NUTRITION7th grade 2nd parcial

IMPORTANCE OF A GOOD NUTRITION Food is one of the basic needs of man.It is through food that

we obtain nutritious substances needed to live,stay healthy and carry on a happy and productive life.

During the Paleolithic Age primitive man fed from the animals he hunted,fished and the plants he gathered. These animals are seen in the cave paintings found in Altamira,Spain and Lascaux,France. Here we see many bisons,deers,cows,horses and even tigers.They were nomads and their daily interest was feeding themselves.When their food finished they had to move to another place were food was found.

In the Neolithic Age man becomes sedentary ,stays in one place and now learns how to domesticate animals and plants.

NUTRITION AS A SCIENCENutrition was recognized as a science in the 20th century.Until then we learn about : 1.Nutritious substances in food 2.Different nutritious needs in each person according to age and

different physiological needs 3.Adecuate food for maintenance or restitution of healthAll these have been used in programs of nutritional education helping people get well through adequate diets.We are a result of what we eat and the excess or lack of food can make us ill.Nutrition as a science has reduced death among children and has increased life expectancy among adults.Nowadays nutrition is a field in medicine ,considered an important factor in health.

WHAT IS NUTRITION? It is the science that studies food and its

relation with health. It is the nutrients science. It is the process through which the organism

takes in ,digests ,absorbs,transports and uses nutrients eliminating final products.

It’s closely related with social aspect,economy, cultural and psychological ways.

MALNUTRITION

GOOD NUTRITION

SOCIAL ASPECTS,ECONOMY,CULTURE Social aspects: geographical location,climate Economy: place’s income Culture: religion,customs etc.Nutrition varies all around the world. The nutrition of the people in certain area depends on the geographical location and the climate.This is related to the land and the type of food that can be grown or the natural resources obtained.Adquiring other type of food through other means is determined by the economy.Culture also affects nutrition. People in certain areas eat excess of some foods or avoid others because of religion or customs .Some are missing necessary foods in their daily diet.We see this happening in India.

SUBSTANCES IN NUTRIENTS Nutrients are made up of : Proteins Minerals Carbohydrates

Vitamins Fats Humans body is made up of the same nutrients found in food.

Water : 63% proteins :17% minerals :7% vitamins :1%

Carbohydrates: 12 %

HOW OUR ORGANISM USES NUTRIENTSEating brings different chemical and physical phenomens in our body. Food follow different nutritious processes :Digestion absorbtion metabolism excretion

DIGESTION: Are the transformations occuring in the digestive tube simplifying food to substance level making it easy for absorption. In the mouth: food is chewed with saliva torn in pieces. In the stomach:food goes through regular movements

that grind it until it turns into a liquid mass. In the small intestine:food substances are mixed with

pancreatic and intestinal juices so as with bile to be totally digested facilitating its absorption.

Absorption: it is the process through which nutrients go from the small intestine to the blood circulation.

Metabolism. Are the modifications which nutrients go through since their absorption until they are excreted.

Excretion: The organism frees substances that are no longer useful through the kidneys and intestine.

NUTRIENT’S FUNCTIONS

FUNCTION ACTIVITY AGENT Plastic Constructs and repairs tissues

Proteins and some minerals Regulator Protect the organism

Vitamins and some minerals Energetic Provides energy to carry on

Carbohidrates,fats,proteins several activities

FOOD GUIDES Good nutrition depends on several factors:

economy,cultural,educational,ecological and others.It Is necessary to educate our population of how to

select,prepare and eat their food.Making food guides is a stategy to reach all Honduras with a unified,simple

real,and scientific way.They are done to improve the Honduran daily diet and contribute to their health.Food guides adjust to social,economical ,biological forms so as to customs.

Their goal is to lower illnesses related to bad nutrition,control deficiencies and excesses and also increase healthy conditions among the population.

The main purpose is to give necesssary information so people can choose their food and diet to be healthy.

NUTRITIOUS STATE OF THE POPULATION This is known through studies done by institutions

and agencies done in different groups according to sex,age. There are 4 nutritional problems in Honduras:

Deficiency in Protein energy Deficiency in vitamin A Anemia due to the deficiency in iron. Iodine deficiency bocio endemico

FOOD GUIDES Food guides have 9 messages. Each one is oriented to prevent nutritional problems. Each message has been planned in a simple way. They are easy to follow and understand. Are for all Hondurans. They were not designed for ill people.#1 IT IS GOOD TO EAT CORN,BEANS,RICE ,PLANTAIN AND POTATO IN EVERY MEAL SINCE THEY NOURISH AND ARE DELICIOUS.CEREALS:Corn,tortillas,tamales,tamalitos,rosquillas,quesadillas,pinol,chilate,rice,bread,pastas.LEGUMES:Beans,lentilsTUBERS:PotatoROOTS:Yuca,malanga, VEGETABLES:Plantain,mazapanAll these foods are rich in carbohydrates which are an energy source to carry on different activities.

# 2 EAT FRUITS EVERY DAY ,THEY ARE HEALTHYThey are rich in vitamin C and vitamin A.They have fiber and water.Fiber is important in digestion avoiding hemorroids,constipation,colon cancer and heart diseases.It is better to eat them with their skin. Beverages made with fruits should be prepared with boiled water.Processed fruits have less vitamins.Yellow fruits like mango,papaya,zapote,marañon are rich in vitamin A.It is good to eat them with meals since vitamin C absorbs the iron that is in vegetables. We can eat an orange after eating beans.

#3 EAT VEGETABLES EVERY DAYVegetables have vitamin C and minerals.They have lots of fiber so they are recommended for the digestive system. The yellow and the green ones are rich in vitamin A which is good to form and keep tissues like eyes,skin,respiratory and digestive system.They help in the inmunological system.DARK GREEN LEAVES:spinach,mustard,radish and beet leaves,celery,cilantrum,etc.DARK GREEN VEGETABLES:peppers and brocoliYELLOW AND ORANGE VEGETABLES:carrot,squash,sweet potatoe,corn.Leaves should be washed individually with lots of water.Vegetables should also be washed with lots of clean water. It is better to cook them in vapor avoiding to lose vitamins and minerals. If they are cooked in water that should not be thrown away ,it should be used for soups,rice or sauces since that water has lots of vitamins and minerals.

#4 FOR EACH TORTILLA EAT ONE TABLESPOON OF BEANSCombination of cereals(corn)and legumes(beans)form protein of good quality compared with those from animal products. Examples:Tortilla and beans – rice and beans – tamalitos pisques – rice with soy bean – tortilla and soy beanThese combinations equal one ounce of meat or an egg .Tortillas are a good source of calcium when the corn is cooked with lime.Calcium is good for the formation of teeth and bones.Tortillas and beans are an energy source since they are carbohydrates

#5 EAT AN EGG,CHEESE SLICE OR A GLASS OF MILK TWICE A WEEK.These help in growth.Diary products are proteins.They also have calcium,minerals and vitamins.Eggs have proteins which helps in growth,forms and repairs tissues.They also have vitamin B ,iron and calcium. There are different types of eggs that can be eaten:hen,turkey,geese,duck,etc.

#6 ONCE A WEEK EAT MEAT TO FORTIFY BLOOD.

Meats have lots of proteins,iron,zinc,and vitaminB for forming and repairing tissues and also for growth.Liver is rich in iron and in vitamin A .Iron is an important nutrient for the formation of blood. Zinc is a mineral alsofound in meat and it is essential for growth,defense of organism,healthy skin and increases apetite.Eating meat once a week can prevent anemia since it fortifies blood.

#7 USE IODINE SALT AND VIT. A FORTIFIED SUGARSalt with no iodine can inflamate thyroid gland andCause mental retardness.Iodine is found in seafood.Since seafood is hard to get or sometimes expensive the authorities of PUBLIC HEALTH DEPARTMENT have commanded the addition of iodine to the salt sold.Too much salt can cause hipertension,heart and kidneys diseases. Try to avoid using wet salt since it affects the iodine in it.Deficiency of vitamin A can increase child mortality.Vitamin A is found in green fruits and vegetablesSo as in dark yellow ones,also in liver. Since these foods are not consumed in a proper way the PUBLIC HEALTH DEPARTMENT has ordered the fortification of sugar with vitamin A since this product is consumed enormously all around our country.

HYGIENE RULES IN THE KITCHEN Hands should be washed before handling food Hair must be tied or covered with a cap. You must wear an apron while preparing food. All kitchen utensils and cooking area must be very clean Fruits and vegetables must be washed before handling them. Do not cough or sneeze on top of food. Do not put in your mouth utensils used in the preparation of food. When finished, leave all utensils,areas, and floors very clean . When using a rag ,it must be washed throughly several times .If

not ,then use paper towels. Wash throughly the cutting board,the dishwasher scrub and the

smashing stone. It is better to wash them with boiling water .

Hands should be washed before handling food Hair must be tied or covered with a cap. You must wear an apron while preparing food. All kitchen utensils and cooking area must be very clean Fruits and vegetables must be washed before handling them. Do not cough or sneeze on top of food. Do not put in your mouth utensils used in the preparation of

food. Be very careful if eggs are being used . A raw egg can

contaminate your other food and your working area. When finished, leave all utensils, areas, and floors very clean

. When using a rag ,it must be washed throughly several

times .If not ,then use paper towels. Wash throughly the cutting board,the dishwasher scrub and

the smashing stone. It is better to wash them with boiling water .

#8 WASH HANDS BEFORE EATING, COVER FOOD AND DRINKING WATER

To avoid diarreah and cholera food must be prepared and kept safe from flies,dust, dirty utensils and hands.Wash hands before handling food and after going to the bathroom.Use boiled or water with clorox.Keep water in clean and closed recipients.Fruits and vegetables must be washed in clean water.Grains and dry food should be kept away from rats,Roaches ,etc. Meats and cheeses must be kept in the refrigerator.

#9 TO STAY HEALTHY FOLLOW THE FOOD GUIDE PYRAMID WHEN EATING.

WAYS OF COOKING Preparing foods goes through different

stages:cleaning,washing,dividing or cutting and preparing raw foods or cooking.

Cleaning: is eliminating strange materials and separate parts that are not edible ,In animals would be taking out scales,feathers,bones,cartidleges. In vegetables would be taking away skin,seeds or other parts.

Washing :Before eating or cooking foods need to be washed,some in a light way while others need to be washed throughly. Some leaves should be washed individually like lettuce and spinach.

Subdividing or Cutting: It is dividing the food in parts for cooking and eating which helps chewing. Subdividing can be done in several ways: slicing,chopping,grinding,sieving,and juice extraction.

COOKING Foods can cause illnesses so it must be cooked properly since

heat can kill bacteria ,virus,fungi or any other agent. BOILING : It is done through putting food in water and heat

until it boils. Food should not be boiled in excess or with lots of water since it loses vitamins B and C. It can be done at low temperature or at vapor.

Low temperature : This is done in a long period of time and is usually used for making foods soft.

Vapor: Very little water is used .It is done in a very closed recipient or in a steam pan.

Frying: It is done by dipping food in very hot oil. Stirfrying : It is done with a very small amount of hot

oil.Food is cut in small pieces and then cooked in a f Grill : This is cooking food near fire.Food should be turned

frequently to avoid burning. Baking:It is done in ovens and it takes a long period of

time.Food cooks better when it is covered while being cooked.

HONDURAN KITCHEN HONDURAN FOOD IS DIVERSE . IT INCLUDES: MEATS,POULTRY,FISH,SOUPS,RICE,SAUCES,

AND STEWS.THERE IS ALSO A GREAT VARIETY OF DESSERTS AND BEVERAGES. ALL THIS IS DUE TO THE BIG DIVERSITY IN VEGETATION SO AS IN FAUNA AND TO THE SEVERAL DIFFERENT AREAS AND ETHNIC GROUPS.

THE BASIC INGREDIENTS IN THE MAYORITY OF STEWS, SOUPS AND MEATS ARE TOMATOES,GARLIC,PEPPERS,ONION, CILANTRUM AND CUMMINS.ALL THESE ARE CHOPPED AND COOKED TOGETHER .IT IS KNOWN AS SOFRITO. THAT IS OUR BASE FOR THE FOLLOWING STEPS.IT IS USED FOR ENCHILADAS,TACOS,CHICKEN,SOUP, CHICKEN STEW,BEEF STEW ,RICE WITH CHICKEN,SEA FOOD AND MANY MORE.

WHEN COOKING,THE AMOUNT OF HEAT SHOULD BE CONSIDERED. WHILE FRYING , THE HEAT MUST BE HIGH BUT NOT WHEN STEWING.

THE WAY YOU CUT YOUR MEATS AND VEGETABLES SHOULD BE CONSIDERED TOO IF YOU WANT CERTAIN FLAVORS. THIS CAN ALTER THE TASTE .

IF THE VEGETABLES ARE PUT IN A BLENDER THEY WILL TASTE DIFFERENT THAN IF YOU SLICE OR CHOP THEM.

THE AMOUNT OF TIME IS ALSO IMPORTANT. IT WILL ALL DEPEND ON THE TYPE OF RECIPE.

FOOD GUIDES QUESTIONAIRE 20 PTS. 1. Name 4 nutritional problems in

Honduras. 2.Why do most people need food

guides? 3.What is the goal of food guides? 4.name 2 legumes and 2 roots. 5.Which fruits are rich in vitamin A? 6.Why are fruits good for the digestive

system? 7.Name 2 reasons why we should eat

tortillas. 8.Why is meat important in a daily diet. 9.Name 4 types of edible eggs. 10.Why is sugar fortified with vitamin

A?