Ministry of Education of the Republic of Moldova

Technical University of Moldova

Faculty of Technology in food Industry
Department of Modern Languages

Portfolio
Theme: The role of food in our life

Performed by
Alexandru TAP-152(FTMIA)

Gubenco

Checked by
Lecturer L.Ciumac

Chisinau 2015

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Eating healthy is important for everyone especially teens. A healthy diet is

the key to being fit. It is unlike any diet. You will feel so pure, balanced,
and alert. It even prevents some health issues. You will love your body and
your body will love you if you start eating healthy. There are so many
different reasons why eating healthy is important.
Why is eating healthy so important? Why does it do anything for me? It
does so much for your body. It can prevent and control health problems. It
has shown to help and prevent heart disease, high blood pressure, type 2
diabetes and even some cancers. It is not the same as going on a diet.
Diets are temporary and make you eat less food rather than the right
food. Dieting can cause your body to not get the nutrients it needs while
eating healthy boosts and balances the amount of nutrients in your body.
But how do you start your healthy diet? You have to aim for balance in the
different food groups. Make sure you look for a variety, it helps you get
the nutrition you need. Overall, you need to pay attention to what you eat.
You need to stay balanced to make sure you have enough vitamin and
minerals. It also improves your mood, helps you handle stress and gives
you more energy. (Healthy)
As a teenager it is even more important to eat healthy. You are growing.
While growing you are hungrier because you need the extra calories to
grow. If you over eat, not exercise and eat unhealthy it can cause obesity.
You need to make healthy choices to avoid obesity. Eat healthy in meals
and snacks. Try avoiding refined grains and high amounts of starch next
time youre hungry, reach for something with whole grains such as oats.
Eating healthy will provide the necessary nutrients that your body needs
to function and create new cells. You will also have more energy and
become more alert. While eating healthy you will need to have balanced
and varied amount of each food group. Too much of America is already
obese, why should you be? Overall eating healthy is something you must
be doing your entire life and you dont need to change your entire diet
abruptly, take it slow and change things one at a time. (Ransohoff)
Eating healthy is important. It can prevent and control health problems. It
can help you stay balanced and improve your mood. As a teen you need to
be eating more because you are growing but that doesnt mean you cant
eat a balanced diet. Eating unhealthy can lead to obesity and you must
being doing this for the rest of your life. It provides the necessary
nutrients that your body need to grow. But make sure you dont abruptly
change your diet and make slow changes. A healthy diet is the key to a
happy, long, fit life.

Chisinau 2015

JUNK FOOD

It's the 21st century and "junk food" has gone global. For better or for
worse (mostly worse), junk food is now available all over the world. We
see it most everywhere we go -- in grocery and convenience stores,
fast-food restaurants, on television -- usually looking very appealing.
Junk food" generally refers to foods that contribute lots of calories but
little nutritional value.
Of course, what's considered "junk food" depends on whom you ask.
Some might say pizza is junk food, for example. But I personally don't
think so, since it contributes real food with nutrients , like cheese and
tomato sauce. Add whole-wheat or part whole-wheat crust, plus
veggies as a topping, and I'd say pizza completely exits the junk food
category. One problem with junk foods is that they're low in satiation
value -- that is, people don't tend to feel as full when they eat them -which can lead to overeating. Another problem is that junk food tends
to replace other, more nutritious foods. When people drink lots of soda,
for example, they are usually not getting plenty of low-fat dairy or
other healthful beverages like green tea or orange juice. When they're
snacking on chips and cookies, they're usually not loading up on fruits
and vegetables .

Definition:Vitamins
A vitamin is defined as an organic compound and a vital nutrient that an organism requires in
limited amounts. An organic chemical compound (or related set of compounds) is called a
vitamin when the organism cannot synthesize the compound in sufficient quantities, and must be
obtained through the diet; thus, the term "vitamin" is conditional upon the circumstances and the
particular organism. For example, ascorbic acid (vitamin C) is a vitamin for humans, but not for
most other animal organisms. Supplementation is important for the treatment of certain health
problems, but there is little evidence of nutritional benefit when used by otherwise healthy
people.
MainDocument
A vitamin is an organic compound required as a nutrient in tiny amounts by an organism. A
compound is called a vitamin when it cannot be synthesized in sufficient quantities by an
organism, and must be obtained from the diet. Thus, the term is conditional both on the
circumstances and the particular organism. For example, ascorbic acid functions as vitamin C for
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some animals but not others, and vitamins D and K are required in the human diet only in certain
circumstances.
All natural vitamins are organic food substances found only in living things, that is, plants and
animals. With few exceptions, the body cannot manufacture or synthesize vitamins. They must
be supplied by the diet or in dietary supplements. Vitamins are essential to the normal
functioning of our bodies. They are necessary for growth, vitality, health, general well being, and
for the prevention and cure of many health problems and diseases.
Vitamins are classified by their biological and chemical activity, not their structure.
Thus, each "vitamin" may refer to several vitamer compounds that all show the biological
activity associated with a particular vitamin. Such a set of chemicals are grouped under an
alphabetized vitamin "generic descriptor" title, such as "vitamin A," which includes the
compounds retinal, retinol, and many carotenoids. Vitamers are often inter-converted in the body.
The term vitamin does not include other essential nutrients such as dietary minerals, essential
fatty acids, or essential amino acids, nor does it encompass the large number of other nutrients
that promote health but are otherwise required less often.
There are 13 vitamins your body needs.
They are vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic
acid, biotin, vitamin B-6, vitamin B-12 and folate).
You can usually get all your vitamins from the foods you eat.
Your body can also make vitamins D and K. People who eat a vegetarian diet may need to take a
vitamin B12 supplement.
Vitamins are classified as either water-soluble or fat soluble.
In humans there are 13 vitamins: 4 fat-soluble (A, D, E and K) and 9 water-soluble (8 B vitamins
and vitamin C).

Water-soluble - Water-soluble vitamins dissolve easily in water, and

in general, are readily excreted from the body, to the degree that urinary
output is a strong predictor of vitamin consumption. Because they are not
readily stored, consistent daily intake is important. Many types of watersoluble vitamins are synthesized by bacteria.

Fat-soluble - Fat-soluble vitamins are absorbed through the intestinal

tract with the help of lipids (fats). Because they are more likely to
accumulate in the body, they are more likely to lead to hypervitaminosis
than are water-soluble vitamins. Fat-soluble vitamin regulation is of
particular significance in cystic fibrosis.
Vitamin A - Important for vision, reproductive function, and normal cell reproduction. Betacarotene, a precursor to Vitamin A, helps to fight disease-causing free radicals. Vitamin A is
found in milk products, organ meats, and fish oils. Beta-carotene is found in colorful vegetables,
such as carrots, broccoli, spinach, and sweet potatoes.
Vitamin A Sources:
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Egg yolk

Dark-colored fruit

Dark leafy vegetables

Liver, beef, and fish

Fortified milk and dairy products (cheese, yogurt, butter, and cream)
Vitamin B-1 - (thiamin) processes carbohydrates into energy and is necessary for nerve cell
function. Breads and cereals are often fortified with thiamin, though it is also found in whole
grains, fish, lean meats, and dried beans.
Thiamine (vitamin B1) Sources:

Egg

Peas

Dried milk

Lean meats

Organ meats

Whole grains

Nuts and seeds

Legumes (dried beans)

Enriched bread and flour

Vitamin B-2 - (riboflavin) helps the production of red blood cells and is important for growth.
Vitamin B-3 - (niacin) helps control cholesterol, processes alcohol, maintains healthy skin, and
converts carbohydrates to energy.
Niacin (vitamin B3) Sources:

Nuts

Eggs

Potato

Poultry

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Avocado

Legumes

Lean meats

Fish (tuna and salt-water fish)

Enriched breads and fortified cereals

Vitamin B-5 - (pantothenic acid) serves several bodily functions, such as converting fats to
energy and synthesizing cholesterol.
Pantothenic acid (vitamin B5) Sources:

Milk

Eggs

Poultry

Avocado

Mushroom

Organ meats

Legumes and lentils

Whole-grain cereals

White and sweet potatoes

Broccoli, kale, and other vegetables in the cabbage family

Vitamin B-6 - (pyridoxine) is important in the production of hormones such as serotonin,
dopamine, and melatonin, as well as for processing amino acids.
Pyroxidine (vitamin B6) Sources:

Nuts

Meat

Poultry

Banana

Avocado
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Legumes (dried beans)

Whole grains (milling and processing removes a lot of this vitamin)

Vitamin B-12 - A crucial component of DNA replication and nerve cell regulation. It is found in
milk products, poultry, meat, and shellfish.
Vitamin B12 Sources:

Meat

Eggs

Poultry

Shellfish

Milk and milk products

Fortified foods such as soymilk

Organ meats (liver and kidney)

Animal sources of vitamin B12 are absorbed much better by the body than plant sources
Vitamin C - Important in wound healing and acts as an antioxidant. It also helps the body absorb
iron. It's found in citrus fruits, potatoes, and greens.
Vitamin C Sources:

Broccoli

Spinach

Cabbage

Potatoes

Tomatoes

Cauliflower

Citrus fruits

Strawberries

Tomato juice

Brussels sprouts
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Vitamin D - Helps the body absorb calcium, which creates healthy bones and teeth. The body
can synthesize Vitamin D after exposure to sunshine, but it can also be found in fortified milk
products and cereals, as well as in fish.
Vitamin D Sources:

Fortified cereals

Fish liver oils (cod's liver oil)

Fortified milk and dairy products (cheese, yogurt, butter, and cream)

Fish (fatty fish such as salmon, mackerel, herring, and orange roughy)
Vitamin E - Helps to combat free radicals, which can damage our cells. It's found in nuts and
seeds, green leafy vegetables, corn, asparagus, and wheat germ.
Vitamin E Sources:

Avocado

Seeds and nuts

Papaya and mango

Wheat germ and wheat germ oil

Oils (safflower, corn, and sunflower)

Margarine (made from safflower, corn, and sunflower oil)

Dark green vegetables (spinach, broccoli, asparagus, turnip greens)

Vitamin K - What makes the blot clot. While our bodies produce some Vitamin K, it can also be
found in vegetables like cauliflower and cabbage.
Vitamin K Sources:

Cabbage

Cereals

Cauliflower

Fish, liver, beef, eggs

Dark leafy vegetables (spinach, kale, collards, turnip greens)

Dark green vegetables (broccoli, Brussels sprouts, asparagus)

Chisinau 2015

Biotin Sources:

Milk

Nuts

Pork

Yeast

Cereal

Egg yolk

Legumes

Chocolate

Organ meats (liver, kidney)

Folate Sources:

Beets

Lentils

Wheat germ

Peanut butter

Peanut butter

Brewer's yeast

Fortified cereals

Asparagus and broccoli

Oranges and orange juice

Dried beans (cooked pinto, navy, kidney, and lima)

Green, leafy vegetables (spinach and romaine lettuce)

Deficiencies of vitamins are classified as either primary or secondary.

A primary deficiency occurs when an organism does not get enough of

the vitamin in its food.

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A secondary deficiency may be due to an underlying disorder that

prevents or limits the absorption or use of the vitamin, due to a "lifestyle
factor", such as smoking, excessive alcohol consumption, or the use of
medications that interfere with the absorption or use of the vitamin.
People who eat a varied diet are unlikely to develop a severe primary vitamin deficiency.
In contrast, restrictive diets have the potential to cause prolonged vitamin deficits, which may
result in often painful and potentially deadly diseases.
Dietary supplements, often containing vitamins, are used to ensure that adequate amounts of
nutrients are obtained on a daily basis, if optimal amounts of the nutrients cannot be obtained
through a varied diet. Scientific evidence supporting the benefits of some dietary supplements is
well established for certain health conditions, but others need further study.
The best way to get enough vitamins is to eat a balanced diet with a variety of foods. In some
cases, you may need to take a daily multivitamin for optimal health. However, high doses of
some vitamins can make you sick.
Facts:InterestingVitamin

Vitamins are substances that your body needs to grow and develop
normally. There are 13 vitamins your body needs.

Vitamins are essential for the normal growth and development of a

multicellular organism.

The best way to get enough vitamins is to eat a balanced diet with a
variety of foods.

Dietary supplements often contain vitamins, but may also include

other ingredients, such as minerals, herbs, and botanicals.

In those who are otherwise healthy, there is no evidence that

supplements have any benefits with respect to cancer or heart disease.

In 1747, the Scottish surgeon James Lind discovered that citrus foods
helped prevent scurvy.

The Recommended Dietary Allowances (RDAs) for vitamins reflect how

much of each vitamin most people should get each day.

Humans must consume vitamins periodically but with differing

schedules, to avoid deficiency.

Each vitamin has specific jobs. If you have low levels of certain
vitamins, you may get health problems.

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In large doses, some vitamins have documented side-effects that tend

to be more severe with a larger dosage.

Anti-vitamins are chemical compounds that inhibit the absorption or

actions of vitamins.

The best way to get all the daily vitamins you need is to eat a
balanced diet that contains a wide variety of fruits, vegetables, fortified
dairy foods, legumes (dried beans), lentils, and whole grains.

Most countries place dietary supplements in a special category under

the general umbrella of foods, not drugs.

The European Union and other countries of Europe have regulations

that define limits of vitamin (and mineral) dosages for their safe use as food
supplements.

The ancient Egyptians knew that feeding liver to a person would help
cure night blindness, an illness now known to be caused by a vitamin A
deficiency.

The reason that the set of vitamins skips directly from E to K is that
the vitamins corresponding to letters F-J were either reclassified over time,
discarded as false leads, or renamed because of their relationship to vitamin
B, which became a complex of vitamins.

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Vocabulary:
Prevent-/prvnt/- Impiedica
Disease-/dziz/-Boala
Pressure-/pr/-Presiune
Less-/ls/-Mai putin
Rather-/r/-Mai degraba
Boost-/bust/-Impuls
Amount-/mant/-Suma
Overall-/vrl/-Global
Handle-/hand()l/-Miner
Grow-/r/-Creste
Avoid-/vd/-Evita
Grain-/ren/-Cereale
Amount-/mant/-Suma

Chisinau 2015

Conclusion:
In conclusion I would like tu say :Life is very beautiful, so
we must protect it by leading an echilibrated diet. By
veing healthy we will have a sound body. We musn't be
attracted by fast foods, but on contrary we must eat as
much fruits and vegetables as it is possible because is
necessary for our body and our mind.

Chisinau 2015

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