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UNIT 2
NUTRITION
AND HEALTH
2.1FOOD AND
NUTRITIONAL
SUBSTANCES
MACRO-NUTRIENTS:SugarsLipidsProteinsWater
MICRO-NUTRIENTS:VitaminsMinerals
NUTRIENTS: they are the substances we
need for obtaining energy and for making
our own living matter. There are two kinds
of nutrients:
MACRO-NUTRIENTS: they are the major
components in food.
MICRO-NUTRIENTS: they are substances
which are present in small quantities in
food but which are also necessary for us.
Sugars or carbohydrates: their main
function is to provide energy. The most
common sugars in our diet are starches.
Fibre which comes from vegetables is also a
sugar. It is necessary for helping the food to
pass through the intestine.
Lipids or fats: these have many functions,
but the most important is to provide energy.
They can be found in vegetable oils and in
animal fats.
Proteins: these are necessary
for building the matter that
forms our cells.
Water: it is a fundamental
component of living matter.
Vitamins: these have many functions.
We need very small quantities of these
substances, but their absence causes
serious disorders.
Minerals: these are chemical elements
that do not form a part of living matter
by themselves but which we need in
small quantities.
FOOD PYRAMID
2.2 ENERGY
NEEDS
The energy value of a food is
proportional to the energy that is
released when the food is burnt. This
energy is measured in calories.
A calorie is the amount of heat
required to increase the temperature
of a gram of water by one degree
centigrade.
Sugars and lipids are the nutrients which
provide us energy. The human body
stores both types of nutrients so as to be
able to have constantly available energy
reserves. Lipids contain far more energy
than sugars.
Basal Metabolic Rate (BMR) is the
amount of energy which is consumed by
human body when it is totally at rest and
with a constant temperature.
2.3 A COMPLETE
AND BALANCED
DIET
An optimum diet is a complete and
balanced diet, complete because it
uses foods from every group and
balanced because we eat the
correct proportion of each food.
Criteria for an adecuate diet:
Food should provide just the right amount of energy for
carrying out our activities and for the development of the
body.
Diet should supply sufficient proteins, vitamins and
minerals.
With regard to the distribution of the foods which
provide energy, this should be done in accordance to:
Food rich in sugars →50-60% of total number of calories
Food rich in fats→ 25-30% of total number of calories
Food rich in proteins → 15-20% of total number of
calories
Disorders caused by food:
Obesity: The organism does not expel the
excess sugars but transforms them into
fats. The accumulation of fats in tissues is
the cause of obesity.
Anorexia: It is characterised by extreme
thinness due to a lack of food. People with
anorexia reject food.
Bulimia: People with bulimia eat all the
time without control and vomit almost
immediately all that they have ingested.
2.4FOOD
PRESERVATION
Ways of preserving food at
home:
Drying, salting and smoking.
Refrigeration:
Freezing
The oldest way of preservation
are drying, salting and smoking.
Refrigeration: Keeping foods in a
cold environment. When the
temperature is lowered, the action
of micro-organisms is slowed down.
Foods can be conserved for several
days.
Freezing: Keeping foods in a cold
environment (-10ºC). The action of
micro-organisms is detained almost
completely. Frozen foods can be kept for
long periods of time provided that the
cold chain is not interrupted. If a food
defrost, it must not be frozen again, it
must be eaten immediately or thrown
away.
EXPLAIN REFRIGERATION
AND FREEZING BY
COMPARING THEM.
REFRIGERATION FREEZING
Keeping foods in a cold
environment
Keeping foods in a cold
environment (-10ºC)
The action of
microorganisms is
slowered down
The action of
microorganisms is
detained almost
completely
Food can be conserved
for several days
Frozen foods can be kept
for long periods of time
provided that the cold
chain isn´t interrupted
Industrial forms of preservation:
Traditional forms of preservation
Additives
Sterilisation techniques
All the traditional forms of preservation
are used in industry (but these processes
are not always apt for all foods).Additives: They are various substances
which are added to food in small
quantities and following strict health
standars. They have different functions:
improve the flavour, improve the
appearance…
Preservatives: They are additives which
make food last longer.
Sterilisation techniques:
sterilisation consists of killing the
micro-organisms in the food by
heat. Pasteurisation consists of
heating the food (milk) to 72ºC for
15 seconds.
Use-by date: It is the day or
month after which the food can not
be used. After this date, the food
will not be at peak quality from a
health standpoint.
2.5 FOOD
TECHNOLOGY
Handling food:
Besides industrial processes, it is necessary
for people who handle food, both industrially
and at home, to follow some
recommendations:Be careful with personal hygiene. Wash
your hands frequently.Use appropriate and clean clothes (a cap,
an apron, a mask and gloves).Be careful with the hygiene of instruments
used for working.
Professionals in the food industry
receive the proper training to
ensure they work appropriately.
This training is necessary for them
to obtain a food handler´s
certificate.
New ways of obtaining food:
One of the concerns of the food
industry is to obtain the necessary
amount of food to satisfy the
demand. Different techniques have
been developed to obtain food
more efficiently than by using
traditional methods.
Agricultural techniques:
Use greenhouses in which it is
possible to obtain up to three anual
harvests for some vegetables.
Use of pesticides and herbicides to
prevent the crops from suffering the
attack of insects or the presence of
competitive weeds.
Intensive farming:
These techniques meant that
animals are fattened in relatively
short periods of time by improving
the feeding of animals and by
selection of breeds with rapid
growth.
Fish factory installations:
In these installations is where
various kinds of fish are reared. This
mean that it is possible to obtain a
good quality food in a short period of
time by using species with different
nutritional requirements.
Transgenic food:
Advances in the knowledge we
have of hereditary matters has
brought about the appearance of a
new generation of food,
genetically modified food.
New bio-technological techniques and
genetic engineering mean that it is
possible to manipulate the genetic
information of an organism. A bacteria,
a plant or an animal can be created
containing the normal genetic
information of its species but also with
new information in all the cells, these
organisms are known as transgenic.
However, genetically modified
foods are still being studied and
they will not be generally used until
it has been proven that they do not
cause any undesirable side effect to
the people who consume them.
VOCABULARY
NutrientsCalorieBasal Metabolic Rate (BMR)AdditivesPreservativesUse-by dateTransgenic
Nutrients: they are the substances we need for
obtaining energy and for making our own living
matter. There are two kinds of nutrients: macro-
nutrients and micro-nutrients.
Calorie: It is the amount of heat required to
increase the temperature of a gram of water by
one degree centigrade.
Basal Metabolic Rate (BMR): It is the amount of
energy which is consumed by human body when
it is totally at rest and with a constant
temperature.
Additives: They are various substances which are added to
food in small quantities and following strict health standars.
They have different functions: improve the flavour, improve
the appearance…
Preservatives: They are additives which make food last
longer.
Use-by date: It is the day or month after which the food
can not be used. After this date, the food will not be at peak
quality from a health standpoint.
Transgenic: It is a bacteria, a plant or an animal that is
created containing the normal genetic information of its
species but also with new information in all the cells using
new bio-technological techniques and genetic engineering.
UNIT MAP