2. To remember…
• We need to take in nutrients to be healthy.
• Nutrients are essential substances that our
body can´t produce.
Macronutrients micronutrients
We need in big quantities:
grams
We need in small quantities:
Miligrams or micrograms
-Carbohydrates -Vitamins
-Proteins -Minerals
-Lipids
Water and fibre are necesary
too.
3. Macronutrients: Carbohydrates
• we need as starch and sugar.
• 55-60 % of our diet must be as cho.
• Elements: Carbon, hydrogen and oxygen.
• Function: Source of Energy.
• 1 g = 4 kcal
5. Simple carbs vs Complex
Simple Complex
Quick source of energy
(do not supply other nutrients or fiber.)
Supply energy and other nutrients and
fiber
Quickly absorb = fast increase in blood
sugar level followed by quick decline.
Slowly digested – steady slow rice in
blood sugar level.
Small molecules (glucose, fructose,
maltose, sucrose, lactose)
Large molescules ( starch and dietary
fiber)
Found in fruits, fruits juices, sugar, honey,
Sweets, chocolates, etc.
Starch: Breaks down into smaller carbs:
supplies long, sustained energy to the
body.
Where? Rice, potatoes, pasta, bread, etc
Fiber: Found in plants cells as cellulose.
It doesn´t break down completly in
human body.
Essential for digention and excretion.
Where? Bran, whole-grain foods,
vegetables and legumes.
6. • Starch sugar Cellulose
SUGAR
Digested Absorbed as
Changed to
Glycogen fat
Store in
liver
Store in
fat
depots
Oxidized in
respiration
For energy
Not digested by
human enzymes
Useful as
roughage
7. Proteins
• Function: needed for growth,
tissue reppair and make antibodies.
• 15-20 % of our diet must be in form of
proteins.
• 1 g = 4 kcal
• Elements: carbon, oxygen, hydogen and
nitrogen.
• Small elements Aminoacids.
8. • Food :
Meat, chicken, fish, eggs, yogurt (in big
quanties)
Vegetables and legumes (contain in small
quantities and less quality).
9. • Proteins store in Muscles.
• The aminoacids which are not used for making
new tissues cannot be stored, but the liver
removes their aminoacids groups and changes
the residue to gycogen.
• The glycogen can be stored or oxidized to
provide energy.
10. Fats
• Function:
• Used in cells membranes and to produce
hormones and vitamines.
• storage of energy in adipose tissue.
• 1 g = 9 kcal.
11. Saturated fats Unsaturated fats
Fats from animal sources, butter. From seeds and fruits oils
Bad for our body. Good for aur body: healthy.
Found in: fried food, butter,
hamburguers, chips, milk and cheese.
Found in: palm oil, sunflower oil,
coconut,
Dry fruits, olives and avocado.
12. Dietary fibre (rouhage)
• When we eat vegetables and other fresh
material we take in large amounts of plant
cells.
• Cells plants contain cellulose.
• Cellulose We do not contain
enzymes to digest it.
• Cellulose reach the large intestine without
being digested.
13. • This undigested part of the diet is called fibre
or roughage.
• The colon contains mainly bacteria which can
digest some of the substances in the plant cell
walls to form fatty acids.
• Fibre, therefore, may supply some useful food
materials but it has other important functions.
14. Function
• The fibre itself and the bacteria which multiply
from feeding on it add bulk to the contents of
the colon and help it to retain water.
• This softens the faeces and reduces the time
needed for the undigested residues to pass
out of the body.
• Both effects help prevent constipation and
keep the colon healthy.
15. Where?
• Most vegetables and whole cereals grains
contain fibre.
• Good sources of dietary fibre are fruits and
wholemeal bread.
16. • In addition to proteins, carbs and fats, the
diet must include salts, vitamins, water and
vegetable fibre.
• SALTS = mineral salts.
• We need iron, calcium, iodine and phosphorus
in big quantities.
• These minerals help to the body functions and
are essentials to be healthy.
• If we no take the adequate quantities of these
minerals, several disease can appeared.
17. Calcium
CALCIUM HELPS YOUR BODY WITH:
• Building strong bones and teeth
• Clotting blood
• Sending and receiving nerve signals
• Muscle contraction.
• Keeping a normal heartbeat
18. CALCIUM AND DAIRY PRODUCTS
• Many foods contain calcium, but dairy
products are the best source. Milk and dairy
products such as yogurt, cheeses, and
buttermilk contain a form of calcium that your
body can easily absorb.
19. Deficiency disease
The most important disease known is: OSTEOPOROSIS.
• Symptoms:
There typically are no symptoms in the early stages of
bone loss. But once your bones have been weakened by
osteoporosis, you may have signs and symptoms that
include:
• Back pain, caused by a fractured or collapsed vertebra
• Loss of height over time
• A stooped posture
• A bone fracture that occurs much more easily than
expected
20. Phosphorus
• Phosphorus is a mineral that makes up 1% of a
person's total body weight. It is the second
most abundant mineral in the body. It is
present in every cell of the body. Most of the
phosphorus in the body is found in the bones
and teeth.
21. Function
• The main function of phosphorus is in the
formation of bones and teeth.
• It plays an important role in how the body
uses carbohydrates and fats.
• It is also needed for the body to make protein
for the growth, maintenance, and repair of
cells and tissues.
• Phosphorus also helps the body make ATP, a
molecule the body uses to store energy.
22. Food source of phosphorus
• The main food sources are the protein food
groups of meat and milk. A diet that includes
the right amounts of meal plan calcium and
protein will also provide enough phosphorus.
23. Side Effects
• Phosphorus is so readily available in the food
supply so deficiency is rare.
• Excessively high levels of phosphorus in the
blood, although rare, can combine with
calcium to form deposits in soft tissues such
as muscle.
• High levels of phosphorus in blood only occur
in people with severe kidney disease or severe
dysfunction of their calcium regulation.
24. Iodine
• Iodine is a trace mineral and a nutrient found
naturally in the body.
Function:
• Iodine is needed for the cells to convert food
into energy. Humans need iodine for normal
thyroid gland function, and for the production
of thyroid hormones.
25. Food Sources
• Iodized salt is table salt with iodine added. It is
the main food source of iodine.
• Seafood is naturally rich in iodine. Cod, sea
bass, haddock, and perch are good sources.
26. • Kelp is the most common vegetable-seafood
that is a rich source of iodine.
• Dairy products also contain iodine.
• Other good sources are plants grown in
iodine-rich soil.
27. Side Effects
• Lack of enough iodine (deficiency) may occur
in places that have iodine-poor soil. Many
months of iodine deficiency in a person's diet
may cause goiter or hypothyroidism. Without
enough iodine, the thyroid cells and the
thyroid gland become enlarged.
28. • Deficiency happens more often in women
than in men.
• Getting enough iodine in the diet may prevent
a form of physical and intellectual disability
called cretinism. Cretinism is very rare in the
U.S. because iodine deficiency is generally not
a problem.
29. • Iodine poisoning is rare in the U.S. Very high
intake of iodine can reduce the function of the
thyroid gland.
30. Iron
• Iron is a mineral found in every cell of the body.
Iron is considered an essential mineral because it
is needed to make hemoglobin, a protein part of
red blood cells.
Function:
• The human body needs iron to make the oxygen-
carrying proteins hemoglobin and myoglobin.
Hemoglobin is found in red blood cells and
myoglobin is found in muscles.
31. Food Sources
The best sources of iron include:
• Dried beans
• Dried fruits
• Eggs (especially egg yolks)
• Iron-fortified cereals
• Liver
• Lean red meat (especially beef)
• Oysters
• Green dark vegetables
32. Deficit disease: Anaemia
• Symptoms include:
-lack of energy
-shortness of breath
-headache
-irritability
-dizziness or weight loss.
-Physical signs of iron deficiency are a pale
tongue and spoon-shaped nails.
33. Vitamins
• Are a group of organic substances.
• They are not digested or broken down into
energy.
• Mostly, they are not buit into the body
structures.
• They are essentials in small quantities for
health.
• They are needed for chemical reactions in the
cells working in association with enzymes.
34. Fat soluble vitamins
Vitamin Function Food source Deficit disease
Vitamin A
(Retinol)
-Mantain normal
vision.
-Inmune system.
-Skin health.
Sweet potato,
carrots, spinach,
squash, dried
apricots.
-Xerophthalmia
-Keratomalacia
-Night blidness.
-Are stored in the body's fatty tissue.
-These vitamins are absorbed more easily by the body in the
presence of dietary fat.
35. Vitamin Function Food source Deficit
Vitamin D Help in calcium
absoption
-Cheese, margarine,
butter.
-Milk.
-Fishes.
-Meat and eggs.
-Rickets.
-Osteomalacia.
Vitamin K Blood clotting -Green leafy
vegetables.
-Broccoli,
cauliflower and
cabbage.
-Disturbs in blood
clotting.
