4th ESO 2nd evaluation. Theory and exam exercises. IES Aravalle.

2^nd Evaluation: Theory and exam exercises

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.

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.

Exam exercises

Metabolic basal rate, body mass index, Hip waist index (BMI, HWI)

BMI: Indicate our basic rate of health. Weight(kg) / height (m)

HWI: Accurate indicator of the relation Waist (cm) / hip (cm)

Values BMI:

Table BMI

Nutritional status

Criteria

Underweight

Less than 18.5

Normal

18.5 to 22.9

Overweight

23 to 24.9

Pre-Obese

25 to 29.9

Obese

30

Obese Type 1 (obese)

30 to 40

Obese Type 2 (morbid obese)

40.1 to 50

Obese Type 3 (super obese)

More than 50

Values HWI:

Men

Women

Health Risk Level

0.95 or less

0.80 or less

Reduced Risk

0.96 to 1.0

0.81 to 0.85

Elevated Risk

1.0 or higher

0.85 or higher

High Risk

               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.

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

Moment of the day	Food	Amount	Kilocalories	HC complex	HC simple, sugar	Fat Unsat.	Fat Sat.	Proteins
Break- Fast (25%)
Snack (10%)
Food (35%)
Afternoon Snack (10%)
Dinner (20%)
Totals

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