKED
FOOD
SMOKING
COLON
STOMACH
LIVER
OESOPHAGUS
PANCREAS
LUNG
PROSTATE
RECTUM
BREAST
UTERUS
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Eating
When we eat we intake substances, the nutrients, which supply
us with the energy necessary to metabolism, growth and
repair, protection.
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Energy value
• The energy value of foods is measured in
calories:
• 1 large calorie, or Kcal, corresponds to
1000 small calories
• 1 calorie is the energy needed to increase
the temperature of 1 g of water by 1°C
(from 15° to 16°C).
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Energy Requirements
• Energy requirement is the amount of food energy
needed to balance energy expenditure in order to carry
out our activities and maintain body size and composition
ENERGETIC REQUIREMENT
METABOLISM
Sex
Weight
Age
Climate
Morbility
Body
surface
Physical
exercise
Mental
activity
Nutrition
Hormonal
effects
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Control of food intake
1. Fulfil your feeling of hunger with hypocaloric food
2. End up your meal when you are satisfied, not
completely full
3. Avoid following diets if they haven’t been
prescribed by a specialist
4. Keep your weight under control
5. Go to the doctor’s in case of prolonged lack of
appetite
6. Practise a sport regularly or make exercise a daily
habit
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Calorie requirement table
You can find several energy
requirement tables based on
age, sex and weight.
Here you can see a table with
values suitable for people
doing moderate physical and
mental activity, living in a
temperate climate
SEX
AGE
WEIG
HT
CALORIES
F
13-15
46 kg
2500
F
16-19
55 kg
2300
F
20....
55 kg
1900
M
13-15
44 kg
3000
M
16-19
62 kg
3400
M
20....
65 kg
2900
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Caloric output
• Calorie intake must be calculated according to
physical or mental activity. Here you can see the
average caloric output of some sports activities:
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Nutritional Values
CALORIC
NON CALORIC
SUGARS
PROTEIN
S
FATS
VITAMINS
SIMPLE
HIGH
VALUE
SATURA
TED
WATER
SOLUBLE
SOLUBL
E
LOW
VALUE
UNSATUR
ATED
FAT
SOLUBLE
INSOLU
BLE
carbohydrate
s
COMPLE
X
WATER
MINERALS
FIBERS
carbohydrate
s
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SUGARS
• They supply 4 Cal/g.
• They represent the basis of our diet.
• They should supply 55% - 65% of the daily
caloric intake.
• They are divided into
– Simple carbohydrates
– Complex carbohydrates
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Simple carbohydrates
• They are monosaccharides e disaccharides
• Glucose, fructose, galactose, maltose,
lactose
• They are absorbed quickly
• They shouldn’t exceed 10% of the daily
caloric intake.
• Excessive intake can cause tooth decay
and adult-onset diabetes.
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Complex carbohydrates
• They are polisaccharides
• They are starches
• They represent the main source of energy
for the human body
• Thanks to their slow digestion, they provide
a continuous supply of glucose.
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Proteins
• They provide amino acids
• They supply 4 Cal/g.
• Protein requirements vary with age:
– 2,5 g per Kg in childhood
– 1,5 g per Kg in adolescence
– 1,0 g per Kg in adulthood
• They are divided into:
– High biological value proteins
– Average biological value proteins
– Low biological value proteins
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High biological value proteins
• They contain all 20 types of amino acids,
• in particular 8 amino acids that can not be
created by the human body, so they must be
introduced through our diet (essential amino
acids: Tryptophan, Isoleucine, Leucine, Lysine,
Phenylalanina, Threonine, Valine and Methionine)
• They should supply at least one third of the
daily caloric intake
• They can be found in products of animal
origin
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Average biological value proteins
• They contain all the 8 essential amino acids
but not in the right amount for our body
• They are generally found in legumes, which
don’t have a sufficient amount of
methionine
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Low biological value proteins
• They lack some amino acids
• In particular they have few essential amino
acids
• They must always be integrated with high
biological value proteins
• They can be found in cereals
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Fats
• They are also called lipids and their main
function is to provide energy
• They supply 9 Cal/g
• They must supply 25-30% of the daily
caloric intake
• They are divided into
– triglycerids
– phospholipids
– cholesterol
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Triglycerides
They are neutral fats.
They are divided into
SATURATED
They contain saturated fatty
acids (with no double bonds
between the individual carbon
atoms): they are considered
to be less healthy than other
fats and to have an influence
on cardiovascular diseases
UNSATURATED
They contain polyunsaturated
fatty acids (with at least a
double bond), three of which
are essential: linoleic,
linolenic, arachidic. They are
important for the synthesis of
hormones and prostaglandins
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Phospholipids and Cholesterol
PHOSPHOLIPIDS
They supply phosphorus, they are important for the
synthesis of cellular membranes
CHOLESTEROL
It is partly produced by our organism (endogenous
cholesterol), and partly it is found in foods of
animal origin. An excessive amount of cholesterol
can increase the risk of developing
atherosclerosis.
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Vitamins
• Vitamins are organic compounds of different origin
required as vital nutrients in tiny amounts by an
organism.
• They do not provide energy but they can serve as
cofactors or coenzymes (non-protein compounds) to
numerous enzymes.
• They are essential nutrients which our body can’t
produce by itself.
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Water-soluble Vitamins
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Fat-soluble Vitamins
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Minerals
• They are chemical elements required by living
organisms which carry out several functions: from
building strong bones to transmitting nerve impulses.
Some minerals are even used to make hormones or
maintain a normal heartbeat.
• Their daily requirements vary according to physical
conditions and age; generally they are calculated in
grams or milligrams.
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Minerals - test
1
Calcium
A Important for nerve functioning, RBC formation and
maintaining energy levels through iron absorption. Also
good for healthy bones and the immune system
2
Chromium
B Helps make bones and teeth stronger. Improves
resistance to cavities.
3
Copper
C Strengthens bones and teeth. Helps regulate the
heartbeat and muscle and nerve functions
4
Fluorine
D Helps keep your thyroid gland working
5
Iodine
E Required for the proper metabolism of sugar in the
blood
Minerals - test
6
Iron
F
Helps muscles work, aids metabolism and bone
growth
7
Magnesium
G
Helps regulate water in blood and tissue
8
Potassium
H
Helps prevent damage to cells and aids in the
functioning of the thyroid. An antioxidant for the
body
9
Selenium
I
Helps wounds to heal and aids taste and smell
sensory
10 Sodium
L
Helps blood and muscles carry oxygen to the body
11
M
Essential for nerve function, muscle contraction and
maintainance of fluid and blood pressure in the body
Zinc
Minerals – test solution
1) Calcium Strengthens bones and teeth. Helps regulate the heartbeat and
muscle and nerve functions. (C)
2) Chromium Required for the proper metabolism of sugar in the blood. (E)
3) Copper Important for nerve functioning, RBC formation and maintaining
energy levels through iron absorption. Also good for healthy bones and the
immune system. (A)
4) Fluorine Helps make bones and teeth stronger. Improves resistance to
cavities. (B)
5) Iodine
Helps keep your thyroid gland working. (D)
6) Iron Helps blood and muscles carry oxygen to the body.(L)
7) Magnesium Helps muscles work, aids metabolism and bone growth (F
8) Potassium
Essential for nerve function, muscle contraction and
maintainance of fluid and blood pressure in the body.(M)
9) Selenium Helps prevent damage to cells and aids in the functioning of the
thyroid. An antioxidant for the body. (H)
10) Sodium Helps regulate water in blood and tissue (G)
11) Zinc Helps wounds to heal and aids taste and smell sensory. (I)
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Water
• Water is the body's most indispensable nutrient.
• The usual daily water requirement for an adult is
about 2700 ml.
• A constant supply is needed to balance the fluids lost
through physiological activities, such
- urination 1400 ml
- defecation 200 ml
- transpiration 600 ml
- breathing 300 ml
- sweating 200 ml
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Daily supply
• The daily supply includes the water found in food and
drinks, and the water produced by our organism
through metabolism.
DRINKS
1100 ml
ENDOGENOUS H2O
500 ml
FOOD
1100 ml
WATER REQUIREMENT
2700 ml
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POTABLE WATER
DRINKING WATER INDICATORS
CHEMICAL I.
•lack of toxic
substances
•low sodium content
•total hardness
between 2 mE/l and
10 mE/l
PHYSICAL I.
•clear
•colourless
•odourless
•pleasant taste
•spring temperature
between 8° and 15°C
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BIOLOGICAL I.
•bacteriologically
pure
•bacteria-free and
pathogen-free
•low bacterial level
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Fibers
• Fibers are a group of different substances which
are present in plant foods
• Their main characteristic is that they are
indigestible, so they do not supply calories
• They are divided into
– Soluble fibers
– Insoluble fibers
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Soluble fibers
• They asorb water and turn to gel during digestion,
increasing their volume up to 200 times.
•They give a sense of fullness; trapping sugars,
fats and cholesterol they slow down their
absorption.
•They help prevent obesity, high cholesterol and
diabetes.
The main food sources of soluble fibers are:
legumes, oat, nuts, barley,fruits and vegetables.
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Insoluble fibers
• They promote the movement of material through the
digestive system and increase stool bulk
• They facilitate peristalsis and the movement of the
bolus along the digestive tract.
•They trap bile acids, cholesterol and the toxic
substances present in the food we eat
•They prevent constipation and diverticulosis
The main food sources of insoluble fibers are:
vegetables, fruit skins and root vegetable skins, wholewheat products, wheat bran, corn bran, seeds &
nuts
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A balanced diet
A diet can be considered well balanced if:
-
It provides the right calorie supply
It supplies all the nutrients in the right quantity
It is tasty
It has an acceptable ethnic and cultural impact
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Food groups
• In nature there is not a single food group
which can provide all the nutrients
• There are 7 food groups, each of which
mostly supplies a nutrient
• The daily intake of food from each group
allows a varied and balanced diet
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Group 1
Meat, fish, eggs
•
•
•
•
High biological value proteins
Group B e B12 vitamins
Hidden saturated fats
Cholesterol
Red meat, shellfish and eggs have a high content of
hidden saturated fats and cholesterol: they must be
consumed in moderation
Oily fish has a high content of phospholipids and
insaturated fats, so it can be eaten also every day.
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Group 2
dairy products
• Their main nutrient is calcium
• They provide high biological
value proteins, saturated fats,
cholesterol and group B
vitamins
• Their fat content ranges from
1,5% (non fat milk) to 40%
(seasoned cheese)
Food with a high content of fats
should be consumed in moderation.
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Group 3
cereals, potatoes and and other starchy
carbohydrates
• They mainly provide
complex carbohydrates, i.e.
starch.
• Their protein content, about
10-15%, is composed of low
value proteins.
• They contain group B
vitamins and minerals
They represent the basis of human nutrition, supplying up
to 65% daily caloric intake.
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Group 4
legumes
• They are rich in proteins,
20-25%, iron, starch and
group B vitamins
• Their proteins lack
methionine, an average
biological value amino acid
• They also contain a certain
amount of fibers.
Their amino acid content is complete
if integrated with cereals
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Group 5
oils and seasoning fats
• They are divided into fats of plant origin
and of animal origin. They are grouped
also according to their melting point.
• Liquid fats at ordinary room temperatures
are called oils: they contain mostly
unsaturated fatty acids.
• They have a high caloric value, 9cal/g
• Fats of animal origin also contain
cholesterol.
Fats of plant origin are better, as they are rich in
unsaturated fatty acids and don’t contain cholesterol
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Group 6
fruit and vegetables containing vitamin A
• Besides their specific content of
vitamin A, they also contain vitamin
C, minerals (calcium, potassium,
phosphorus) and fibers.
• They have a low calorie content,
and also a low content of proteins
and sugars.
• They are characterized by a typical
either yellowish-orange or dark green
colour.
Prof. Gianni Caniato
carrots, peppers,
pumpkin, broccoli,
lettuce, spinach,
chicory, apricots,
persimmon, melon
etc.
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Group 7
fruit and vegetables containing vitamin C
• They are very rich in vitamin
C, minerals and fibers.
• Some of them also contain
vitamin A.
• They have a slightly acidic
taste
Citrus fruit, Kiwi fruit, berries, strawberries, cherries,
pineapple, cabbage, fresh potatoes, spinach, pepper,
radishes.
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Sweets
• Sweets have a very high
caloric value, and they usually
have a high content of:
-simple sugars
-saturated fatty acids (butter
and cream)
-cholesterol.
• For these reasons they should
be consumed in moderation.
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Drinks
They are usually divided into two groups:
• Non-alcoholic drinks usually contain water, aromatic
substances and simple sugars; they do not have a
high caloric value.
• Alcoholic drinks contain water, aromatic substances
and different amounts of ethanol (ethyl alcohol)
• Alcohol has a high caloric value (7cal/g) and it can
have toxic effects if abused.
• Blood alcohol content usually becomes lethal at 50 g
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Some rules for a healthy diet....
1.Match calorie intake to your own needs
2.Eat different kinds of food in order to include nutrients
from each group
3.Keep protein consumption around 60-80 g, one third
of which from low-fat meats and legumes
4.Do not exceed 60 g total fats and use fats from plant
origin for seasoning
5.Complex carbohydrates should make up at least 50%
of your total daily calorie intake, while simple sugars
should not exceed 10%
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....to be continued
6. Get your daily fiber supply of at least 35g
7. Eat plenty of fruit and vegetables at every meal
8. Have a substantial breakfast (mainly milk, yoghurt
and fruit)
9. Limit your alcohol intake
10.Do not use much salt while cooking and limit sodium
intake
11.Distribute your food intake in 5 meals, with a
substantial breakfast and a light dinner
12.Keep fit through exercise
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