NUTRITION

J E S Ú S A L C Á N T A R A R U I Z

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

• 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.

• 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

NUTRITION & ALIMENTATION

NUTRIENTS

• “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.

• There are six major classes of nutrients: carbohydrates, fats, proteins, vitamins, minerals and water.

What’s a nutrient??

How many different kinds of nutrients can we distinguish??

MACRONUTRIENTS (Needed in relatively large amount)

MICRONUTRIENTS

(Needed in smaller quantities)

NUTRIENTS

ORGANIC NUTRIENTS

INORGANIC NUTRIENTS

NUTRIENTS 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

NUTRIENTS CARBOHYDRATES

• Depending on the complexity of their structure we can divided them into:

Types of Carbohydrates ??

NUTRIENTS 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.

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

• 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)

Are fats essential nutrients?

FU

NC

TIO

NS

NUTRIENTS 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

Types of Fats ??

NUTRIENTS 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

NUTRIENTS 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.

Types of Amino acids (proteins)??

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

NUTRIENTS 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:

NUTRIENTS VITAMINS

NUTRIENTS VITAMINS

NUTRIENTS 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

NUTRIENTS MINERALS

NUTRIENTS MINERALS

NUTRIENTS 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.

NUTRIENTS 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.

BALANCED DIET • Contains the right amount of carbohydrates, fats, vitamins, minerals,

water and fiber to meet the daily requirements of the body

• It varies with lifestyle, activities and age

What is a balanced diet??

• 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

• 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.

BALANCED DIET

WHAT ARE THE BENEFITS OF HAVING BREAKFAST?

THE IMPORTANCE 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.

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

SO, DON’T SKIP BREAKFAST AND BREAK THE FAST!!

THE IMPORTANCE OF HAVING BREAKFAST

REMEMBER!!

Your brain only

uses

carbohydrates

• 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

THE IMPORTANCE OF HAVING BREAKFAST WHAT IS A BALANCED BREAKFAST?

Provide

carbohydrates that

give energy, vitamins

and minerals. Whole

grain cereals provide

more fiber.

Contain complete

proteins, calcium,

vitamins A and D,

and vitamins from

group B (mainly B2)

Provide

carbohydrates,

water, vitamins,

minerals and fiber.

Boiled/Serrano ham

or low-fat meats

(chicken/turkey)

contain complete

proteins and a

variable amount of

energy

SO, DO YOU THINK YOU HAVE

A BALANCED DIET AND A

BALANCED BREAKFAST?

NUTRITION FOR TEENAGERS THINGS YOU SHOULD NOT FORGET

• ENERGY NEEDS: During your adolescent years, while you're growing

your energy needs increase.

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

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.

ANAEMIA

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

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.

• 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)

• 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