NUTRITION ACTIVITIES3º ESO. NUTRITION ACTIVITIES Teacher: Eduardo Benítez. Because the BMR depends on the sex, age, weight and height. Exercise 6. Which of the following basal metabolic

DEPARTMENT OF BIOLOGY AND GEOLOGY

3º ESO. NUTRITION ACTIVITIES

Teacher: Eduardo Benítez.

NUTRITION ACTIVITIES

What three kinds of nutritional needs do we have? Check the food wheel and say what

foods can satisfy these requirements?

Structural: fish, meat… // Regulatory: fruits, vegetables… // Energetic: Pasta, rice, bread, pulses, oil, butter, bacon…

What’s a vitamin? What functions do they have?

It is a biomolecule that we cannot produce but that is necessary for the functioning of our enzymes that are proteins that lead our metabolic reactions.

Have a look at the food pyramid. What should we eat more in order to have a healthy diet?

Water, vegetables and foods high in carbohydrates What kinds of illnesses are related to an inadequate nutrition? Provide examples of

unhealthy diet habits.

Deficiency related illnesses such as Beriberi, scurvy…., Type 2 diabetes and obesity. If we can’t obtain nutrients from dietary fibre, why is it important for us?

Because we might develop chronic constipation.

What kind of biomolecules can be found in the plasma

membrane?

Lipids, Proteins and Carbohydrates. What’s the difference between an organic and an inorganic

biomolecule?

Organic biomolecules are composed of long chains of carbon meanwhile inorganic aren’t.

Which of the organic biomolecules are macromolecules or

polymers and which ones are their monomers?

Macro: Lipids, proteins, carbohydrates and nucleic acids. Bio: fatty acids and glycerol, amino acids, monosaccharides and nucleotides.

What’s the difference between feeding and

nutrition? Feeding is a biological behaviour influenced by culture meanwhile nutrition is just a biological process.

Why are carbohydrates very important

nutrients? Why are fats important in our

diet? Because they’re our first and second source of energy respectively.

What functions do proteins have in our body?

Their main function is structural.




Exercise 1. Human tissue is submerged into 8

solutions that have different concentrations of

salt. The tissue is weighed before and after

being submerged in each solution. The

following graph displays the variations in mass

after 30 minutes.

a) What is causing the variation of the tissue’s mass?

The passage of water from the less concentrated solution to the most concentrated solution, that is, the osmosis.

b) What happened to the tissue that was submerged in the solution which concentration was 0.1?

The mass variation (final mass – initial mass) changes from 0 to 0,1. It means that the final mass is higher than the initial mass. It has gain weight because of the entrance of water from the medium (less concentrated) to the cytoplasm (more concentrated).

c) What happened to the tissue that was submerged in the solution which concentration was 0.6?

The mass variation (final mass- initial mass) changes from 0 to -0.5 it means that the final mass is smaller than the initial mass. It has lost weight due to the exit of water from the cytoplasm (less concentrated) to the medium (more concentrated)

d) Which solutions did not alter the mass of the tissue?

Neither the 0.2 nor the 0.3 or 0,4 solutions produce a variation of the mass.

e) Which solutions are hypotonic in relation to the tissue?

A solution is hypotonic when the concentration of salts of the solution is smaller than the concentration of salts of the cells’ cytoplasm. The solutions that are less concentrated are: 0 and 0.1, hence, they’re hypotonic.

f) Which solutions can be considered hypertonic?

A solution is hypertonic when the concentration of salts of the solution is bigger than the concentration of salts of the cells’ cytoplasm. The solutions that are more concentrated are: 0.5, 0.6 and 0.7.




Exercise 2. The next pictures show red blood

cells that belong to three different people.

a) Which person has an excess of

minerals and which person has a

deficiency of minerals?

The first person has an excess of minerals because the blood plasma must be hypertonic to provoke the water exit from the red blood cells. The third person has a lack of mineral salts because the blood plasma must be hypotonic to enter the cells and explode them.

b) What kind of nutrients are mineral

salts? What do they serve for? They’re inorganic nutrients that have structural and regulatory functions.

Exercise 3. Every day we obtain 0,7L of water from food and our body can produce 0,3L of water on its

own (by means of the metabolism). As we lose: 1,5L of urine, 0,5L of sweat, 0,3L of water vapour during

exhalation and 0,2L of water with the faeces.

a) What is the amount of water that we need to drink daily to prevent dehydration?

x+0.7 + 0.3 -1.5 -0.5 -0.3 -0.2 = 0

x=1,5L

b) Why is it advisable to drink plenty of water when we have a temperature? And when we have

gastroenteritis?

If we have a temperature we sweat more so we lose more than 0,5L and if we have gastroenteritis we lose

more than 0,2L with the faeces so we need to drink more water.

Exercise 4. Using the Harris-Benedict equation, calculate your Basal Metabolic Rate (kcal/day).

BMR=66.5 + (13.75x66) + (5.003x176) – (6.755 x 15) = 1753,2 Kcal/day

Exercise 5. A 40-year-old woman and a 14-year-old boy have different Basal Metabolic Rates. Why?




Because the BMR depends on the sex, age, weight and height.

Exercise 6. Which of the following basal metabolic rates would correspond to a 38-year-old and a 16-

year-old person: 1200 kcal/day and 1600kcal/day.

Considering that the 38-year-old person is older and the BMR decreases with age the 38 year-old person might

have a smaller BMR.

Exercise 7. Considering an average Basal Metabolic Rate for females (aged 15 to 19) of 1460 Kcal/day

or for males of 1820Kcal/day, and the data showed in the table, calculate your energy expenditure

(energy needs). Don’t forget to include your BMR.

Kcal/Kg/min hours mins Weight TOTAL

BMR / / / / 1820

Sleeping 0,018 8 480 66 570,24

Making a bed.

0,057 0,08333333 5 66 18,81

Eating 0,03 1,5 90 66 178,2

Studying 0,031 8 480 66 982,08

Playing football

0,137 0,5 30 66 271,26

Walking 0,063 0,33333333 20 66 83,16

Watching TV

0,021 2 120 66 166,32

Having a shower

0,05 0,16666667 10 66 33

Sitting 0,028 3,41666667 205 66 378,84

24 1440

2681,91




Exercise 8. Calculate the caloric or energetic value of the next foods:

100g of lentils.

50g of bread.

150g of fish.

50g of potatoes, peas and carrots.

100g of melon.

100g lentils 333Kcal.

100g bread 240kcal 50g bread x=(50x240)/100=120Kcal

100g fish 81 kcal

150g fish x=121.5Kcal

100g potatoes 75 kcal 50g potatoes x= 37..5Kcal

100g peas 61 kcal 50g peas x=30.5Kcal

100g carrots 34 kcal 50g carrots x=17Kcal

100g melon 27kcal

Exercise 9. White bread consists of 51% carbohydrates, 36% water, 9% proteins, 3% fats and 1%

minerals. How much energy would 100g of white bread give us? [Kcal provided by 1 gram of: fat= 9Kcal;

carbohydrates=3.75Kcal; protein=4Kcal]. What have you calculated, the energetic value or the

nutritional value? What would you need to do to calculate the other one?

100 g of bread 51g carbohydrates, 36g water, 9 g proteins, 3g fats, 1g minerals.

1g fat 9Kcal 3g fat X= 27Kcal

1g proteins 4Kcal 9g proteins X= 36Kcal 1g carbohydrates 3.75Kcal 51g carbohydrates X=191.25 Kcal

Energetic or caloric value = 27 + 36 +191.25 =254.25

Kcal

To calculate the nutritional value we would need to take

away the mass of the food that we cannot digest and

use as nutrients.




Exercise 10. Imagine you had some food made up of 40g of glucids, 40g of lipids and 100g of proteins.

How many kilocalories would it represent? How many kilojoules? [Kcal provided by 1 gram of: fat=

9Kcal; carbohydrates=3.75Kcal; protein=4Kcal // 1 Kcal = 4.18 kJ].

1g fat 9Kcal 40g fat X= 360Kcal

1g proteins 4Kcal 100g proteins X= 400Kcal

1g carbohydrates 3.75Kcal 40g carbohydrates X= 150 Kcal Energetic or caloric value = 360 + 400 +150 =910 Kcal

1 Kcal 4,18 kJ

910 Kcal X= 3803.80 kJ.

Exercise 11. The following data was found on the packaging for a ready meal. Do you think it’s correct?

Give a reason for your answer.

Energy value / 100g of product: 97 kcal.

Nutritional value/100g of product: Protein 6.3 g, Carbohydrates 6.0g, Fat 2.5g.

1g fat 9Kcal 2.5g fat X= 22.5Kcal

1g proteins 4Kcal 6.3g proteins X= 25.2Kcal 1g carbohydrates 3.75Kcal 6.0g carbohydrates X= 22.5 Kcal

Nutritional value = 22.5+25.2+22.5=70.2 Kcal It might be

correct if the difference between 97Kcal and 70,2 Kcal

corresponds to the energy of the food that we cannot

digest.

Exercise 12. Analyse the food label:

a) Taking into account that the net content of the package is 350g.

What’s the caloric value of the package?

100g 402Kcal 350g X= 1407 Kcal

b) Knowing that 1 gram of fats provide 9kcal. ¿How many kcal can

you obtain from the fats of your product?

1g fat 9Kcal 0.9g fat X= 8.1Kcal




Exercise 13. Analyse the food label:

Exercise 14. Calculate the Percentage of the Reference Intake and write it in the food label.

Exercise 15. A person’s ideal body weight can

be calculated in a variety of ways. One of them

is the Body Mass Index (BMI), which is

obtained by dividing the person’s mass (in

kilograms) by their height squared (in metres).

According to the WHO, an average weight

should be between 20.5 and 25.5 (BMI).

Calculate your own BMI. BMI = 66 / 1.762 =21.3

Fat

High in fat: more than 17.5g of fat per 100g Low in fat: 3g of fat or less per 100g

Saturated fat (saturates)

High in saturates: more than 5g of saturates per 100g Low in saturates: 1.5g of saturates or less per 100g

Sugars

High in sugars: more than 22.5g of total sugars per

100g

Low in sugars: 5g of total sugars or less per 100g

Salt High in salt: more than 1.5g of salt per 100g

Low in salt: 0.3g of salt or less per 100g

a) What does it mean that the reference intake of an average adult should be 2000kcal?

On average, an adult should ingest foods enough to obtain 2000Kcal.

b) Look at the table and say if the amount of fats, saturates, sugars and salt in this product is low, medium or

high.

Fats Medium.

Saturates High.

Sugars Low.

Salt Medium.

c) Would it be healthy to have just a meal a day with this product? Why?

No, because even if you can obtain 2000Kcal eating 909g of this product you would intake too many saturates, fats and salt

which are related to hypertension, atherosclerosis and cardiac disease in high amounts.




DIETS

THE FOOD

PYRAMID

Nutrients percentage for a balanced

diet:




Exercise 16. What is the difference between the food wheel and the food pyramid? Check on

the internet what the food plate is and represent it. (http://kidshealth.org/en/parents/myplate.html)

FOOD WHEEL FOOD PYRAMID Colours that indicate the function of the foods. No function is included. Sectors with different size indicating the ideal proportion of each kind of food in the diet

Sectors with different size indicating the ideal proportion of each kind of food in the diet

Distribution of the foods according to the frequency by which they should be eaten

No frequency of each food is considered, just the frequency of each type of food. Sometimes it is included as extra information.

Sometimes water and exercise are included in the centre because they are essential

Sometimes water and exercise are included in the basis because they are essential

It is another representation of the proportions of food that we should eat in our diet. Fill half your child's plate with vegetables and fruits Make at least half the grains you serve whole grains, like oatmeal and brown rice Serve fat-free or low-fat (1%) milk and water rather than sugary drinks When buying pre-packaged foods, choose ones that are low in sodium Don't serve oversized portions

Exercise 17. What characteristics must have a diet to be considered balanced and healthy?

Give an example of a diet that is considered to be balanced.

• Eat a variety of different foods to have all the nutrients that we need. • Have several meals each day to make sure that we satisfy our daily energetic needs. • Eat fresh vegetables to obtain water, vitamins and mineral salts that are essential for our metabolism

appropriate functioning. • Eat fibre-rich foods daily to do a good digestion and prevent constipation. • Avoid conveniencie foods because they have lots of additives, low fibre content and high amounts of

saturated fats and salt. • Reduce your consumption of foods that are rich in saturated fats and cholesterol because they’re

closely related to cardiac diseases.

The Mediterranean diet, because it follows the previous recommendations.

Exercise 18. Using the previous information design a balanced diet for a day.

- Imagine that the diet is for a boy or a girl of the ranges given in the table.

- Do not forget to check how much energy they need per day.

- Remember the diet must be varied (check the food wheel).

- It must include five meals (three main meals and two snacks).

- It must contain fibre.

- Respect the recommended percentages for each nutrient.

http://kidshealth.org/en/parents/myplate.html




Food Household use unit Amount Nutrients Kcal/100g Kcal

Breakfast Whole milk Glass 250 ml Protein 61 409,84

Chocolate biscuits 5 units 60 g Carbohydrates 490 12,24 Orange 1 unit 150 g Carbohydrates 40 375,00

Snack Walnuts a handful 50 g Protein and fat 594 8,42

Lunch Rice 1 mug 50 g Carbohydrate 352 14,20 Fish 1 unit 175 g Protein 96 182,29

Banana 1 unit 150 g Carbohydrate 82 182,93 Snack Apple 1 unit 250 g Carbohydrate 50 500,00

Dinner

Salad: lettuce and tomato a dish 200 g Vitamins and minerals 33 606,06 Oil 3 spoons 45 ml Fat 897 5,02

Boiled ham 4 slices 80 g Protein and fat 126 63,49 Flavoured yogurt 1 unit 125 g Carbohydrates 91 137,36

2496,85

Exercise 19. Match each food-related illness with its definition:

1. Marasmus a) Malnutrition that occurs because of a complete lack of food. The patients are painfully thin.

2. Kwashiorkor b) Malnutrition that occurs when there’s a considerable lack of protein in the diet. A swollen belly is a symptom

of this illness.

3. Beriberi, scurvy,

pellagra c) Illnesses produced by a deficiency of vitamins in the diet.

4. Anaemia d) It can occur because of a deficiency of iron in the diet

5. Goitre e) The lack of iodine in the diet leads to an enlargement of the thyroid gland and swelling in the neck.

6. Obesity f) It is caused by a disproportionate intake of foods rich in fats and sugars.

7. Type 2 diabetes g) When the body is exposed to an excessive consumption of sugar, its cells become immune to the horomone

insulin. This hormone is responsible for the uptaken of sugars from the blood to the cells. As insulin doesn’t work, sugar stays in the bloodstream (hyperglycaemia) creating severe disorders.

8. Anorexia h) The patients have a distorted view of their body and reject food because they’re afraid of gaining weight. The

starvation of the body can cause organ damage or even the death.

9. Bulimia i) Eating compulsively, experiencing feelings of regret and vomiting the food are the symptoms of this disorder.

10. Anaphylactic shock j) Fast and generalised reaction of the immune system to an allergen. It produces hives (skin rash) and the tongue and respiratory tract swells up. It can produce suffocation and death if antihistamines are not given.

Exercise 20. What’s the difference between food allergy and food intolerance? Provide examples of

both.

Allergy Intolerance Immune system over—reacts to an allergen releasing histamines and

antibodies. Digestive system cannot break down the nutrients or the metabolism

cannot process them so they accumulate. Allergy symptoms: rash, running nose, difficulties breathing… Digestive system problems

Immediate response even with small amounts of foods Delayed response, often when the food is ingested in big amounts E.g. Walnuts, Wheat, Soy… E.g. Celiac disease, Lactose intolerance…

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NUTRITION ACTIVITIES3º ESO. NUTRITION ACTIVITIES Teacher: Eduardo Benítez. Because the BMR depends on the sex, age, weight and height. Exercise 6. Which of the following basal metabolic