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Unit 2: Nutrition and food

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Unit 2: Nutrition and food

4. EATING

1. NUTRITION

5. DIET RECOMMENDATIONS

UNIT 2

2. NUTRIENTS

6. FOOD, DIET AND HEALTH

3. ENERGY SUPPLY

1. Nutrition

Nutrition is the group of processes that allow humans to obtain the matter and energy they need to build and maintain their structures and do activities.

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The cells in our body cannot obtain nutrients themselves and need organs and systems to provide them. Specialised nutrition organs perform the following processes:
They obtain nutrients from food, and oxygen from air.

They transport nutrients and oxygen to cells.
They perform cellular respiration, which takes place in the mitochondria of cells.
They remove cell waste and carbon dioxide, which must be transported from the cells to the organs responsible for expelling them.

The nutrition function is performed by the digestive, respiratory, circulatory and excretory systems, and the lymphatic system.

2. Nutrients

Humans get nutrients through heterotrophic nutrition. This means that they take organic matter in the form of food and obtain the nutrients they need from them to survive.

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How your brain is affected by what you eat

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Nutrients are compounds in food that the body needs to function correctly. The body obtains them through the digestion process.

Nutrients can be classified in different ways:

According to their function
According to the amount of food we need to eat
According to their chemical composition.

According to their function

Nutrients with body-building functions Some nutrients, like proteins, some lipids, calcium and water, supply the body with materials to build and repair the body’s structures and tissues. Nutrients with energy-producing functions Carbohydrates and lipids are the main nutrients that provide our body with the energy it needs to perform the vital functions. Proteins can also provide energy, but they have a mainly structural function. Nutrients with body-regulating functions These are nutrients that regulate the metabolic processes of our body. These are mainly vitamins and minerals, but water and fibre also perform this function in the body.

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According to the amount we need to eat

Micronutrients. The body needs them in very small amounts. These nutrients are vitamins and minerals. Macronutrients. The body needs them in larger amounts. These are proteins, lipids, carbohydrates and water.

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According to the amount we need to eat

According to their composition

Inorganic nutrients
Water
Minerals
Organic nutrients
Carbohydrates
Dietary fibre
Lipids
Proteins
Vitamins

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Organic nutrients: Carbohydrates

Carbohydrates Function: provide energy. Types:
Simple carbohydrates: sugars like glucose, fructose and sucrose.
Complex carbohydrates: Polysaccharides. Formed by several hundred simple sugars joined together in long chains. They can be branched or linear.

Organic nutrients: Carbohydrates

Complex carbohydrates: polysaccharides

Digestible polysaccharides: Include digestible starch and glycogen. Non-digestible polysaccharides: Can only be partially used. They make up dietary fibre, and include resistant starch, celluloses, hemicelluloses and pectins.

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Organic nutrients: Dietary fibre

Traditionally included in the carbohydrates group because 90 % of the compounds that make up fibre are polysaccharides. Function: Essential in regulating the digestive functions. Regulates the movement of food through the intestinal tract and supports nutrient absorption.

Organic nutrients: Lipids

Different lipids have different chemical compositions and fulfil several functions. Examples:
Fats provide energy.
Cholesterol orphospholipids form part of cell membranes.
Other lipids have regulating functions, like those that make up the sex hormones.

Organic nutrients: Proteins

Macromolecules formed by simple molecules called amino acids. Functions:
Body-building. Second most common component in the body.
Body-regulation: Such as enzymes that accelerate chemical reactions.
Defensive functions like antibodies
Transportation functions like haemoglobin.

Organic nutrients: Vitamins

Vitamins have a wide variety of compositions. We only need them in small amounts but they are essential for our body to function correctly. Divided into:
Water soluble vitamins (vitamin C and group B vitamins)
Fat soluble vitamins (A, D, E and K).

3. Energy supply

The energy value of food is proportional to the amount of energy provided by the nutrient when the food is burnt in the presence of oxygen. In other words, during cellular respiration

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3.1 Cellular respiration

Energy is obtained inside cells through cellular respiration. This process takes place in the mitochondria and requires oxygen.

3.2 The energy content of food

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The majority of energy obtained from food comes from carbohydrates, but cells can also obtain energy from lipids and proteins. Cells only use lipids to obtain energy when there are no carbohydrates. Proteins are only used when there are no carbohydrates or lipids.

3.2 The energy content of food

The amount of energy released by foods is measured in kilocalories or kilojoules.

A calorie is the amount of energy needed to raise the temperature of 1 gram of water by 1 °C.

Each gram of carbohydrate or protein gives 4 kilocalories, compared to 9 kilocalories given by one gram of lipids. Some nutrients (vitamins and minerals), water and fibre, do not provide energy.

3.3 Energy requirements

Our daily energy needs depend on our physical build, sex, age and physical activity. We must acquire the energy necessary to cover our needs, but without overeating, which could lead to weight gain.
Basal metabolic rate (BMR)
Physical activity
Digestion and nutrient absorption

3.3 Energy requirements

Basal metabolic rate (BMR): Minimum amount of energy we need to perform body functions at rest. It maintains body temperature, brain activity, breathing and heartbeat, when there is no physical activity. The basal metabolic rate value varies with size, weight, sex and age. It can also change during pregnancy and breastfeeding.

Harris-Benedict equations

Correction factor:
Sedentary lifestyle (little or no exercise):
BMR * 1,2
Regular and moderate exercise (light exercise or sports 1-3 days a week):
BMR * 1,5
Frequent and intense exercise (hard exercise or sports 6-7 days a week):
BMR * 1,725

Calorie and nutrients

3.3 Energy requirements

The physical activity we do every day. People who live sedentary lives use less energy than people who do intense physical exercise. We use different amounts of energy depending on the type of physical exercise. For example, walking fast uses 300 kcal/h and running uses 650 kcal/h.

3.3 Energy requirements

Digestion and nutrient absorption Require energy which is not included in BMR.

4. Eating

Eating is the process through which we consume the substances (food) that provide us with nutrients.

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4.1 Eating: basic concepts

Diet Food and drinks we consume on a regular basis and is normally measured in specific amounts or portions. Portion This is the approximate, measurement used to refer to the amount of a specific food that is eaten as part of a diet or when preparing recipes.

4.2 Healthy eating

When referring to healthy eating, we can also talk about a healthy lifestyle or a healthy or balanced diet. There is not just one concept of a healthy lifestyle, because it can change depending on many factors
Age
Sex
Level of physical activity
Pregnancy
Geographical region

5. Dietary recommendations

There are several ways of presenting the recommendations for a healthy lifestyle. The most well-known of these include the food wheel and the healthy eating pyramid. All of them come with the recommendation to do physical exercise and stay well hydrated.

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5.1 The food wheel

The food wheel is a visual representation of both the amount and the type of food in a balanced diet. Foods are divided into six different coloured sections that indicate:
Food group
Function of the main nutrients (energy-producing, body-building or body-regulating)
Frequency and amount we must eat (the bigger the section, the more we must eat).

5.1 The food wheel

5.2 Healthy eating pyramid

There are six levels that represent lifestyle, eating and health-related behaviours, and food consumption frequency.
The base: actions that maintain a healthy lifestyle like physical activity, emotional balance and adequate hydration.
The next three levels: foods that should be eaten daily.
The fifth level: foods that should be eaten weekly.
Sixth level: foods that should only be eaten occasionally and in moderation.

5.2 Healthy eating pyramid

6. Food and sustainability

Sustainable diet is one which takes into account the environmental component of food as well as its nutritional value and whether it meets food safety criteria.

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6.1 The Mediterranean diet

The Mediterranean diet is based on vegetables, olive oil, fish, grains, legume, potatoes, fruit, yoghurt and fermented milk, as well as water.

Recipes based on grains or potatoes and lots of vegetables and little protein.
The meal normally ends with a piece of seasonal fruit.
The main protein sources are fish, poultry, eggs and dairy products. Consumption of red meat, like lamb and beef is much lower.
sing olive oil and seasonings, like garlic, parsley, lemon, oregano or pepper, reduces the need for salt.

6.2 The Atlantic diet

Similarities with Mediterranean diet:
The main cooking fat is olive oil.
It includes many foods of plant origin like bread, potatoes, pulses, fruit and vegetables.
Large amounts of eggs and dairy, are eaten, as well as a moderate amount of meat compared to the much larger amounts of fish and seafood eaten.

7. Diet and health

How we eat affects our health. The effects can be:

Positive if they support good health

Negative if they cause diseases linked to a lack or excess of nutrients and energy like malnutrition.

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Malnutrition

Undernutrition

Overnutrition

Deficiency diseases

Malnutrition: Undernutrition

Undernutrition: Lack of energy Body uses its carbohydrate and lipid reserves and, in severe cases, causes the loss of structural proteins, which can lead to death. Disorders related to undernutrition:
Anorexia nervosa: psychological disorder characterised by refusing to eat for fear of gaining weight.
Bulimia: characterised by compulsive craving for food, followed by binge eating and purging (vomiting) due to guilt, fear of gaining weight, etc.

Malnutrition: Overnutrition

Overnutrition: excess of nutrients and energy. Stored and usually lead to negative health effects. Disorders related to overnutrition:
Obesity
Cardiovascular diseases
Cancer and diabetes are linked to obesity and can be made worse by it.

Malnutrition: Deficiency diseases

These diseases are caused by a limited or inadequate diet, that lacks certain nutrients. The most common are avitaminosis (vitamin deficiency) or iron deficiency anaemia.

7.2 Food allergies and intolerances

Allergy: Overreaction of our immune system against one type of nutrient. We identify it as a pathogen. Ex: nuts Intolerance: Not able to digest or process a type of food because we lack a particular enzyme. Ex: lactose, fructose, etc.

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7.2 Food allergies and intolerances

Adverse reactions (intolerances or allergic –defence) when eating certain foods. Most common:

Lactose intolerance, which is a reaction to lactose, a sugar found in milk
Coeliac disease, or gluten intolerance, which is a reaction to gluten, a protein found in wheat.
The most common food allergies are to nuts, eggs and seafood.

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Glutten effects on gut and brain 8 min

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Unit 2: Nutrition and food

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