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Diet & Nutrition- Assignment

Antnio Alves DaSilva
15 Evelyn Fox Court
2 Kingsbridge Road
London W10 6QF
http://tonywriter1946.wordpress.com

I - INTRODUCTION
Humans could well be defined as biological, mutant
engines whose fuel is a mixture of different ingredients.
And we refer to these ingredients as food.
This is not a comprehensive, philosophical definition
of the human being. However, it could be used as a basis
for discussion, taking into account that we are considering
a case where some sort of engine - its output, its
maintenance, general performance - is the target of our
study.1
To start with, on the arranged, out of the beat
definition of a human being we get hold of the word FUEL
to refer to the ingredients of our food. But, going to an
outer and deeper analysis of the human engine we can
acknowledge the fact that its not just the ingredients food - that we have to consider. There is also much to say
about the quality of any food we eat. Also, we could
bring forward any conditioning - habituation, specific
societies, markets and trends.
On the starting definition, only the word mutant could
be taken as relatively ambiguous, so let us hasten to let it
clear that we are not heading to any fiction-science or
metaphysical realms. No! The word mutant is just to call in
the point of folk knowledge when they say: we are what
We have to get hold of analogical language as it is the case when we are trying to
understand or trying to explain our concepts whether on Food Science or any other
matters and sciences - life itself, if under scrutiny for some understandable
explanation is mostly a case of a big analogy!
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we eat.
Putting aside the concept of mutation because it
could lead to extreme considerations, we should rather
concentrate on generally accepted targets like for
example what any sport coach or any athlete basically
believe and try to achieve when they stick to a special
diet. We could also consider the efforts and targets of any
nutritionist who tries to design or correct someones diet
in order to achieve fruition of a better health and quality of
life.
One third point: After (or, should it be before?) the
above mentioned issues (food and its quality plus special
conditionings) any sport coach or any nutritionist should
be aware of the fact that apart from developing the right
muscles it could also be quintessential to think of the
psychological preparation to meet any sport challengeAs
far as this work is concerned, our main issue is food - its
variety, quality, breakdown and absorption and energy
producing for maintenance and performance. However,
before I started to design any diets for my case study, I
had to make an assessment of my clients environment,
health history and psychological conditionings. My
involvement, then, actually started as a counselling issue.
After this initial psycho-philosophical approach to my
case-study which had the special merit of building a
platform of trust and confidence with my client (in fact, an
old acquaintance of a friend of mine who introduced him
to me) it was a case of food-science/common sense/basic
knowledge of the human body (its hygiene, health and
performance) that came forward.
Human biological functions, as well as the intellect,
rely and are fuelled by chemical substances (nutrients)
and these substances come in our food.
Nutrients are classified as: carbohydrates, proteins, fats,
vitamins, minerals and water.
Functions are classified as: digestion and absorption. And
these two highly important functions require the
involvement of different organs and chemical reactions

until energy is released into the metabolism through the

blood stream and lymphatic system in partnership with
the oxygen from the respiratory system.
Also, like in a factory, there is the cleaning and purification
system as well as its waste products as the end of the
biological cycle.
II - CASE
As it is quite apparent in the case of sport, the
nutrition issue is overwhelmingly valid and of utmost
importance if we consider public health issues, civilisation
concepts of well-being or, as the modern trend goes,
quality of life. From hospitals and schools to
supermarkets, restaurants and food factories something
has to be acknowledged: a fast changing concept of
nutrition.
As for my studying /counselling case I had to centre
my concept of nutrition as a way to acquire balance, and
ultimately health and well-being. Secondly, though, I
should mention sport performance and its connection to
nutrition.
My client is a male in his early forties who used to
heartily engage in sport activities - biking, football and
body building - until roughly two years ago when he had a
car accident. He had a good performance and has always
been known to be a good humoured character and a
flamboyant sociable fellow until that fatal day when a lorry
pushed his bike to the gutter. In spite of his speedy and
amazingly perfect recovering from multiple fractures
(fortunately his spine has not been affected), he seemed
to be bound to accept his fate of sliding into a second
class citizen.
II - 1: Assessment of Clients condition:
a) Clients will power is very low. In the evening swears to
the sky that in the morning he will go biking again.
However, even his exercise bike at home is untouched.
b) Clients meals are more than abundant in highly

proteic/fat foods (ham, beef, and cheese) as well as

alcohol and caffeine.
c) Mineral water is used very sparingly, mostly to lace
cocktails.
d) Carbohydrates are used in great amounts - client is
very fond of bread, pasta and fairy good amounts of sugar
in his more than necessary espressos.
e) Client feels tired, sleepless with low libido.
f) Nervousness seems to be compensated for by nibbling
on salted peanuts.
g) The good news: client wants to change and is willing
to comply with some rules.
h) Quite apparent bad news: Clients over-weight and
family history of heart attacks.
II - 2: General considerations about action:
Human Functions: Functions (even the intellectual)
rely and are fuelled by chemical substances (nutrients)
and these substances come in our food.
Nutrients are classified as: Carbohydrates, proteins, fats,
vitamins, minerals and water. No diet can be healthy and
productive without any one of these nutrients.
Functions are classified as digestion and absorption.
These two highly important functions require the
involvement of different organs and chemical reactions
before energy is released into the metabolism through the
blood stream and lymphatic system in partnership with
the oxygen from the respiratory system.
Functions and organs responsible for digestion and
absorption have to be checked. Also the respiratory
system, heart, liver and metabolism in general have to be
checked before any action is taken about diets.
Like in a factory, there is also the cleaning and
purification system with its waste products as the end of
the biological cycle. At this point water and fibre intake
comes forward as an absolute must for any type of diet.
Health/Balance and well-being is not a modern out of
the blue appearance. Eastern philosophies have it clear
since immemorial times that in what we intake is the

secret of happiness - the yin and yang from the Chinese or

the Ayurveda from ancient India are early illustrations of
the importance of nutrition. We are in front an historical
case of diet (food in general) as the relevant means to
fight illnesses and keep a healthy body.
Things wouldnt be as clear as that - I suppose - when
life style, athletic and body building issues would be
approached historically: Maybe a bit of serious research
should be done first, but to keep my point clear and quick
Ill abide by he concept that whether for a Japanese
medieval sumo, a Greek pentathlon athlete, or, at any
aristocratic/royal tables of the belle poque no concern on
specific diets other than have as much, tasty and
kaleidoscopic food as possible is apparent.
Things change and here I am in front of my case. Im
in the western world, dealing with someone who can easily
understand some of the complex, chemical processes
which take place in human metabolism, starting from the
basic, scientific explanations of the old Greek philosophy
4-elements - mass, water, air, fire - or the classic old
Roman common sense - mens sana in corpore sano!
3 - Other concepts and trends about modern
nutrition:
My client is a modern, curious person who works as a
library assistant. Its easy and enlightening to discuss
about basic concepts as:
Fluids retention.
Bulimic/Anorexic conditions.
RDAs (Recommended Daily Allowances):
Body Weight & Body Building: Its good looking!
Professional body builders, whether for completion or catwalking, have certainly started from some sort of
conception of nutrition as a basis for achieving their
specific results.
Myths? Contradictions? Regrets?
Cholesterol: the bad and the good one. How seriously
should we take it?

Food, Breakdown and absorption: Biochemistry and

electrochemistry (from breakdown of ingredients and the
physic-mechanic developments to chemical reactions,
absorption, enzymes, molecules - ENERGY)
EFAs - The essential fat acids of some foods.
Glucose - a form of Carbohydrates - Glycogen Synthesis:
Diets:
Modern research seems to have reached a consensus
about nutrition and its effects on prevention against
disease, sport performance, quality of life, mentally health
(dementia free) behaviour.
Eat less: How less? Is less the secret of the eternal
youth?
Avoid processed meats and saturated fat: How bad
are they?
Eat natural foods; avoid proteic or vitaminic
supplements: What is natural? How bad, how
convenient are supplementary diets?
Antioxidants and essential fats in our diets: Facts
or fiction?
Go organic! & Alternative approach: Actual facts
versus actual society.
These and other approaches came into consideration
along my open discussion with my client about his
condition and his longing for the most appropriate diet to
put him back into the rails of good health and sport
enjoyment. None of the established diets of the book
have been received complete approval - any personal diet
should be like that: personal tailored! However, the Diet
Plan Theory originating at The Pritikin Principle has been
adopted as some sort of guide.
III Diets and comments - Conclusion
Its all about my organized daily diets over the period of
15 days and my assessment of potential effects and sideeffects upon my clients physiological function and his
crucial need for weight reduction.

Week 1 - Stress on Water, Fibre, Minerals and

Vitamins
If the importance of a nutrient is judged by how long
we can do without it, water ranks as the most important.
Basically there are no nutrients at all in water. However,
its importance in nutrition is so high that a human being
cant survive without it for much more than 24 hours,
whereas it can take weeks to die due to the lack of food.
Water makes up to 60 per cent of our body. Every day we
should replenish our tank. And, depending on our
routines, an average of between four to ten glasses of
liquids should be the daily intake. On top of the list of all
liquids water is the most important because it circulates
through our blood and lymphatic system, transporting
oxygen and nutrients to cells and removing wastes
through urine and sweat. It also serves the purpose of
keeping the natural balance between dissolved salts and
water inside and outside our body cells. Our Joints also
depend on water for the lubrication and cushioning. In
short: Water has no caloric value. And because of that
calories are not added to our diets. However, in spite of
that no-energy provider true labelling, without water in
our diets we could not digest or absorb the foods we eat.
Also, without water any elimination of our bodys digestive
waste should be impossible.
Day 1
In the morning: 3 Glasses of water with some drops
of lemon;
1 Large glass of natural juice (squeezed fresh out of one
apple, one orange, one carrot, two stalks of celery; 3
plums; one maracuj, half a lime);1 pot of green tea; 2
slices of wholemeal bread 2.
Lunch and Afternoon hot period: Large portions of
water-melon.
Early evening: 200 g of boiled hake; 100 g of boiled
barley; 100 g of cabbage; 10 g of olive oil; 5 g of raw
garlic; 2 g of parsley; 5 g of red hot pepper; 2 g of mixed
dried herbs; 10 g of cider vinegar.
Late evening: a toasted slice of bread and a cup of
This was a permanent change in clients diet: Whole bread made out of whole spelt,
whole rye, strong white wheat flours on equal proportions - this high fibre bread plus
whole rice actually changed clients bowel daily function.
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camomile.
As a nibbling counter-act: Client was advised to chew
on pumpkin whole seeds.3
Day 2
In the morning: Water, green tea, 20 g of almonds, 10
g of honey, bread.
Lunch: 1 large glass of juice made out of 1 apple, I
carrot, 20 g of ginger fresh root, some stalks of parsley, 1
pear, two stalks of celery, two plums, 1 peach.
Afternoon: Water
Evening: 3 sardines (200 g oily fish); 100 g al dente
boiled cauliflower; 100 g boiled potatoes, 50 g of boiled
carrots; 10 g olive oil, 10 g of cider vinegar, pinch of salt
and pepper; 2 g of dried oregano and sage.
To bed: A cup of camomile.
Day 3:
In the morning: 3 glasses of water and half of a lime;
1 glass of fresh juice made out of 1 pear, one apple, half a
cucumber, 20 g of ginger root; two stalks of celery; 5
stalks of parsley, one pink grapefruit.
Middle morning: 2 slices of bread, 10 g of honey, 1
big pot of green tea.
Lunch and Afternoon: A big slice of water melon and
cherries.
Evening: 200 g of grilled turkey
+ salad: 100 g of boiled al dente cauliflower; 100
g of al dente broccoli; 50 g of watercress; 30 g of wheat
germ; 20 g of toasted sesame seeds; 30 g of bean sprouts;
20 g of olive oil; 10 g of cider vinegar.
To bed: A cup of camomile.
Day 4: 3 glasses of water and some drops of lemon; a
juice made out of 1 apple, 1 pear, 1 kiwi; half a pineapple.
Middle morning: 1 pot of green tea; 2 slices of bread;
Apart from keeping client away from sweets these un-pealed, un-salted seeds have
the advantage of providing zinc and also maintaining a constant movement of the
chewing organs which can be accounted for as some sort of exercise and,
consequently, burning calories.
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50 g of hazelnuts, 50 g of Brazilian nuts; 50 g of dried figs.

Lunch and afternoon: 1 banana; one kiwi; 3 Rye
biscuits; 1 cup of black tea.
Evening: 1 big, grilled mackerel; 150g of tricolore
pasta; 1 onion, 3 garlic cloves, 1 green pepper, 1 red
pepper, 1 tomato, chopped parsley, chopped coriander,
four or five leaves of fresh mint, some stalks of dill, some
leaves of sage, toasted sesame seeds, 10 g of sunflower
seeds, 20 g of olive oil, 20 g of cider vinegar.
To bed: a cup of camomile.
Day 5:
Morning: 2 glasses of water and half of a lime; I glass
of fresh squeezed juice made out of 1 carrot, 1 orange, 1
plum, 1 stalk of celery, half of cucumber.
Middle morning: a pot of green tea, 2 slices of bread,
10 g of honey, assorted nuts, 1 apple.
Lunch and afternoon: 1 pineapple.
Evening: a big soup - 3 stalks of celery, 1 onion, 1
potato, 2 carrots, 2 cloves of garlic, 2 prickles of fresh
mint, 2 tablespoons of olive oil, 2 prickles of fresh
coriander, 2 slices of bread, 2 tbsp of oat bra, 2 tbsp of
wheat germ.
Day 6:
Morning: 2 glasses of water and some drops of
lemon; a cup of green tea sweetened with a tsp of honey.
Middle morning; I pot of green tea, one apple, one
banana, one orange, 2 slices of bread, 50 g of cheese.
Lunch and afternoon: 1 apple, assorted nuts, 2 rye
biscuits, 1 espresso
Dinner: 200 g of lean pork, 200 g of boiled kale, 100
g of whole rice
Bed: 1 soothing tisane.
Day 7:
Breakfast: 1 glass of water, 2 slices of bread, 1 pot of
tea, 1 tsp of honey, assorted nuts, 50 g of cheese
Lunch: Assorted fruits 3 or 4 units.
Dinner: 150 g bulgur wheat, 150 g of canned tuna,
100 g dried mushrooms, 4 cloves of garlic, 1 tomato, 1

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lettuce, a glass of red wine.

Week 2: A) Highlight on Carbohydrates and energy; from
protein in our food to amino-acids and the absorption
through the capillaries to bodys storage of protein,
glycogen and fat.
B) Calories control - client is a sturdy, bulky, muscular
person. He has lost two kilos so far. Hell now be on a high
caloric diet of around 2,700 kcal.
C) Coffee is now permitted to a maximum of two
espressos a day.
D) Exercise is recommended: cycling, swimming, and
jogging.
E) A good nights sleep and flushing the system in the
morning are musts of my clients future routine.
F) Binge drinking, sweets and chocolates: forbidden.
G) Chewing: Pumpkin seeds, and for extreme cases,
chewing gum.
Conclusion
There shall never be a risk of stressing too much
about a balanced diet. Our bodies are very accurate
machines and for a perfect running and performance they
need a good supply of the right fuel. Parallel to the food,
conditioning and routine should be taken into account in
order to make necessary adjustments now and then.
Knowledge and attention to signals all its important
along the whole process of tailoring ones right diet for
high sportive performance, happy relationships, perfect
fruition of life.