4th
ESO Concepts:
1-Diet: A diet is all the different types of food and drink
that a person consumes.
2-Food: Food is any substance containing nutrients that can
be taken into our body system.
3-Nutrients: A
nutrient is the material needed by the cells of an organism to produce the
energy used in the functions of growth, repair and reproduction, metabolism,
among others. Nutrients are chemical substances in our food. The main nutrients are:
carbohydrates, fats, proteins, minerals, vitamins.3.1 Functions: Nutrients have a role in:
- providing energy
- repair and ensures normal body functions
- supports growth.
4-Carbohydrates: Carbohydrates supply the body with the energy it needs to function.
Chemical compound formed by carbon, hydrogen and oxygen. They are present in foods in different forms and percentages: complex carbohydrates (cereals, pulses, potato, etc.) and simple carbohydrates or sugars (honey, fruit, milk, etc.). They provide energy to the body.
Chemical compound formed by carbon, hydrogen and oxygen. They are present in foods in different forms and percentages: complex carbohydrates (cereals, pulses, potato, etc.) and simple carbohydrates or sugars (honey, fruit, milk, etc.). They provide energy to the body.
4.1-Types: Carbohydrates are divided into two groups-simple carbohydrates and complex
carbohydrates. Simple carbohydrates,
sometimes called simple sugars, include fructose (fruit sugar), sucrose
(table sugar), and lactose (milk sugar), as well as several other sugars.
Fruits are one of the richest natural sources of simple carbohydrates. Complex
carbohydrates are
also made up of sugars, but the sugar molecules are strung.
5. Nutritional health: 5.1 Malnutrition:
This is a condition that results from eating a diet in which nutrients are either not enough or are too much, that the diet causes health problems. Malnutrition can cause unintentional weight loss or for you to be overweight or obese.
5.2 Under-nutrition:
This is a deficiency of calories or of one or more essential nutrients. Under nutritional is caused primarily by an inadequate intake of dietary energy, regardless of whether any specific nutrients is a limiting factor - weak muscle, tiredness, mood swings, increase in illness or infection.
6. Basic
Nutrients
The human body is two-thirds water. Water is an essential nutrient that is
involved in every function of the body.
- Water helps transport nutrients and waste
products in and out of cells.
- Water is necessary for all digestive, absorption,
circulatory, and excretory functions
- Water is needed for the utilization of the
water-soluble vitamins.
- It is needed for the maintenance of proper body
temperature.
It is recommended that you drink at least eight 8 glasses of water each
day.
7. Dietary
recommendations:
Carbohydrates: It is recommended that about 60 percent of your total daily calories come from carbohydrates. If
much of your diet consists of healthy complex carbohydrates, you should easily
fulfill the recommended daily minimum of 25
grams of fiber.
8. Fats:
Fat is a lipid material of various types and characteristics, present almost exclusively in animal organisms. Fat is characterized by being composed of fatty acids and glycerin. Fats are composed of building blocks called fatty acids. There are three major categories of fatty acids-saturated, polyunsaturated, and monounsaturated. These classifications are based on the number of hydrogen atoms in the chemical structure of a given molecule of fatty acid.8.1 Saturated fatty acids are found primarily in animal products, including dairy items, such as whole milk, cream, and cheese. The liver uses saturated fats to manufacture cholesterol. Therefore, excessive dietary intake of saturated fats can significantly raise the blood cholesterol level, especially the level of low-density lipoproteins (LDLs), or "bad cholesterol. ".
8.2 Polyunsaturated fatty acids are found in greatest abundance in corn, soybean, safflower, and sunflower oils. Certain fish oils are also high in polyunsaturated fats. Unlike the saturated fats, polyunsaturated fats may actually lower your total blood cholesterol level. In doing so, however, large amounts of polyunsaturated fats also have a tendency to reduce your high-density lipoproteins (HDLs)-your .good cholesterol."
8.3 Monounsaturated fatty acids are found mostly in vegetable and nut oils such as olive, peanut, and canola. These fats appear to reduce blood levels of LDLs without affecting HDLs in any way. However, this positive impact upon LDL cholesterol is relatively modest.
9. Protein:
Protein is important for the growth and repair of the body’s
cells and for building muscle. It can also be used to provide energy.
Animal-based foods are excellent sources of protein
|
Moment of the day
|
Food
|
Amount in grams or ml
|
Kilo calories
|
CH complex
|
CH simple
|
Fats unsaturated
|
Fats saturated
|
Proteins
|
|
Breakfast
|
Milk no fat
|
200
|
164
|
23
|
0
|
1
|
0
|
18
|
|
Cereals Corn Flakes
|
50
|
190
|
38
|
9
|
0,5
|
0,25
|
7
|
|
|
Cereals Chocapic
|
50
|
205
|
20
|
15
|
3
|
2
|
4,1
|
|
|
Kiwi
|
1 piece
|
80
|
14,7
|
0
|
0,55
|
0,09
|
1,15
|
|
|
Orange
|
1 piece
|
167
|
19
|
0
|
8
|
0,1
|
1,3
|
|
|
Marmalade
|
1 spoonful 25 g
|
55
|
0
|
12,5
|
0
|
0
|
0,15
|
|
|
Cookies maría F
|
50 g= 7 cookiess
|
237
|
26,5
|
8,5
|
4,5
|
4,5
|
3,5
|
|
|
Cookies Gullón lights
|
50 g= 5 cookies
|
168
|
25,5
|
1,5
|
5,5
|
0,75
|
4,6
|
|
|
Cacao cake
|
1 piece
|
223
|
13,2
|
18,3
|
6,7
|
1,7
|
4,8
|
|
|
Butter
|
1 spoonful 25 g
|
180
|
0,1
|
0
|
14
|
6
|
0,05
|
|
|
Lunch/ Snack
|
Cereal bar
|
1 piece 25 g
|
101
|
8,6
|
6,4
|
1,8
|
1,9
|
1,7
|
|
Corn pancakes
|
4 tortitas 25 g
|
102
|
21
|
0,25
|
0,5
|
0,1
|
2,2
|
|
|
Chicken breast
|
50 g
|
50
|
1
|
0
|
0,35
|
0,2
|
12
|
|
|
Bread
|
Ración 25 g
|
100
|
14
|
1,4
|
1,7
|
1,2
|
2,4
|
|
|
Sausage
|
50 g
|
178
|
1
|
0
|
8,5
|
6
|
10,5
|
|
|
Apple
|
1 uni.
|
108
|
22,8
|
0
|
0,6
|
0,12
|
0,6
|
|
|
Worms
|
1 bag 50 g
|
235
|
35
|
0,3
|
8
|
1
|
3,3
|
|
|
Chocolate worms
|
1 bag 50 g
|
273
|
10
|
22
|
2
|
15
|
2,15
|
|
|
Comercial juice
|
100 ml
|
41
|
0
|
10,4
|
0,1
|
0
|
0,6
|
|
|
Lunch/ Dinner
|
Rice 3 delicacies
|
Portion 350 g
|
468
|
76,6
|
1
|
10
|
2,3
|
12,2
|
Chickpea soup |
Portion 424 g
|
391
|
44
|
0
|
10
|
1,4
|
21,5
|
|
Mashed potatoes
|
Portion 100 g
|
353
|
75
|
0
|
0,65
|
0,15
|
8,2
|
|
|
Loin
|
Portion 100 g
|
311
|
1
|
0
|
16
|
10,4
|
16,2
|
|
|
Veal
|
Portion 100 g
|
172
|
0
|
0
|
5
|
3
|
24
|
|
Salad potatoes, egg |
1
200 g
|
249
|
8
|
0
|
16
|
3
|
10
|
|
|
Pasta and tuna salad
|
Portion 488 g
|
632
|
75,9
|
0
|
20
|
3
|
26,7
|
|
|
Mixed salad
|
Portion 192 g
|
162
|
4,6
|
0
|
12
|
2
|
2
|
|
|
Custard
|
1 uni. 130 g
|
133,9
|
10
|
10
|
1,3
|
2,4
|
4,8
|
|
|
Flan
|
1 uni.
130 g
|
178,7
|
0
|
20,4
|
3,25
|
2,5
|
6,25
|
|
|
Pear
|
1 uni. 100 g
|
80,6
|
18
|
0
|
0,1
|
0
|
0,3
|
|
Whitefish, hake |
100 g
|
86
|
0
|
0
|
1,7
|
0,3
|
17
|
|
Salmon blue fish |
100 g
|
179
|
0
|
0
|
9
|
2
|
20
|
20% Breakfast
10% Mid Morning
Snack
35% Lunch
10% Afternoon
snack
25% Dinner
In a diet of
2000 kilocalories
|
Recommended for a daily diet of 2000 kcal amount . |
|
|
|
Recommended
for adults
|
|
Energy
|
2000 kcal amount
|
|
Total fat
|
No more than
70 g
|
|
Saturated fats
|
No more than
20 g
|
|
Carbohydrates
|
270 g
|
|
Total sugar
|
No more than
90 g
|
|
Protein
|
50 g
|
|
Fiber
|
At least 25 g
|
|
Salt
|
No more than
2.4 g
|
Metabolic basal rate, IMC, IWH
|
IMC: Indicate our basic rate of health.
Weight(kg) / height (m)
|
ICC: Acurate indicator of the relation
Waist (cm) / hip (cm)
|
Underweigth---Usual--- Overweight
ICC men: 0,78-0,94.
ICC women: 0,71-0,84
Basal metabolic rate is the amount of energy expressed in calories that a person needs to keep your body function and rest.
RMB : Men : Men = 66.473 + [ 13,752 x weight in kg] + [ 5.0033 x height in cm] - [ 6,755 x age ] = ____________ kilocalories daily .
RMB Women : Women = 655,1 + [ 9,463 x weight in kg] + [ 1.8496 x height in
cm] - [ 4.6756 x age ] = _____________ kilocalories daily .
Daily nutritional needs :
Total Kcal : HC complex __________ _________ 60%
Sugar: ____________ Less than 10% Unsaturated fats ________ 20%
Saturated Fats:___________ Less than
5% Proteins _______ 15%
* kilocalories ingested - ( + RMB burned kilocalories ) = calorie Balance
|
Moment of the day
|
Food
|
Amount
|
Kilocalories
|
HC complex
|
HC simple, sugar
|
Fat Unsat.
|
Fat Sat.
|
Proteins
|
|
Break-
Fast
(25%)
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Snack (10%)
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Food
(35%)
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Afternoon
Snack
(10%)
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Dinner
(20%)
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Totals
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