It is through food that the body gets the nutrients essential to its proper func

tioning, influencing health and longevity of an individual.

Foods are made up of nutrients which are essential for supporting life as they h
ave different functions in our body.
Proteins or
Protides
Vitamins
Minerals
Carbohydrates Fats or lipids
Fibers
carbon or carbohydrate Water
Proteins or proto
Abundant in meat and fish and have a function mainly of construction. Help form:
muscles, internal organs, skin, hair, etc..
Carbohydrates or carbohydrate
They are in great quantity in grains, fruits and vegetables and are essentially
a function of energy.
Lipids or fats
Appear to constitute the butter and olive oil, among others, and are essentially
a function of energy, but also construction.
Vitamins
They are mainly in vegetables, fruit and milk and have a regulatory function and
protective. Strengthen our defenses against disease.
Minerals
They are mainly in vegetables, fruit and milk. Have a regulatory function and pr
otective. Have a key role in the construction of the teeth, bones and blood.
Fibers
Abundant in plants and not to be absorbed by the body have a regulatory function
of the large intestine.
Water
It is present in all foods and nutrients is a builder, also play important regul
atory functions. All processes that occur in our bodies need water (circulation,
digestion, respiration, temperature regulation, etc.)..
If a food is high in a particular
nutrient can designate it by:
Food protein - rich in protein, vitamin food - rich in vitamins;
carbohydrate food - rich in carbohydrates,
Food lipid - rich in lipids.
Plastic or Energy Regulators and / or carbohydrate protectors manufacturers Lipi
ds Lipids Proteins Vitamins Minerals Mineral Water Protein Water
Energy Nutrients
Act as fuel, providing energy that is used for production work, and to maintain
body temperature.
Nutrients or Plastics Manufacturers
Provide the materials needed for growth, for the formation of cells and tissues
for repair and replacement of cells that are losing.
Nutrients Regulators / Protectors
Control vital functions and contribute to the functioning of the organism for pr
otection against disease and growth.
In order to make healthy food must comply with some rules:
We must respect the wheel of food and the food pyramid
The Food Pyramid and Food Wheel: They are divided into sectors All sectors h
ave different areas Each sector has the same nutrient-rich foods The area of
each sector is related to the amount of food should be eaten daily None alcoh
ol products because they are bad for health, working as toxic
Healthy Eating:
Must contain all the food groups in appropriate proportions;
A - sugars and fats - sporadically B - Milk and milk products - 2-3 servings C -
Meat, eggs and legumes - 2-3 servings
D - Vegetables - 3-5 servings E - Fruits - 2-4 servings F - tubers and cereals -
6-11 servings
Healthy Eating:
Average number of daily calories:
Children Teens Women Men Seniors
2200 2200 1600 2200 1600
Kcal to 2800 Kcal to 2200 Kcal to 2800 Kcal Kcal
The total daily calories should be distributed as follows:
Protein
Fat Carbs
Source: National Concil Rtesearch - NCR (USA)
10-15%
30% 50-60%
Healthy Eating:
Moderate salt; Rich in fiber; Low in saturated fats; contain between 5 a
nd 6 meals a day; Do not substitute snacks for meals;
• Check the food hygiene • Always take breakfast; • Consuming fresh food prefere
nce
• Where do fruit juices must consume them soon after its completion so as not to
lose vitamins.
When we have a careful diet we risk:
Incorrect Food:
 Consequences of poor nutrition:
Diabetes
- Obesity
Hypertension Dyslipidemia (increased
- Malnutrition
cholesterol and triglycerides)
- Anemias
Psychological disorders can also lead to diseases such as anorexia.
Cholesterol:
fat produced by the liver;
Present in foods of animal origin;
liver turns saturated fat into cholesterol;
Normal levels of total cholesterol:
Less than 30 From 40 From Above 29 years to 35 years 49 years 50 Below Below Bel
ow Below of of of 200 225 245 265 mg / dl mg / dl mg / dl mg / dl
Consequences of high cholesterol:
Problems Cardiovascular arteriosclerosis
AVC
Infarct
Risk Factors:
Obesity;
Inadequate nutrition; Heredity.
Big Mac - 506 kcal Medium Potatoes - Gravy 377 kcal - 49 kcal
Coca-Cola - 220 kcal
Caramel Sundae - 313 kcal
1465 kcal
The consumption of excess fat in food is one of the mistakes most dangerous to h
ealth. Can cause obesity, diabetes, hypertension, cancer, respiratory, cardiovas
cular, etc..
The excess sugar promotes obesity and diabetes. Also cause tooth decay.
Triglycerides:
Made and stored in the liver and fat cells; Provides energy for the body;
Excessive consumption of simple carbohydrates increases the levels of triglyceri
des; Normal levels of triglycerides
Below 200 mg / dl
Alcohol does not nourish, nor protects the body against disease, by contrast, ca
n tease them. When ingested can cause disturbances in liver, stomach, intestine
and nervous system.
It is clear that eating habits also vary according to different cultures