Nutricion inglés definitivo

IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT ALAQUÀS 1º DE BACHILLERATO

Nutrition and physical activity

Basal metabolic rate and caloriesDifferent types of activities and their energy-consumption

Balanced diet: quantity and quality

Index:

1.-Diet analysis1.1.-Qualitative analysis1.2.-Quantitative analysis1.2.1-Macronutrients

A.-CarbohydratesB.-FatC.-Proteinsd.-Fiber

1.2.2-MicronutrientsA.-VitaminsB.-Minerals

2.-Calories. Energy expenditure and physical activity2.1-Basal metabolic rate2.2-Consumption through physical activity2.3-Consumption through digestive factors3.-Caloric calculation3.1-Optimal weight3.2-Energy expenditure through daily activity3.3-Calculation of percentage of immediate principles3.4-Total energy expenditure3.5-Nutrients schemes3.6-Recommended intakes4.-Nutrition and physical activity

Annex I: the food wheelAnnex II: food wheel and balanced dietAnnex III: vitamins

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1.-DIET ANALYSIS

A diet is the sum of what a person eats in a day: quantity, type of food and its distribution during theday.Foods are products obtained from nature, from animal or plant origin. Nutrients are the differenttypes of substances that compose food.The metabolic system is very complex and to keep it working properly, all nutrients in a correctproportion are needed. Each nutrient has its specific role in our system and as our body is incapableof producing some of them on its own, it is necessary to have them in our diet. Unbalanced dietscould lead to alterations in our body and illnesses.

1.1.-Qualitative analysis

Food is classified into groups, according to its main nutrients. These groups make the food wheel (annex I)A balanced diet is achieved when food of each group is eaten in a correct quantity and frequency (annex II)

1.2.- Quantitative analysis.

In nutrition, the energy unit is expressed in calories (quantity of heat needed to raise 1 degree thetemperature of 1kg water), which would be a kilocalorie strictly speaking. Each type of food gives us a certain number of calories, depending on its nutrients.

Nutrients can be classified into macronutrients or immediate principles and micronutrients.

1.2.1.- Macronutrients.

Together with water, they form the main part of food. They are used to:-obtain the energy needed for the processes of life,-form and restore cellular structures.

They are:-carbohydrates,-fat,-proteins.

A.-Carbohydrates (CH)

They are also called glucides or sugars. Their composition is carbon, hydrogen and oxygen.Their functions are: energy (they are the main energy source of the body), structural,thermoregulator, reserves (as glycogen)They are classified as CH simple or monosaccharides (glucose, galactose, fructose) disaccharides(sucrose, lactose, maltose) and CH complex or polysaccharides (glycogen, starch, cellulose) .A balanced diet should at least have 50% of the calorie intake from CH. They can be found mainlyin food-group 6, but also in 3 and 5.One gram of carbohydrate gives us 4 calories.

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B.-Fat

Also called lipids. They give us the highest energy performance; they are the energy reservoirs ofour body and are essential for other vital functions and liposoluble vitamins transport.They are composed of carbon, hydrogen and oxygen although their structure is different from CH.They can be found especially in food group 7, also in groups 1 and 3 in different proportions.

There are different types of fats; the most common in humans is triglycerides, which are 99% of thefat in our bodies. Another lipid substance is cholesterol which can be found in food of animal originand whose intake should be kept under 300 gr a day as it can produce cardiovascular problems.We divide fat in food of animal origin (butter, eggs, cheese, milk) and vegetal origin (oil, nuts).Vegetal fat contains mono and polyunsaturated fatty acids, which should be our main intake of fats.Animal fat contains especially saturated fatty acids, which should be avoided as they can result inserious health problems.

They should provide 25% - 35% of our calorie intake, one third as saturated fat, another asmonosaturated and yet another as polyunsaturated.

Each gram of fat provides us with 9 calories.

C.-Proteins

They are construction substances for our body tissues and have other functions as for exampleproducing hormones, enzimes and other important substances as for example antibodies. Theyconsist of nitrogen, hydrogen, oxygen and carbon.They can be found especially in food groups 1 and 2 but also in group 3 and in some of group 4(vegetal proteins)Each gram of proteins provide us with 4 calories.

D.-Fiber

Fiber forms the main part of all vegetal food and, as it cannot be digested, it is part of the alimentarybolus and protects us against colon cancer, arteriosclerosis, diverticulosis and diabetes. Anexcessive intake may produce gas, feeling full and even stomach pain.

1.2.2.- Micronutrients.

These are vitamins and minerals.Their intake should be in small portions, nevertheless the intake is essential to regulate the cellularfunction of the body.

A.- Vitamins.

These are organic compounds which can be found in all natural foods and their intake should be insmall portions, nevertheless they are essential for our vital functions and therefore for our healthand life.

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The need of vitamins during physical exercise has been studied, also studies have been made aboutvitamin supplements when doing sports.They are divided into water-soluble or fat-soluble. The fat-soluble vitamins can build up in ourbody and may produce hypervitaminosis. This doesn’t happen with water-soluble vitamins.It’s classifications can be found in Anex III

We would like to emphasize the functions of vitamins when doing sports:-productions of erythrocytes, deriving in the cellular oxygenation,-O2 use of cells,-metabolism of carbohydrates, fat and proteins, thus energetic metabolism.

We would like to point out some incorrect concepts about vitamins

-With a balanced diet no need of a vitamin-supplement is needed.-Supplements are only needed with lack of a balanced diet or with pathologies which abnormalmetabolism; We should know that 68% of sports people take supplements prescribed by theirdoctors or trainers.-Vitamins are not a replacement of meals as they have no calories (they don’t degrade toproduce energy) neither do they build tissue.-Vitamins are a cure of certain illnesses only produced because of a lack of certain vitamins.They are not considered as medication.-There is no quality-price relation. Large amounts of money do not mean more benefits.-They can be dangerous: hypervitaminosis by excessive intake of vitamins. Vitamin A and Dare very toxic as the accumulate in liver and adipose tissue.-Vegetable and fruit cells contain a cellulose membrane which can’t be digested, therefore it isvery important to chew them well.

B.- Minerals

They are non-organic substances which the body can’t synthesize and should be provided by ourdiet.They regulate our metabolism.A lack of them produces alterations in the functional capacity of our body.

There are two groups:

-Main: 100 mg/day minimum: electrolytes (sodium, chloride, potasium), others (calcium,magnesium, phosphorus...)-Trace elements: iron, iodine, selenium, cobalt, zinc, molybdenum, copper

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2.- CALORIES, ENERGY EXPENDITURE AND PHYSICAL ACTIVITY

The energy expenditure is the energy (calories) that a body spends in a day to keep alive and active(work, school, sport, etc)

It can be divided into:

2.1.-Basal Metabolic Rate (BMR)

It is the basic energy expenditure of a person who is not active or in total restThe calculation according to Harris-Benedict which takes into account: sex, weight, height and age

Men: BMR = 66 + (13.7 x weight in kg) + ( 5 x height in cm) – (6.8 x age in years)Women: BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age in years)

2.2.- Energy expenditure with physical activity

To move our muscles, we need energy; the need of energy will depend on the type of daily activityand sport.This should be considered when calculating the need of energy.Experimental calculations have been made according to different type of daily activities:

I-sedentary: retired people, resting at homeII-moderate work: clerk, teacher, student, writer, doctor, sewer, scientistIII-medium work: shop employee, travelling, electrician, waiter, housewife-manIV-active work: farmer, construction, painter, soldierV-hard work: miner, carpenter, freight employee

There is also a division made according to each sport and energy used, calculating calories used anhour:

SPORT calorie spending(cal/hour)

ATHLETICS Speed 500Middle distance 930Long distance 750Marathon 700Launch 450Jumpers 400

CYCLING Track cycling 220After bike cycling 350

SWIMMING Speed 700Long distance 450

ROWING-GYMNASTICS 500

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SAILING 350SKY Long distance 750

Alpine 960Skating Artistic 600

Speed 720TENNIS Individual 800

Doubles 350WRESTLING 900BOXING-FENCING 600WEIGHTLIFTING 450TEAM SPORTS Basketball/waterpolo 600

Football 400Handball/rugby/volley 500

2.3.-Digestive energy expenditureThis is the energy needed to digest, absorb, transport and use the different nutrients, thisconsumption is already assumed in every caloric power of immediate principles.

3.- CALORIE CALCULATION.

Each individual should have a specific calculation of how many calories are needed. Even if thecalculation is mathematically done, this should not be taken too seriously as many factorsinfluence.

3.1.- Ideal weight .

The ideal weight should therefore be the one with which the individual feels physically andpsychologically optimal.

There are many formulas but we will use this one considering sex:

(H: height in cm, W: weight in kg)

- Woman: W = H - 100 - (H - 150) / 2

- Man: W = H - 100 - (H - 150) / 4

3.2.- Energy expenditure through daily activity.

As we already have read we should consider daily activity and sport activity as shown in schemes2.2.

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Sedentary: 15 calories per kg ideal body-weight a dayModerate activity: 20 calories per kg ideal body-weight a dayMedium: 25 calories per kg ideal body-weight a dayActive work 30 calories per kg ideal body-weight a dayHard work 35 calories per kg ideal body-weight a day

For more exact calculations we should consider different hours of the day and its activity and applythe calories needed for each activity.

3.3.- Calculation of percentage of immediate principles.

In the first place, each macronutrient shall be assigned with a percentage of the total energyconsumption and using sums of three, we will calculate how many calories each nutrient willprovide.As we know how many calories each gram of nutrient will provide us, another sum of three willteach us how to calculate how many grams of macronutrients to take. Concerning the micronutrients, sex, weight and height should be taken in consideration.

3.4.- Total energy spenditure

This would be the sum of the basal metabolic rate and the daily physical activity, professional as well sports activity.

3.5.- Nutrients schemes

There are schemes where we can find the composition of the most common food in our diet.Food is divided in groups (food wheel). On the internet there are many websites which calculate thefood composition easily.The numbers in the schemes are expressed in 100gr raw, before being processed or cooked.From here we will be able to calculate our daily intake doing simple mathematical sums.

3.6.- Recommended intakes

As we already have read, we should have a minimum daily intake of different types of nutrients tokeep healthy, depending on sex, age and weight. (Anex III)If we know the recommended daily intakes and the actual intakes, we should know if we have abalance, thus adapting our diet to the recommended needs.These calculations should be done with the average data of one week. In this WEEKLY DIET SURVEY all food should be reflected (raw, cooked, vegetables, fruit, etc)

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4.- NUTRITION AND PHYSICAL ACTIVITY

Physical activity will increase our energy consumption and thus increase the nutrients we need aswe have read before.Another matter are nutrition ergogenics Some aerobic sports with an anaerobic-lactic component (final sprint) whose main energy source isglycogen may demand special diets of “glycogen recharge” the “Scandinavian dissociated diet”when after a depletion of the deposits, a recharge is done with a diet rich in complex CH. This isdone in racing sports with more than 30km.

Evaluation of nutritional status

1.-Weight and height comparing reference schemes

2.-Body Mass Index

BMI = weight in kg/ (height in m)2

Men = 25-26 Women = 24

3.-Anthropometry

The anthropometry is the study of body composition and somatotype based on weight, height, age,sex, skin folds, bone diameter and perimeter, analysis of body structure.Anthropometric studies in sports have been made to know the ideal body for each specific sport.These have been done taking the best sportspeople of each sport. The average has been used tocreate the ideal sportsperson. Comparing these ideal sportspeople with an individual will give us thepossibility to advice each person of his/her possibilities to do a certain sport, especially whenspeaking about high competition. On the other hand, we will be able to advice the person on whatdiet to follow and what training to do, to achieve his/her goal.As regards sports, the best study on this matter was done during the Montreal Olympics of 1976 byCarter and Ross, with the MOGAP (Montreal Olympic Games Anthropological Project).

4.-Body composition

The body can basically be divided into two components:-lean components: muscles, bones and different fossil organs. Only muscle can vary size with

exercise.-fat components: which can depend on intake, physical activity, nerves and endocrinemetabolics.

The estimation of body components is used to know if variations in body weight are due toaccumulation of fat (obesity) or muscle increase due to excercise, also to know the adequatenutrition of our sportsman/woman.

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ANNEX I: THE FOOD WHEEL

ESTRUCTURAL FOODSENERGETIC FOODS 1 - 2 6 - 7

REGULATOR FOODS 4 - 5

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ANNEX II: THE FOOD WHEEL: BALANCED DIET

FOOD GRUP NUTRITIONAL

VALUE

MAIN

FUNCTIONS

VITAMINS CONSUMPTION

MILK and dairy products I

Proteinscalcium

structuralregulatory

AB1B2

1/2-1 litter/d.It can be replaced with yoghourt and cheese

FISH IIProteins, Ca,

Fe, I, K, F structuralA,D (liver)Comp B

3-4 times/ week

MEAT II Proteins, fat,Fe, P

structural Complex B1-3 times/ week

EGGS IIProteins,fat, Fe, P structural

Complex BA, D (yolk)

3-4 / week

LEGUMESPOTATOESNUTS

IIICH

Low fatfiber

Ca., Fe

energyComplex Bmainly niacine and B1

2 types/ week

VEGETABLES IV water, fiber,Fe, Ca,

regulatory AC

At least 1 portion/day

FRUITS Vwater, CH,minerals regulatory

AC

At least 2 portions/day

CEREALS VICHP, K energy

BE(germ)

4 portions/day

SWEETS VI calories energyaccording tocomponent

moderate

FATSOILS

VII caloriesfatty acids

energy Amoderate

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ANNEX III: Vitamins fat-soluble (A, E, D, K) and water-soluble

Vitamin Animal source Vegetal source FUNCTIONS Underconsumption

Overconsumption

VIT. A milk, butter, egg(yolk), fish-liver

oils

Carrot, parsley,spinach,

escarole, lettucepeppers, thistle,

tomatoe

Essential to growth,skin moisturizing,vision, hair, nails,

teeth bones.

Night blidness.Epithelia

keratinization,growth arrest.

Irritability dryskin, vomits,

orange skinned

VIT. D milk, butter, egg(yolk), fish-liver

oils

Sunbathingconverts

ergosterol intovitamin D

Regulates calciumand phosphorous

metabolism and bonesand teeth deposits

Bonealterations.

Teethalterations.Metabolicalterations.

Weakness,tiredness,

headaches,nausea.

VIT. E eggs Seed oils (soy,peanut,

sunflower,coconut).Greenleaves. Cereals

Helps the action ofthe essential fat acids,

as naturalantioxidants.

VIT. K Pork liver.Intestinalbacterialsynthesis.

Alfalfa.coliflower.

spinach.Tomatoe.Cereals.

Indispensable forblood coagulation.

Bleeding.

VIT. B1 meat (pork).livers. milk

Cereals (wholerice, wheat).

Potatoes.Legumes. Peas.

Vegetables.Yeast.

Indispensable toobtain energy for the

nervous system

Psychicirritability, legpain, loss of

appetite

VIT. B2 meat. Milk Cereals. Greenvegetables.

Intervenes in theenzymatic processrelated to cellular

oxidation. Needed forephitelian integrity.

Mouth, skinand

eyediseases.

VIT. PP meat. livers.kidney.

Cereals. Yeast. Intervenes ingrowth,function of nervous

system and skinintegrity .

Nervoussystem anddigestive

alterations...VIT. B6 eggs (yolk).

meat. livers.kidney. fish.

milk.

Cereals seeds.yeast.

Intervenes in proteinand fat synthesis,

production of bloodcells.

Anemia,fatigue,

depression,nervousdiseases.

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VIT.B12 livers. kidney.meat. milk

Essential forhaemoglobine

synthesis, productionof blood cells. Helpsthe nervous system

functions.

Anemia andgeneral

weakness

PANTOTHENIC

ACID

livers. kidney.meat. milk.

eggs. Fish roe.

Essential for thecarbohydrates, proteinand fat assimilation,

Generalweakness ofthe immune

system,bleeding,weakn

ess.FOLICACID

meat. livers spinach peas.asparagus.

cereals (wheat,rice, corn)

closely related to thefunction of vitamin

B12, necessary to theformation of bloodcells, keeps the skin

healthy.

Anemia.Digestivedisorders.

BIOTIN livers. kidneys yeast. Essential for thecarbohydrates, protein

and fat metabolism.VIT. C Fresh

vegetables.Citrus fruits.

Potatoes

Helps the bones, teethand blood vessels stayhealthy, necessary fornormal body growth,

anti-infective andantitoxic properties.

Generalweakness ofthe immune

system, generalweakness

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Education

Nutricion inglés definitivo