Transcript Diapositiva 1 - Luigi Settembrini

Food Science
lesson 4: Finding the right balance
We can group foods together according to their
nutritional characteristics. These categories differ a
little in different parts of the world, depending on
people’s habits, the climate, and food availability.
In Italy, we follow the
traditions of the
“Mediterranean Diet”, and
the 5 food groups have been
divided as follows:
This food group gives us:
Group I
Milk and
dairy
products
 High Biological Value (BV) proteins, rich in essential amino acids
 Calcium and phosphorus
 Lipids (fats)
 Group B vitamins
 Vitamin D (along with the sun)
 Liposoluble vitamins (in particular Vitamin A)
Group II
This food group gives us:
Meat, fish,
eggs,
legumes
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High Biological Value (BV) proteins (meat, fish and eggs)
Medium biological value (BV) proteins (legumes)
Iron
Lipids (fats)
Group B vitamins
Liposoluble vitamins (meat, fish and eggs)
Fiber (legumes)
Group III
Cereal and grains (bread, pasta, etc.), potatoes, chestnuts
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This food group gives us:
Carbohydrates (starch)
Low Biological Value (BV) proteins
Group B vitamins
Fiber (in whole-grain ingredients)
Lipids (in certain foods containing oil, like bread, pizza, biscuits)
Group IV
Fats for
condiment:
from animal
sources
(butter) and
vegetables
(oil)
This food group gives us:
 Saturated and unsaturated lipids
 Liposoluble vitamins (A and E)
Group V
Fruit and
vegetables
This food group
gives us:
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Vitamins
Minerals
Water
Simple carbohydrates
(in particular fructose)
 Fiber
Review: 5 Food Groups
Group
Foods
What they give us
I
Milk and dairy
products
• High Biological Value (BV) proteins, rich in essential amino acids
II
Meat, fish, eggs and
legumes
III
Cereals and grains
(bread, pasta, etc.),
potatoes, chestnuts
IV
Fats for condiments
from animal sources
(butter) and
vegetables (oil)
V
Fruit and vegetables
• Calcium and phosphorus
• Lipids (fats)
• Group B vitamins
• Vitamin D (along with the sun)
• Lipid-soluble vitamins (in particular Vitamin A)
• High Biological Value (BV) proteins (meat, fish and eggs)
• Medium Biological Value (BV) proteins (legumes)
• Iron
• Lipids (fats)
• Group B vitamins
• Lipid-soluble vitamins (meat, fish and eggs)
• Fiber (legumes)
• Carbohydrates (starch)
• Low Biological Value (BV) proteins
• Group B vitamins
• Fiber (in whole-grain ingredients)
• Lipids (in certain foods containing oil, like bread, pizza, biscuits)
• Saturated and unsaturated lipids
• Liposoluble vitamins (A and E)
• Vitamins
• Minerals
• Water
• Simple carbohydrates (in particular fructose)
• Fiber
But how should we combine these food groups?
How much of each do we need each day or each week?
Remember, daily requirements vary according to age, sex, weight and physical
activity.
But there are some general guidelines, known as the Recommended Dietary
Allowance (RDA).
For example, teenagers generally need to eat 1,5 grams of protein daily for every
kilogram of body weight.
These are calculated considering your BMI (Body Mass Index) (basically a
proportion between height and weight, and other factors such as body type).
The best way to make sure you are eating correctly is to use the
FOOD PYRAMID based on the Mediterranean Diet:
Every day,
drink lots
of water,
do physical
activity,
and eat
foods from
these
groups:
The foods
at the base
of the
pyramid
should be
eaten every
day; the
others
weekly or
monthly
Let’s see some menus: What food groups and
nutrients can we get from the menu your
brought in??
Food Group
Your
Menu
Nutrients
They say the most important meal of
the day is breakfast. Here is an idea for
THE BEST BREAKFAST:
"BREAKFAST WILL PROGRAM YOUR
METABOLISM FOR THE REST OF THE DAY."
The important thing is to eat food
that your body will digest slowly,
mixing healthy carbohydrates from
whole-grains and fruit, fiber, and
plenty of proteins and healthy fats!!!
Your body will burn fat in the
morning, and will be in “fat-burning
mode” for the rest of the day!
THE BEST BREAKFAST
Hot coffee, tea, herbal tea or
chocolate
Milk and whole-grain cereals or
Yogurt with honey or
Ricotta cheese with dark chocolate
Fresh fruit in season and nuts
(almonds, walnuts, etc.)
Toasted whole-grain bread with butter
and jam or honey
To be extra healthy,
add one or two eggs or even a slice of
avocado.
What is an eating disorder?
Eating Disorders occur when someone
becomes unhealthily preoccupied with eating,
food or body shape/weight.
Who gets eating disorders?
Anyone can develop an eating
disorder - guys and girls, young and
old. Many eating disorders often
start in adolescence, when teens
may be struggling with school,
friends, family, growing up or life in
general.
Bulimia: A person with Bulimia will over-eat in
a short period of time and will often feel ‘out
of control’ while eating. After these episodes,
they then aim to control their weight gain and
appearance by vomiting/purging, using
Anorexia Nervosa
laxatives or other medications or exercising
beyond a healthy level.
Anorexia: Someone with Anorexia extensively restricts
Bulimia often alternates
their food intake. They often have an intense fear of gaining
with periods of Anorexia.
weight and may think they are ‘fat’ when they are actually
Bulimia Nervosa
too thin. They believe that their body/appearance defines
who they are, and become obsessive about “control”.
Restrictive dieting and compulsive exercising can lead to
Anorexia.
Is there something wrong with what society tells us about ourselves?
Why does
society tell
women
that they
should try
to look like
this?
Is there something wrong with what society tells us about ourselves?
Why does society tell men that they have to look like
this if they want to be popular?
In fact, anorexia and bulimia are not just women’s problems. More
and more men have them today, too
More and more girls and boys suffer from anorexia athletica, which
combines compulsive dieting with compulsive exercising.
These disorder can have very bad effects on your organism. The constant
vomiting from bulimia can ruin your teeth from acid erosion, for example.
Many anorexics have yellow skin from eating only carrots.
But anorexia
can also be a
LIFETHREATENING
condition.
It’s often really hard for someone with an eating disorder to ask for help. At first,
they may not even realize there’s something wrong. So it’s important to watch out
for the first signs that you/your friends are BEGINNING to have a problem.
How can you recognize if you or a friend might have a problem?
A person with a problem might:
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Look like they've suddenly lost weight
Look like they've suddenly gained weight
Be constantly tired
Start wearing baggy clothing
Always be cold (even when it’s warm)
Often faint or feel dizzy
Disappear into the bathroom after eating
Talk too much about “good” foods and “bad” foods
Eat very slowly and/or cut their food into very small pieces
Eat in secret or avoid meals
Become obsessed with having a “thigh gap”
Insist they are fat when actually they are thin
Become obsessed with exercising, weight-lifting and going to the gym
Seem generally depressed, nervous, angry or frustrated, especially around food
If you recognize these signs, either in yourself or in a friend, the important thing is to:
TALK ABOUT THEM TO SOMEONE WHO CAN HELP YOU: RIGHT NOW!
The best way to avoid these kinds of disorders is to eat correctly (but not think about
it too much!) do physical activity (but not too much!) and to stop worrying too much
about getting top marks in school or being popular. Maybe we should all simply
follow the advice from this song:
https://www.youtube.com/watch?v=d-diB65scQU