0 Nutrition and

Dietetics
Author: Chef Gustavo Graciano
Collaborators: Chef Mauricio Armendaris, Eng. Milene Diaz
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Academy of Culinary Professionals of the Americas

Nutrition and diet

NUTRITION
PROFESSIONALS OF THE
AMERICAS

FIRST CHAPTER

NUTRITION BASICS

TOPIC 1 INTRODUCTION TO NUTRITION

Food and nutrition
Nutrients, calories, digestion, absorption and metabolism.
What happens when you eat; the recommended diet; factors that influence food selection
Energy value of food, energy requirement of the body Nutritional reality: Basic foods.
Discussion topic: the perfect food.

TOPIC 2 CARBOHYDRATES
Introduction; sugars; simple carbohydrates; starches and fibers; complex carbohydrates; digestion,
absorption and metabolism; carbohydrate function; nutritional tips.
Food reality: grains.
Discussion Topic: Alternative Sweeteners

TOPIC 3 LIPIDS: FATS AND OILS.

Introduction; triglycerides; fat in food; function of fats; rancidity;
Lecithin; cholesterol; digestion, and absorption and metabolism; Nutritional tips.
Food reality: choosing vegetable oils and margarine.

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TOPIC 4 PROTEINS
Introduction; protein structure; protein function; digestion, absorption and metabolism; nutritional tips.
Food reality: selecting and cooking legumes.
Discussion topic: food irradiation.

TOPIC 5 VITAMINS
Introduction: fat-soluble vitamins; water-soluble vitamins; vitamin toxicity; vitamin deficiency; questions.
Food reality: control of vitamins and minerals, stored, preparation and cooking.
Discussion topic: vitamin and mineral supplements.

TOPIC 6: WATER AND MINERALS

Introduction: water; major minerals; residual minerals; mineral toxicity; mineral deficiency; osteoporosis;
nutritional tips.
Food reality: lead.
Discussion topic: water fluoridation.

TOPIC 8:
UNIFYING CONCEPTS
Dietary recommendations; menu planning guide; nutritional pyramid, nutritional label.
Food reality: nutrition in the supermarket.
Discussion topic: quackery in nutrition.
Nutrition and diet

CHAPTER TWO

LENGTH OF LIFE AND NUTRITION

FOR SPECIAL SITUATIONS

TOPIC 9: NUTRITION IN PREGNANCY, BREASTFEEDING AND THE

NEWBORN.
Introduction: nutrition in pregnancy; menu planning for pregnancy; diet and nutrition for the first 4 to 6
months of the newborn; introduction of solid foods for babies from 5 to 12 months.
Food reality : caffeine.

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Discussion topic: Foods and drinks you would rule out during pregnancy.

TOPIC 10: NUTRITION AND MENU PLANNING FOR CHILDREN AND

ADOLESCENTS.
Introduction: growth and necessary nutrients during childhood, factors that influence nutrient consumption
for children, menu planning for children; nutrients necessary for development during adolescence; factors
that influence nutrient consumption for adolescence; menu planning for teenagers.
Food reality: breakfast cereals.
Discussion topic: food allergy.

TOPIC 11: NUTRITION AND MENU PLANNING FOR OLDER ADULTS.

Introduction: the aging process; nutrition for aging adults; Menu planning for seniors.
Food reality: selecting and cooking for yourself.
Topic of discussion : dietary supplementation and the elderly or older adults.

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PROFESSIONALS OF THE AMERICAS Nutrition and diet

TOPIC 12: NUTRITION AND WEIGHT MANAGEMENT.

Introduction: definition of obesity; health implications of obesity; causes of obesity; obesity
treatment; menu planning to lose weight; the problems of low weight.
Food reality: guide to healthy snacks.
Discussion topic: evaluation of diets for weight loss and eating disorders.

TOPIC 13: NUTRITION AND MENU PLANNING FOR ATHLETES.

Introduction: nutrition for athletes, carbohydrate; menu planning for athletes.
Food reality : pasta.
Discussion topic: sports drinks.

TOPIC 14: MENU PLANNING FOR VEGETARIANS.

Introduction: definition of vegetarianism; menu planning for vegetarians; ideas for menus;
similar origins of meat and tofu products.
Food reality: soybeans.
Discussion topic: macrobiotics.

CHAPTERTHIRD
NUTRITION AND HEALTH.

TOPIC 15:NUTRITION AND CORDIOVASCULAR DISEASES.

Introduction: arteriosclerosis; diet and cardiovascular diseases; hypertension; menu planning
to prevent cardiovascular diseases; planning low-sodium menus.
Discussion topic: iron and cardiovascular diseases.

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Nutrition and diet PROFESSIONALS OF THE

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TOPIC 16: NUTRITION AND CANCER.

Introduction: carcinogens in foods, nutrients and cancer; menu planning low in cancer risks.
Food reality: 5 times a day.
Discussion topic: cancer and quackery.

CHAPTER FOURTH
MARKETING AND NUTRITION IN THE
FOOD ESTABLISHMENTS.

TOPIC 17: MARKETING IS A NUTRITIONAL PROGRAM.

Introduction: consumer interest in nutrition; response from the establishment operator; how
to decide if the nutritional program is correct; development of a nutritional program; how to
communicate the program to clients, promotion, how to involve staff; assessment.
Discussion topic : food labels in restaurants.

TOPIC 18: THE DEVELOPMENT OF HEALTHY RECIPES.

Introduction: cooking methods; modification of recipes; season and season; before and after
modifying recipes.
Food reality: 5 times a day.
Discussion topic: when is a recipe nutritious?

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CHAPTER FIVE

TOPIC 19: AGRICULTURE AND ITS BASIC PRINCIPLES.

Introduction. The importance of agriculture to ensure the constant and safe supply of food,
risks to the safety of agricultural production, use of pesticides, control of food products,
foods considered organic and their regulation, genetic modification, concept of sustained
agriculture, future challenges of the industry.

CHAPTER SIX
TOPIC 20: ASSESSMENT OF THE ENERGY CONTRIBUTION OF
THE MENU
Introduction. The energy content of foods in a daily menu. Dynamic energy calculation
table.

TOPIC 21. HOSPITAL DIETS

Introduction. Requirements in disease conditions. Types of hospital diets. Standard menu
for different hospital diets.

CHAPTER SEVEN:
TOPIC 22: GLOSSARY

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Nutrition and diet PROFESSIONALS OF THE

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FIRST CHAPTER
NUTRITION FUNDAMENTALS

TOPIC 1: INTRODUCTION TO NUTRITION

KEY QUESTIONS
¥ What is the difference between nutrition and food and what is a nutrient?
¥ What is the function of nutrients?
¥ How are nutritional requirements measured and what is the energy requirement based
on?
¥ How is food used in our body, the processes of digestion, absorption and metabolism?
¥ What is the recommended diet and its purpose?
¥ What factors influence food selection?

EVALUATE YOUR KNOWLEDGE.

Answer if the following statements are false or
true:
TRUE FAKE
Fat is a nutrient EITHER EITHER
Calories are measures of energy EITHER EITHER
Women have more energy needs in their EITHER EITHER
basal metabolism than men.
The larger the body, the more energy it
will spend on physical activities.
Food is discharged from the stomach to EITHER EITHER
the large intestine.
Enzymes help digest food by turning it
into small units until it can be absorbed. EITHER EITHER

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The recommended diet, in the case of

vitamins are the minimum requirements. EITHER EITHER

Metabolism consists of developing and

EITHER EITHER
separate substances in the body.
The recommended diet refers to what we should
consume daily. EITHER EITHER
Cost and convenience are factors that affect food
selection.
EITHER EITHER

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Nutrition and diet

FOOD AND NUTRITION

Normally the words food and nutrition are used interchangeably and they really are
different concepts.

Food is a voluntary process through which products that are available in the food market are
chosen and ingested. These products are foods that contain nutritional substances or
nutrients.

Nutrition is a set of involuntary processes through which ingested foods, even when they
do not comply with adequate ingestion regulation, are absorbed and their nutrients are
transformed into simpler chemical substances. For this, the intervention of the digestive,
circulatory, respiratory and excretory systems is necessary.

Today, nutrition also examines the processes by which different kinds and quantities of
foods are chosen, as well as the balance of foods and nutrients in the diet.

Each of the foods consumed are sources of substances necessary for the development of life,
which are extracted from the food through an absorption process and sent to their final
destination: the cells of the tissues.

Digestion is the process by which the food ingested is broken down into its constituent units
until it obtains simple elements that can be assimilated by the organism and used to obtain
energy from them or to incorporate them into the corresponding living matter. The main
people responsible for the digestion process are digestive enzymes, whose function is to
break the bonds between the components of food.
Scientific studies indicate the great importance of nutrition for health. Almost daily, news
reports appear that inform about the effects caused by the different types of foods that are
ingested. Thus, the excess fat has been

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determined as negative for the human organism, since without a doubt it has been the cause
of diseases such as heart disease, cancer, stroke and diabetes and its complications (diseases
that continue to lead the causes of deaths in the world, according to official reports).

Other reports go even further by stating that two-thirds of individuals die in part due to
inadequate food intake, defined as regulatory diets.

NUTRIENTS : They are substances in food that provide energy and participate in the
growth and maintenance of the body. Nutrients also regulate many of the body's processes,
such as heart rate, digestion, and keeping the body in optimal condition.
There are approximately 50 nutrients that can be classified into 6 groups, namely: water,
proteins, carbohydrates, lipids (fats and oils), vitamins and minerals.

Nutrients have the following functions in the body:

Form the body's tissues or replace those that already exist

PLASTIC FUNCTION
FUNCTIO
Regulate metabolic processes N
REGULATORY

Provide energy for the body to carry out its daily

•>
activities: breathing, maintaining body temperature, kA
ENERGY FUNCTION
running, etc.

Classifying them by their function:

Water: allows the development of the different biochemical processes that regulate the
body's processes.
Carbohydrates, lipids and proteins: provide energy, promote growth and maintenance, as
well as regulate body processes.

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Vitamins: regulate the different metabolic chains of the body

Minerals: promote growth and maintenance and regulate body processes.
By the type of nutrient they are classified as:

Macronutrients or immediate principles

Micronutrients

- Carbohydrates or carbohydrates
- Lipids -Vitamins

- Proteins or proteins -Minerals or mineral salts

Food also contains water and fiber, two vital components for our body.

Most food mixtures are composed of water in large proportions, carbohydrates, proteins and
lipids. Meat, for example, is a food that, compared to others, has a high protein content and
also contains other nutrients such as fat and water; Cereals are mostly carbohydrates and
also contain some protein.

It has been said many times: “you are what you eat.” This is an absolute truth, since the
nutrients you consume will be found in your body. Water is the nutrient found in the
greatest composition in the body, as it consists of 60% of the body weight, while proteins
and fats make up almost 20% each.
Carbohydrates, in turn, total 0.5% of its weight. The rest of the body weight includes
minerals, such as calcium in the bones, and vitamin residues.
Finally, nutrition examines how the body digests, absorbs, transports and uses or excretes
the foods that the body consumes.

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Insufficient diet : It is one that includes the intake of foods whose energy contribution does
not respond to the requirements of the individual, according to their sex, age and activity.

Moderation Diet: It means that the individual does not eat excessive amounts of food.
Adequate Diet: It is one that allows one to ingest in a balanced way, as well as varied, in
types of foods, sufficient kilocalories and nutrients to satisfy the requirements of the
individual, according to their sex, age and activity.

ENERGETIC VALUE OF THE FOOD

One of the objectives of food intake is to obtain energy for the development of daily
activities, but only certain nutrients provide energy, such as carbohydrates, lipids and
proteins.

The energy that a food offers or the energy that the body needs can be measured in energy
units, and units such as calories (Cal) or kilojoules (kJ) can be used.
Normally in Nutrition texts the term Calorie is used as an equivalent to kilocalorie, which
is a unit of 1,000 calories, the correct thing is to use the term kilocalorie or kcal.
The energy intake of a particular food can be determined by burning the portion of the food
and measuring the amount of heat it produces.

According to this assessment, the nutrients that provide energy do so in the following way:
CARBOHYDRATES 4 kilocalories per gram
LIPIDS 9 kilocalories pergram
PROTEINS 4 kilocalories pergram

Vitamins, minerals and water provide no kilocalories.

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Although alcohol is not a nutrient because it does not promote the growth or maintenance of
the organism, it provides 7 kilocalories per gram, because its metabolism allows the
development of chemical reactions that generate energy.

The gram is the unit of weight, and according to bibliographic information that uses other
weight units, some equivalences can be included:
An ounce has 28 grams (g).
One kg has 1000 grams (g).
One kilocalorie is equivalent to 4.18 kJ.
The number of kilocalories you need responds to the sum of the requirements to satisfy
three aspects:
¥ Basal metabolism,
¥ Level of physical activity,
¥ Energy for the assimilation of food

BASAL METABOLISM , which represents the energy needed when the body is resting or
not working, that is, the energy necessary to carry out involuntary activities of the body such
as breathing and the movement of blood in the circulatory system.

Metabolism (BMR) depends on several factors:

Sex.- For men, the rate is higher than for women, because the baron has a greater proportion
of muscle mass (muscles require greater energy to metabolize fats). The BMR of women is
thus 10% lower than that of men.

Age - As people age, fatty tissues generally increase and muscle tissue is lost. As a result,
the BMR It declines by 2 to 3% for each decade after age 30.

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Growth.- Children, pregnant women and lactating women have a BMR higher, since they
require energy to form their own tissues as a new being, offer the necessary nutrients to
another being and also cover their own requirements.

Height.- Tall and thin people have more body surface area and lose temperature faster, their
BMR consequently, it is higher.
Temperature.- The BMR increases in both cold and hot environments. To try to keep body
temperature stable, the BMR It increases approximately 7% for each degree Celsius.

Fever and stress.- These two conditions affect the energy requirement, and therefore will
require a different food intake. Generally you must increase the requirement and satisfy that
requirement after the febrile process.

LEVEL OF PHYSICAL ACTIVITY, according to the activity carried out, an amount of

energy is spent on the work performed, which can be classified as:

Table No. 1.1: Scheme of the classification of different human activities

Activity Women Men
light Office employees Lawyers
Housewife using household appliances Doctors
Teachers Teachers
Most low effort professions
Most low effort professions

Moderately active Students Students

Housewives without appliances Fishermen
Light industry workers Majority of agricultural workers
Warehouse Clerks Light industry workers Low effort
construction workers

Very active athletes Miners

Ballerinas Blast furnace professionals

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Agricultural workers Various activities of agricultural

workers
Active soldiers
Exceptionally active Construction workers Construction workers
Blacksmiths
Lumberjacks

Source: Nutrition and Dietetics. Javier Martínez Monzó

The following graph shows consumption in kilocalories in physical activities:

Table No. 1.2: Caloric consumption in different human activities
CATEGORY / MEN / WOMEN /
ACTIVITY CALORIES BY CALORIES PER
HOUR HOUR

Light 120- 294 90-204

Surf for pleasure
Drive a car
Shopping
Walk, read a book
Fishing, golf
Moderate 300 - 444 200 - 204
Riding a bicycle
Dancing, playing volleyball
Strong 450 - 594 330 – 444
Snow and water skiing
Tennis in competition
Mountain climbing, jogging
Very strong 600 – 744 450 – 564
Jumping, foot ball, diving.
Basketball, swimming
Ultra heavy 750 - + 570 - +
Ski, paddle, run
Source: Nutrition and Dietetics. Javier Martínez Monzó

The amount of kilocalories burned depends on the type of activity, how long it is done and
with what intensity, as well as the size of the individual (the larger the individual).

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the body, the more energy is lost in physical activities). This is why aerobic activities, such
as walking, jogging, cycling and swimming, are excellent ways to burn kilocalories, as long
as they are done with enough intensity to increase your breathing and heart rate.

Physical activities are responsible for 25 to 40% of the total energy we need.

ENERGY FOR THE ASSIMILATION OF FOOD.- Corresponds to the energy necessary

to digest and absorb food (this is referred to as the thermal effect or specific dynamic action
of the food).
The thermic effect of food assimilation is a small contributor to energy consumption and is
estimated at 5 to 10% of the total energy required. In other words, for every 100 kilocalories
you consume, between 5 and 10% is used for the digestion, absorption and metabolism of
nutrients.

DIGESTION, ABSORPTION AND METABOLISM

Once the food has been ingested, it begins a journey through the body until the nutrients it
contains reach their final destination: the tissue cells. During this journey three different
processes occur; digestion, absorption and metabolism.

Before explaining these three processes, some knowledge of human anatomy is required.

Digestive system:

The digestive system is a long tube, with important associated glands, its function being the
transformation of complex food molecules into simple substances that are easily used by the
body. These simple nutritional compounds are absorbed by the intestinal villi, which line the
small intestine. Thus, they pass into the blood and nourish each and every one of the cells in
the body. from the mouth

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Up to the anus, the digestive tube measures about eleven meters in length. Digestion itself
begins in the mouth.

The components of the digestive tract are:

Mouth: Cavity that begins the tract and also begins digestion, here the teeth grind the food
and the secretions of the salivary glands moisten it and begin its chemical decomposition.

Esophagus: Tube that runs through the neck area until it reaches the stomach.

Stomach: A muscular bag with a capacity of one and a half liters, under normal conditions,
whose mucosa secretes the powerful gastric juice, here the food is agitated until it becomes
a slurry called chyme.

Small intestine, about seven meters long, although very folded in on itself. In its first
portion or duodenum it receives secretions from the intestinal glands, bile and juices from
the pancreas. All of these secretions contain a large amount of enzymes that break down
food and transform it into simple soluble substances.

Large intestine, just over one and a half meters in length. Its final portion is the rectum,
which ends in the anus, where indigestible remains of food are evacuated to the outside.

Digestion is the process by which ingested food is broken down into its constituent units
until it obtains simple, easily assimilated elements.
During the digestion process, with the help of digestive enzymes, which are actually
metabolic catalysts that act by their mere presence, accelerating chemical processes and
helping to break down complex nutrients.
Complex proteins are digested or reduced to simple amino acids, complex sugars are also
reduced to simple sugars, such as glucose, and fat molecules are transformed into fatty acids
and glycerol.

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To take advantage of the nutrients present in food, they must pass through the walls of the
stomach or intestine to the tissue cells.
This process is called absorption, nutrients are absorbed into the blood or lymph, the two
fluids that circulate through the body carrying the products needed into the cells and
removing waste.
Blood is mostly made up of water, red blood cells (which carry oxygen to cells), white
blood cells (which are important for the immune system, which defends the body from
disease), nutrients, and other components. Lymph, or false blood, is similar to blood but
does not have red blood cells and empties into the venous system.
Metabolism occurs in each cell, which refers to all the chemical processes for which
nutrients are used. Metabolism has two parts, that of building substances, called anabolism,
and that of breaking down substances, called catabolism.
In each cell, nutrients, such as glucose, are divided into smaller units in a catabolic reaction
to generate energy. This energy is converted into heat to maintain body temperature or is
used to do some specific work in the cell.
During anabolism substances, such as proteins, are built from their basic components and
new tissues and higher structures are generated.

WHAT HAPPENS WHEN YOU EAT

The digestive system begins with the mouth or oral cavity. The tongue, which extends
across the floor of the mouth, is responsible for moving food in a circle during chewing and
contracts, wrapping around itself when swallowing. The tongue is covered with taste buds,
which are sensitive to four primary fundamental flavors: sweet, sour, salty and bitter.
Recently, a new flavor called umami has been identified, present or detected in monosodium
glutamate.

In the mouth there are 32 permanent teeth that grind and crush food, which facilitates
enzymatic work. Saliva is a fluid produced by the salivary glands that contains important
digestive enzymes (amylase to break down carbohydrates, an antimicrobial agent -
lysozyme -, which allows inactivating part of the

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bacteria contained in food) and large amounts of mucus, which turn the food into a moldable
mass and protect the walls of the digestive tube through the esophagus.

When swallowing occurs, the epiglottis tissue covers the trachea so that food does not go to
the lungs. The food then enters the esophagus, a muscular tube that takes it to the stomach.
Food goes directly down through rhythmic contractions of the muscles that are in the walls
of the esophagus, peristalsis is the name of this involuntary contraction, which forces food
through the entire digestive system. Peristalsis also helps break food into small particles, it
works almost like juicing. Food passes from the esophagus through the cardiac sphincter, a
muscle that relaxes and contracts to lower food from the esophagus into the stomach.
The stomach is a muscular sac that can hold 4 cups or a liter of food, and is lined with
mucous membrane. In this membrane there are digestive glands that produce hydrochloric
acid and an enzyme that breaks down proteins. Hydrochloric acid helps in the digestion of
proteins and is also capable of destroying pathological bacteria. This acid can also be
harmful to the stomach. Therefore, the stomach protects itself with a thick line of mucus.
This hydrochloric acid is produced only when we eat or think about eating.
Digestion here can last several hours and the temperature exceeds 40ºC, so sometimes the
half-digested sugars and starches ferment, giving rise to the well-known gases that are
expelled through the mouth or pass into the intestine. Lipids pass practically unchanged
through the stomach since there is no important enzyme that takes care of them. Lipids
surround the small fragments of food and do not allow gastric juices and enzymes access to
them, which is why they attenuate the digestion of other nutrients. Nutrient absorption is
very limited through the stomach walls

The stomach agitates substances so that they can pass into the first part of the small intestine
in small quantities (since the small intestine cannot process much food at once).

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The bolus is ready when it reaches a liquid consistency and is called CHYMO. The function
of the stomach is also to maintain, as if it were a tank, the food that is emptied into the small
intestine in a period of approximately 2 to 4 hours.

Liquids leave the stomach faster than solids; Carbohydrates and other protein foods go away
faster than fatty foods.

Very little absorption occurs in the stomach except for alcohol.

The small intestine has a length of approximately 20 feet (11m.) divided into three parts:
DUODENUM, JEJUNUM AND DISTAL OR ILEON. It begins in the duodenum (after the
pylorus) and ends at the ileocecal valve, where it joins the first part of the large intestine.
The small intestine has numerous intestinal villi that increase the surface area for intestinal
absorption of nutrients and proteins.
The small intestine has a smaller diameter than the large intestine, but is much longer.

The duodenum is about a foot long (25 to 30 cm) and receives digested food from the
stomach, as well as enzymes from other organs in the body, including the liver and
pancreas. The liver provides bile, which will help in the digestion of fats; The pancreas
provides several digestive enzymes and bicarbonates that neutralize stomach acids.
Additionally, the small intestine provides its own digestive enzymes.
The muscular walls mix CHYME with digestive juices and attract nutrients to contact the
villi of the duodenum and Jejunum, allowing their passage to the blood or lymphatic
vessels, from where they are transported to the liver and the cells of the body. The
duodenum joins the jejunum after 30cm from the pylorus.
The duodenum communicates with the second section, the Jejunum, and then with the
Ileum.
The majority of digestion will take place in the first half of the small intestine.
The remainder goes to the large intestine after 3 to 10 hours. The large intestine, also called
the colon, is approximately 4 to 5 feet long and extends from the Ileum to the cavity called
the rectum.

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One of the functions of the large intestine is to receive and store the residual products of
digestion, in other words the indigestible material. The large intestine stores this waste
material in the rectum, until it is discharged in the form of solid feces through the anus,
which opens to allow the evacuation of said remains.

THE RECOMMENDED DIET ALLOWED

The recommended diet has been prepared by the Food and Nutrition Board of The National
Academy of Sciences and National Research Council, in Washington D. c. in 1941.
The recommended diet allowed includes recommendations on nutrients to be consumed by
the population (today each country has its own recommendations) and are reviewed every 5
years to keep them updated.
This recommended diet is defined as follows:
The level of essential consumption of nutrients, which based on scientific knowledge, is the
judgment of the Food and Nutrition Board, to meet this need to keep people healthy.
Any individual with special nutritional problems and/or needs is not included in this
concept.
For these diets, there are established standards for proteins, 11 vitamins and 7 minerals; This
is not the case for carbohydrates or fats, since it is considered that individuals who comply
with the consumption of proteins, vitamins and minerals, and consume a variety of foods,
are complying with the established recommendations.

It is important to recognize that there are different types of RDA for different groups of
people: infants, children, men, pregnant women, lactating women, etc.
In turn, these groups are also divided by age, height and weight. This generally allows for
preliminary planning and evaluation of diets and menus for different groups of people; for
example nursing homes, schools etc.
Likewise, minimum recommended diets can be used by individuals to comparatively
examine their own diets; to analyze or evaluate the quantity of food in the national and
international market. The nutrient content of the different

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Products must appear on nutritional labels, forcing producers to follow standards and
guidance for public consumption.
These are the general functions of the RDA

FACTORS THAT INFLUENCE FOOD SELECTION

As nutrition studies advance, there is a greater correlation between diet and good health.
Unfortunately, there are other factors that play a very important role when choosing what to
consume, and it is not exactly the nutritional information on which this choice is based.
Understanding why food is chosen requires multiple observations.
According to simplified studies, 16 most important factors can be considered in the choice,
which are directly related to the general preference.

¥ Characteristics of the meals. ¥ Body weight.

¥ Age. ¥ Race.
¥ Family relationship. ¥ Familiarity with food.
¥ Television. ¥ Nutritional knowledge.
¥ Culture. ¥ Attitude of our parents.
¥ Personal concept. ¥ Association we have with foods.
¥ Socioeconomic status. ¥ Geographic location
¥ Sex.
¥ Pressure from friends.

Religious beliefs could be added to this group, which in some cases restrict the consumption
of certain foods.
These factors do not act independently. The consequence of all this is that choosing what
you consume will involve much more than just anything “that tastes good.”
Still many people, including producers, do not consider these aspects in their offer, nor in
their daily lives.

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It is now about looking at foods according to availability, palatability, cost and convenience;
as well as sociological and nutritional conditions, which will shape the choice.

AVAILABILITY
Food availability plays a key role in determining choice. It is worth mentioning as an
example people who condition their choice thinking about the rationalization of food
products during world wars. This situation caused diets and recipes to be altered due to the
deficiency. On the other hand, no culture consumes everything it could eat; For example,
some insects that are considered a delicacy in Indonesia would never be consumed in
America.
Until about 500 years ago, most people produced, hunted or exchanged food, mainly in their
areas of influence. Today, there are tremendous varieties of foods available in Europe and
America, coming from almost all over the world. Because of this great variety of products,
there must be other factors that explain why choosing something over other products.

FOOD PALATIBILITY
For food to be accepted, it will depend on its flavor, texture, smell and temperature. Each
person has a sensory difference with flavor; A food that for someone is salty, for another,
will seem insufficient. The texture of the food will also determine its acceptance. Thus,
mashed potatoes are expected to be smooth; a soft meat, a crunchy apple.
Fat in foods has a pleasant texture and allows the food to feel pleasant in the mouth.
The smell of the food and temperature also influence the acceptance of the product, foods
whose appreciation is better hot will be better consumed hot and cold foods, cold. This, in
addition to being for reasons of taste, is due to a basic health principle.

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COST AND CONVENIENCE

Cost and convenience also influence the choice. At some point in life, financial difficulties
arise. In these circumstances, people tend to consume inexpensive products thinking about
quantity. On other occasions, for example, more is spent than possible on special events,
such as birthdays or anniversaries.
On other occasions, products are purchased only for their price, without considering other
factors.
Today, more people work outside their homes and, as a result, have less time for other
activities, including cooking. This is when convenience becomes another determining factor
in food selection. This occurs more frequently when income is higher and available time is
more limited.
Individuals and families who find themselves in these situations consume the foods that best
suit them, according to their additional income.
That is why in recent decades the growth of quick-service food chains has multiplied
impressively and consequently, the production of meals at home has decreased.

THE SOCIAL FACTOR

One of the strongest social relationships that exist with food is due to the fact that,
historically, people who are part of a community share among themselves a preference for a
certain group of foods. This creates a feeling of togetherness between people through the
food they share. This social norm has continued through the years, whether the meal has
been formal or informal.
Changing this habit of preference is something that one would hate, for the simple reason
that it manages to meet social needs.
Even today, when a bit of the sense of community has been lost, there is still a tendency to
share similar dietary habits when choosing what to consume. That could explain why
cultural roots are always present, or change very slowly (as long as it is not drastically
influenced by the media).

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Another social influence on food choice is socioeconomic and/or social status (evidence of
this is large banquets, parties and other events, where different levels of sophistication are
found that reflect socioeconomic status).

THE PSYCHOLOGICAL FACTOR

Another factor that affects food choice is the result of psychological perception about the
different foods available.
Two of the most important aspects of the psychological factor are the familiarity and
association of these foods with consumers.
Curiously, there is a tendency to consume food products that we liked very much as
children, simply because they are familiar. This does not mean that new flavors and
pleasures cannot be found in food, but for this, learning as well as a sense of adventure must
be developed. Food is also associated with the different sensations and experiences acquired
throughout life. Therefore, there is a tendency to reject foods associated with bad
experiences and, conversely, those associated with good times are approved.
All foods have flavors, textures, and most importantly, characteristic smells that are
expected from them; Peanut butter cookies, for example, smell and taste like peanut butter,
have a firm texture, and are crunchy. Anything else offered as a substitute will not have the
same characteristics and will automatically be rejected as not authentic.
Food is so important in the life of the consumer that it is sometimes used as a reward for
some achievement.
Likewise, eating gives a feeling of comfort that can help eliminate tension and a feeling of
happiness.

NUTRITIONAL FACTOR
The nutritional relationship linked to food and health is nothing new. For example, in
medieval times, some plants were consumed to restore health or avoid diseases.

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In recent years, this knowledge has become the focus of attention of people around the
world, due to concern about the increase in food-borne illnesses in unbalanced diets. As in
the case of cardiovascular diseases and some types of cancer. There are also concerns about
the potential dangers from the presence of unnatural chemicals and certain additives in
foods.
A pertinent example is the large number of people who rearranged their diets after suffering
a heart attack, since these individuals must consume diets with low levels of fat and salt, in
order to live better and enjoy a more active life.
This emphasis on health, which appears to be strengthening by the day, also suggests that
consumers are not only basing their food choices on familiarity and convenience but also on
their nutritional values.

FOOD REALITY

When the consumer goes to the supermarket they find all types of food; fresh, natural
products, organic foods, processed, enriched foods, etc.
Because of all these terms, a lot of confusion can be generated, which is why it is necessary
to look more closely at these terms:

FRESH MEALS
They are basically raw foods, which have not been frozen, processed or preserved; Clear
examples are fruits, vegetables, meats, chicken and fish. Fresh or recently baked foods
cannot be frozen, recooked, or preserved during or after preparation.

NATURAL FOOD
This term has been misused and even abused by food producers on food labels. This is
partly because there is no clear standardized definition of these terms in regulatory agencies.

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All manufacturers want their products to be recognized as natural, either by minimizing

processes, or by the fact that they do not contain additives or artificial ingredients.
Luckily, this is not the case for all producers.
Salted potatoes without preservatives are, without a doubt, a natural food, if we refer only to
the potato. But after being cut, fried in fat and salted, it is no longer natural. The nutrients
we find in a bag of chips do not come close to the nutritional values of potatoes baked in
their skins.
The best way to define a natural food is when the food, at the time of consumption, is as
similar as possible to the original produced in its cultivation.

ORGANIC FOOD
They are products that have been grown without any type of additives, pesticides or
chemical fertilizers. Organic products include fruits and vegetables, meats, raw milk, and
some processed products such as flour, honey, and baby foods. Organically developed food
is no more nutritious than those produced using modern farming methods, however it does
provide fewer chemical contaminants when ingested.
Currently, in some countries, specific legal definitions are being studied to define the term
“organic” applied to food. In industrialized nations, the percentage of this type of food is
approximately 2% and is rapidly growing. It is estimated that by the year 2000 it will rise to
10 percent. More than 30 million hectares of organic products, 1.8 million more than the
current year, were cultivated in the world in 2006.

PROCESSED FOODS
They are foods that have been prepared using certain procedures. They can be cooked (like
frozen pancakes), frozen (like frozen meals), canned (like vegetables), dehydrated (like
raisins), ground (like white flour), cultured with bacteria (like yogurt) , or when vitamins
and minerals are added. In some cases, such as milling wheat to make white flour, the
process

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It has stripped them of nutrients (refined white flours are less nutritious than flours made
from whole wheat).

ENRICHED OR FORTIFIED FOODS

They are those to which nutrients have been added, such as flour, which by law must be
enriched with vitamins and iron, to recover some nutrients lost in processing or refining;
Likewise, milk, which is normally fortified with vitamin D because the content of this
vitamin is very low.
As can be seen in the case of milk, processing benefits the final product. Milk must even be
processed through pasteurization heat treatment to make it healthier.
In ancient times, markets had almost all products in their original form from a natural point
of view. That no longer happens today, since markets are full of food products that contain
only a part of the original product, such as cookies, cereals, sauces, soups, baking products,
pastas, cereals and snacks. . If we take the example of cookies, these are made with white
flour, with cane or beet sugar grains, hydrogen vegetable oils and other ingredients. Today's
foods are made only with parts of different products and, unfortunately, with this the
nutritional value of the food is largely lost.

TOPIC OF DISCUSSION
Do you ever wonder if there is such a thing as a nutritionally perfect food?
Sometimes the media presents or describes certain foods, such as eggs or milk, as the
perfect product. Although the latter are excellent, because they offer quantities and variety
of nutrients, such as large amounts of protein and certain vitamins and minerals, they are far
from perfect. Eggs also have a very high cholesterol content, and regular milk has a high
percentage of fat.
Granting that the perfect food does not exist, one must know how they differ, how nutritious
they are or what nutritional density they provide.

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The case of two products from the same origin is taken, such as baked potatoes and French
fries, and their nutrients are compared. The attached table clearly shows the nutritional
density of each one, since these products have the same amounts of kilocalories.
Taking into account the energy value provided by a serving of French fries, it can be
confirmed that they do not contain anywhere near the amount of vitamins and minerals that
a serving of baked potatoes offers.
To compound the problem, you can see that French fries have 12 g of fat, which their baked
counterparts do not contain. French fries contain sodium in greater amounts than baked
potatoes. Although kilocalories are compared, it can also be said that the amount of baked
potatoes will have twice the weight of fried potatoes, this is because baked potatoes contain
very few kilocalories/gram.

Table No. 1.3 Comparison of nutritional value between baked potatoes and baked potatoes.
Baked potatoes French fries
Calories 220 220
Carbohydrates 51 grams 28 grams
Proteins 5 grams 3 grams
Fat 0 grams 12 grams
Sodium 16 milligrams 150 milligrams
Thiamin 20% DR 11% DR
Rivoflavin 5% DR 2% DR
Niacin 22% DR 15% DR
Vitamin B6 44% DR 10% DR
Folic acid 12% DR 11% DR
Vitamin C 44% DR 12% DR
Potassium 42% DR 25% DR
Copper 27% DR 4% DR

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TOPIC 2 CARBOHYDRATES
KEY QUESTIONS
1. What is a carbohydrate?
2. What are the types of simple and complex carbohydrates, and in what foods are they
found?
3. What is the effect of sugars and fibers on health?
4. How are carbohydrates digested, absorbed and metabolized?
5. What can be done to increase carbohydrate consumption and reduce sugar
consumption in diets?

EVALUATE YOUR KNOWLEDGE. Answer whether the following statements are true
or false:
TRUE FAKE
EITHER EITHER
Honey is better than sugar for your body.
Refined sugar is the only carbohydrate that
EITHER EITHER
causes cavities.
Molasses contains sugar
EITHER EITHER
Consuming too much sugar can cause diabetes.

Consuming too much sugar makes children EITHER EITHER

hyperactive.

EITHER EITHER
Fiber is not found in meats and dairy products.
Beans are an important source of

fibers. EITHER EITHER

Pasta makes you fat. EITHER EITHER
EITHER EI
Glucose is an important fuel for the body T
Sugar is dangerous for your health H

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CARBOHYDRATES
The word carbohydrate literally means carbon water. This name derives from the studies of
the first researchers and chemists who discovered that after heating sugar for a long time,
test tubes present drops of condensed water with black residues (i.e. carbon) on their walls.
Later, chemical analyzes of sugar and other carbohydrates indicated that they contain at
least carbon and oxygen.
Carbohydrates are the main component of most plants, with a percentage ranging between
60 to 90 percent of the dry mass. In contrast, animal tissues contain very few carbohydrates.
Plants produce their own carbohydrates from carbon dioxide in the air, and water taken from
the soil, in a process called photosynthesis. Through this process, solar energy is converted
into energy stored in carbohydrates.

Animals are incapable of producing this synthesis and therefore depend on plants as
carbohydrate producers. Humans use carbohydrates for food, clothing (cotton, rayon, and
linen), protection, fuel, and paper.

Carbohydrates can be simple (simple and complex sugars) or complex (starches and fibers).
Complex carbohydrates are actually long chains of hundreds, and sometimes thousands, of
sugars.

SIMPLE CARBOHYDRATES
Simple carbohydrates are sugars that include natural sugars (glucose) and refined sugars
(table sugar). In this category, monosaccharides or simple sugars and disaccharides or
double sugars are distinguished.
In most cases they are sweet in taste; The term sugar always refers to monosaccharides and
disaccharides collectively.
Monosaccharides such as glucose, fructose and galactose are the basis of other simple
carbohydrates. In photosynthesis, plants produce glucose, which provides energy for growth
and other activities. Glucose, also called dextrose (which is the most important in this group
of carbohydrates) is essential in nutrition, because for

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The human body is the number one source of energy. It is necessary to remember that
glucose is present in plants.
Most carbohydrates consumed as food are converted in the digestive tract into glucose and
then absorbed into the blood, where their concentration is known as the blood sugar level.
These levels are particularly vital for the proper functioning of the human body. Under
normal circumstances the blood glucose level ranges between 70 and 100 milligrams per
milliliter.
Although most cells can use proteins and fats for energy, it is important to emphasize that
glucose and other simple carbohydrates are the only ones that can fuel the functions of the
brain, nervous system, and red blood cells.
Glucose can be found in fruits such as grapes, honey and most edible plants.
At least between 50 and 110 grams of carbohydrates should be consumed daily to maintain
adequate blood glucose levels.
Fructose, sweet in taste, is a natural sugar and is found in honey and fruits; It is 1.8 times
sweeter than sucrose or sucrose and is used as a sweetener in acidic substances and in cold
foods, such as citrus drinks. Fructose and glucose are the most common monosaccharides in
nature.
The other simple sugar, called galactose, does not occur naturally. It is necessary to bind
galactose with glucose to produce lactose, which is already a disaccharide.
Most natural carbohydrates contain two or more linked monosaccharide units.
Double sugar disaccharides include sucrose or common sugar, maltose and lactose.
Sucrose - is the scientific name for what is commonly known as table sugar, cane sugar,
granulated sugar or simply sugar, and is extracted from sugar cane or sugar beets. It is
normally used to sweeten foods.

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Thus, the most consumed saccharides are made up of simpler ones.

MONOSACCHARIDES DISACCHARIDES (polysaccharides)

Glucose, fructose, galactose glucose + fructose = sucrose
glucose + glucose = maltose
glucose + galactose = lactose

Other disaccharides, such as lactose, are found only in milk and some other dairy products
in very small percentages, but unlike the other carbohydrates, lactose is one of the few
carbohydrates associated exclusively with animal products. Although milk contains lactose,
it does not appear sweet, this is because lactose is, among sugars, the least sweet.
Commercially, lactose is removed in the manufacture of some cheeses and milk and added
to non-dairy products.

SWEETENERS FROM SUGAR

Sucrose and fructose, which are GRAS substances (GRAS=Generally Recognized as Safe,
in Spanish "generally recognized as safe", a rating granted by the United States Food and
Drug Administration), are the main sweeteners from sugar that They are found naturally in
foods or added as sugars in corn sweeteners or syrups. These sweeteners add functional
properties to foods through their effects on sensory characteristics such as the flavor of
molasses, and physical properties such as crystallization and viscosity.

All of them provide a similar amount of energy except in cases of rare genetic abnormalities
of carbohydrate metabolism such as galactosemia, which refers to hereditary intolerance to
fructose. The metabolism of human beings does not distinguish between the energy
provided by natural sugars and that provided by refined sugars.

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Sucrose is a disaccharide composed of glucose and fructose and provides 4 kcal/g.

Commercially, sucrose comes from the processing of sugar cane or sugar beets. Molasses is
the least refined form of sucrose.

The monosaccharide fructose provides 4 kcal/g. Fructose is a component of sucrose found in

fruits (also known as fruit sugar or levulose) and is added to foods and beverages as high
fructose corn syrup (HFCS) or in crystalline form. Fructose is manufactured by the
isomerization of dextrose in corn starch. Fructose has replaced sucrose in many foods and
beverages by virtue of its sweetening power and functional properties that enhance the
flavor, color and stability of the product. Fructose also synergizes the sweetening potential
of sucrose and other non-nutritive sweeteners.

High fructose intake has implications for gastrointestinal health, blood glucose control, and
lipid metabolism. By virtue of the way it is absorbed, fructose ingestion can lead to a slower
rise in blood glucose than that from sucrose-based sweeteners. This aspect, together with the
rapid elimination of fructose from the blood serum, can improve glycemic control. A high
intake of fructose can, in theory, increase the production of lipid precursors and increase the
risk of hypertriglyceridemia. However, this effect is not consistently observed even in those
at high risk for elevated plasma triglycerides.

Polyols (sugar alcohols)

Polyols can also be categorized as sugar substitutes because they can replace sugar
sweeteners, usually in a one-to-one ratio: they offer less energy and potential health benefits
(e.g. reduced glycemic response and reduced risk of tooth decay). . The polyols sorbitol,
mannitol and xylitol are found in plant products such as fruits and wild fruits.
Commercially, these sweeteners are synthesized and are not extracted from natural sources.
All polyols are slowly and incompletely absorbed in the intestine by passive diffusion.
However, excessive loading (e.g. more than 50 g of sorbitol or 20 g of mannitol per day)
can cause diarrhea. If the polyols were completely absorbed, direct metabolism could

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provide the usual 4 kcal/g. But incomplete absorption causes indirect metabolism of polyols
through fermentative degradation produced by the intestinal flora. The energy from indirect
metabolism is less than that from the direct pathway, which is why polyols are called low or
reduced energy sweeteners. By virtue of incomplete absorption, polyols produce a low
glycemic response.

SUGAR IN FOOD
Sugar occurs naturally in some foods, such as dairy products and fruits, and is also added to
foods to sweeten them, as is the case with refined table sugar and corn syrup. Look at the
next table, which will give us the relative sweetness of the sugars.

Table No. 2.1: Comparative sweetening power scale with common sugar
SCALE OF 1
Saccharides APPROXIMATE SWEETNESS
Fructose 1.5
Saccharose 1.0
Glucose 0.7
Lactose 0.2
Artificial Alternative Sweeteners
Saccharin 300
Aspartame 200
Acesulfame - k 200
Sucralose

Sucrose and corn syrup are refined sugars most used in candies, cereals, desserts, baked
goods, cakes, syrups, jellies and jams, and to soften drinks and drinks. Together with
fructose, it is the one we use the most in our diets.
Apart from sweetening, sugar prevents the breakdown of jellies and jams. Likewise, they act
in baking, retaining moisture; in browning, thanks to the Maillard reaction and in the
leavening process as a food source for the yeast.
The following is a description of the most common sugars:

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GENERAL CHARACTERISTICS

GRANULATED SUGAR (SUCROSE)

It is the most used on the market; It is obtained from sugar cane or sugar beet (these two
variants have the same chemical composition)

POWDERED OR CONVADED SUGAR

It is granulated sugar that has been pulverized, in different degrees of pulverized; It is
usually designated by a number and an X, followed by the name. The most common ready-
made sugar standard is 6X and is used for candied layers and to top certain products, such as
cakes.

BROWN SUGAR
They are sugar crystals that contain molasses, with natural color and flavor, containing a
percentage of 91 to 96% sucrose.
It is sold in four different grades; the taller one is darker brown and more flavorful.

TURBINATED SUGAR
This sugar, which is incorrectly called raw sugar, is produced by separating the raw crystals
with steam to remove impurities.

CORN SYRUP
It is made from cornstarch, mostly glucose; It is 75% sweeter, if we compare it with sucrose.
It is widely used in pastries and canned products.

HIGH FRUCTOSE (CORN SYRUP)

Corn syrup, when treated with enzymes (in this case glucose is used) is converted into
fructose, the result of which will be greater sweetness. It is used in non-alcoholic soft drinks,
baking, jellies, jams, jams, desserts and fruit products.

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MAPLE SYRUP
Commonly known as maple syrup, it is produced naturally from the maple tree during the
spring. It is generally used for pancakes and some sauces; It is a mixture of sucrose and
artificial flavors.

MOLASSES
It is the thick rest that remains of the sugar cane. It has a brown color with a high percentage
of sugar concentrations.

It is important to know that, although we have great inclinations for sweet foods, this does not
make them essential for health. Natural sugar and honey are primarily fructose and glucose,
just like table sugar. When these two products are absorbed by the body, they are the same,
although they differ in taste and texture. At a nutritional level they are equivalent, they
produce energy and do not provide other nutrients in significant quantities. In the case of
honey, which is more concentrated, it has twice as many kilocalories per weight as the same
amount of sugar.
Fruits are an important source of natural sugar. Canned fruits are prepared in three ways: fruit
juices with heavy syrup and light syrup (heavy syrups are those in which there is a higher
concentration of sugar in the liquid); dried or dehydrated fruits (which are more concentrated
in their sugar content because they do not have water).

Lactose is present in considerable quantities in milk, ice cream, sherbets, cottage cheese, other
soft cheeses and milk cream. Only lactose residues can be found in hard cheeses.

SUGAR AND HEALTH

In this topic we will explore the negative image of sugar in the press, but first we will examine
sugar consumption.

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People consume 18% of their calories from monosaccharides and polysaccharides. Each
person ingests an approximate average of 60 kilos (125 pounds) of caloric sweeteners (such as
sucrose, galactose and fructose) per year, or about 8 tablespoons per day and adds up to 32
kilos annually.
Non-caloric sweeteners have an advantage over caloric sweeteners because they are used in
smaller quantities. Despite being different, both provide virtually no nutrients for the body.
It is said that sugar causes obesity. This idea comes from the fact that foods rich in sugar are
virtually high in calories and also do not provide nutrients.
To make the concept clear, we can safely say that sugar or any other carbohydrate does not
play a determining role in the cause of obesity.
Sugar has also been accused of causing diabetes, which is a disorder in blood sugar regulation,
and characterized by insufficient or ineffective insulin. Insulin is an essential hormone that
causes glucose to be removed from the cells and liver to produce glycogen. Insulin is secreted
by the pancreas at the time food intake begins.
The cause of diabetes is still unknown, although some specialized scientists believe that it
may be hereditary. If insulin does not do its job, it will result in high blood sugar levels,
causing symptoms of excessive hunger, thirst, sugar in the urine, anxiety and urination. The
two main types of diabetes are: Type 1, or insulin dependent, and Type 2, or non-insulin
dependent. Approximately 80% of diabetics fall into this category. These individuals can
produce some insulin but it is not enough to get glucose out of the cells and produce glycogen;
This type of diabetes can be corrected with exercises that will consume glucose, reducing its
concentration in the blood. This Type 2 diabetes is diagnosed in people who are overweight,
so when this excess weight is lost, this diabetes can be better controlled.
People with Type 1 diabetes do not produce insulin, and because of this, they will have to
inject insulin daily.
Diets that emphasize balance in regular meals are very important for the control of both types
of diabetes.

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Diabetes is characterized by hypoglycemia (high blood sugar levels). Hypoglycemia is not a

disease, it is a set of symptoms, which many in the medical profession have overdiagnosed.
Reactive hypoglycemia is the most common variety. It generally occurs between 2 and 4
hours after eating, and its symptoms are: accelerated heart rate, tremor, weakness, anxiety,
sweating, vertigo and lightheadedness. These symptoms are similar to those of stress and
apparently are caused by the rapid increase in blood glucose after eating, which will cause an
overproduction of insulin, removing almost all the glucose from the circulating blood.
To simplify, it is good to define that hypoglycemia is the opposite of diabetes; diets for people
with hypoglycemia are well-balanced diets, often with very few refined sugars and sweets in
general.
Proteins, fats and fibers help moderate blood glucose levels, thus preventing them from being
too high or too low.

LACTOSE (MILK SUGAR OR CONDENSED MILK)

This carbohydrate represents a problem for certain people who do not have certain enzymes
called lactase, which are necessary to break down the components of lactose in the intestines.
This problem is referred to as lactose intolerance or lactase deficiency. Symptoms, such as
abdominal cramps, bloating and diarrhea, can begin between 30 minutes and two hours after
consuming dairy products, due to the intestinal activity of bacteria that digest lactose and
produce gas and heartburn. Symptoms disappear between 2 and 5 hours later.
The races most susceptible to lactose intolerance are: blacks, Jews, Hispanics, Arabs, Asians
and in very few cases Nordic and Western Europeans.

Lactose is present in large quantities in milk, ice cream, cream, sherbets, cottage cheese and
heavy cream. There is currently a milk on the market with lactose levels reduced to 3 grams.
Considering that regular milk has 12 grams, it is a good option. Lactose enzymes can also be
found in pharmacies and many supermarkets. Yogurt is normally tolerable because it is
cultured with live bacteria that digests lactose. This is not frozen yogurts because

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the latter do not have the same amounts of live bacteria as the non-frozen ones. Hard cheeses
contain very little lactose and usually do not cause symptoms because most of the lactose is
removed during processing.
People who have difficulty digesting lactose report tremendous variations in the tolerance
index for foods containing this carbohydrate. Therefore, sometimes these variations occur
even during the times in which they are consumed. For example, one individual may not
tolerate milk completely and others may tolerate it as part of a large meal. This indicates that
the ability to tolerate lactose is not definitive or definitive. These types of individuals who
have lactose tolerance problems have a tendency to avoid the consumption of dairy products,
which in turn creates another problem, which is calcium deficiency. In this case it is always
advisable to have medical advice, to try different types of products to see which ones are most
tolerable. Many people with intolerance problems can drink ½ glass of milk per day without
experiencing negative symptoms.
There is still no concrete evidence that proves interference in the relationship between sugar
and the behavior of children or adults. The only negative health evidence related to sugar and
starches is that they can contribute to the formation of dental cavities.

STARCHES AND FIBERS (COMPLEX CARBOHYDRATES)

Complex carbohydrates are made up of many monosaccharides stuck together in long chains,
also called polysaccharides (poly, in Greek means many). The two primary polysaccharides
are starches and fibers.
Starches, which are long chains of up to thousands of linked molecules, have the function of
storing energy in plants.
It is found in grains such as flour, pasta, legumes, vegetables, and in some fruits, such as
bananas, which have starch, which turns into sugar as they ripen. Starchy foods are not tasty
in their natural state; They should be cooked to obtain good flavor and to make them easier to
digest.
The starches obtained from corn are widely used as thickening agents in the cooking process.

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Fibers are not a single substance but a group of polysaccharides (with the exception of one
called lignin). Like starches, fibers are chains of glucose units; The difference that fibers have,
and what makes them unique, is that they cannot be reduced or digested in the digestive tract
(in other words, most fibers pass through the stomach and intestine unchanged and are
excreted in feces. ). In previous generations, fibers were considered harsh foods without any
nutritional value; Fibers are only found in products of plant origin, never of animal origin.
There are two types of fibers called soluble and insoluble. Soluble means that they dissolve in
water or swell with this element, these include gums, pectin and mucilage, which are found
outside and inside plants. Those insoluble in water include cellulose, hemicellulose and lignin,
which form the structural part of plants.
The amount of fibers in plants will vary according to the type of plant, the species and the
growing conditions of the plants. To this we must add the time of maturity and harvest.

STARCHES AND FIBERS IN FOODS

Grains, cereals, fruits or seeds from cultivated land are products rich in starch, which include
wheat, corn, rice, rye, barley, oats. Cereal grains are used to make bread, breakfast cereals and
pasta. Starches can also be found in potatoes, vegetables and dried beans. Like starches, fibers
are abundant in plants, in cereal grains, and in the fibrous parts of fruits, legumes and
vegetables.
The following is a table of fiber content in selected foods.

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Table No. 2.2: Fiber content in foods

PRODUCT PORTION G/FIBER PRODUCT PORTION G/FIBER
milk 1 glass 0 Broccoli ½ cup 2.4
meat, chicken 0 Carrot ½ c. 2.0
Fish, eggs 0 Chauchas ½ c. 2.0
White bread 1 slice 0.6 Lettuce 1 C. 0.5
Black wheat bread 1 slice 1.5 Potatoes ½c 1.5
Hamburger bread 1 1.4 Chickpea ½ c. 4.3
Pretzels 6 0.5 red bean ½c 6.9
Red Apple 1 2.8 Lentils ½ c. 5.2
Apple sauce ½ c. 2.0 Favas ½ c. 3.1
banana 1/2 1.1 Walnuts 6 0.6
orange 1 2.9 Almond 6 0.6
Orange juice ½c 0.1 Peanut 10 0.6
raisins 2C 0.4 Peanut butter 1.0
Source: Nutrition and Dietetics. Javier Martínez Monzó

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Most of these types of foods contain soluble and insoluble fibers. It is important to understand
that unrefined products will always have a greater amount of fiber since the refining process
usually removes the fibers.

STARCHES AND FIBERS FOR HEALTH

Starchy foods are actually an excellent source of energy. For weight treatment, many people
think that foods of this type, such as bread and potatoes, are high in calories, in reality they are
not until the moment they put butter on the bread and sour cream on the potatoes. oven.
Serious studies show that participants in diet programs are given high carbohydrate content,
satisfying their appetite and stopping eating faster. Below are some of the benefits of fibers
for the body.
¥ Naturally non-soluble fibers tend to hold water; This will help better circulation of products
throughout the intestines. Whole grains are particularly good suppliers of insoluble fiber.

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¥ A diet high in insoluble fiber helps prevent hemorrhoids and diverticulosis, the latter is a
disease that weakens the intestinal walls, forming sacs that become inflamed over time.
¥ Insoluble fibers may be responsible for reducing the risks of colon cancer, which is the
second-ranking cancer that kills the most people who suffer from it (first place is lung
cancer); The amount of fat in the diet can also influence the development of colon cancer.
¥ Studies indicate that soluble fibers play a very important role in reducing blood cholesterol
levels. Specific studies of people who consume oats and bran show that they reduce
cholesterol, also reducing fat consumption. Consuming more soluble fibers will, without a
doubt, help with better health.
¥ Consuming more soluble fiber helps diabetic individuals balance their blood sugar. Finally,
we will say that consuming a lot of fiber requires more chewing, and this will produce an
increase in the feeling of satisfaction, which is why these fibers are an excellent
alternative when we are trying to lose weight.

DIGESTION, ABSORPTION AND METABOLISM

The next table will indicate the different ways in which carbohydrates are digested. Before
they can be absorbed through the small intestine they must be digested as monosaccharides or
a unit of sugar. Disaccharides, such as sucrose, are split in two by enzymes. The digestion of
starches begins in the mouth, where enzymes begin to break down the starches, converting
them into dextrin (short starch chains) and disaccharides called maltose. Then, in the intestine,
these starches are completely broken down from maltose to glucose units.

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DIGESTION OF CARBOHYDRATES

PLACE ENZYME CARBOHYDRATE PRODUCT

MOUTH AMYLASE STARCH MALTOSE DEXTRIN
SALIVATE
INTESTINE AMYLASE STARCH MALTOSE
SLIM PANCREATIN
SUCCHARASE SACCHAROSE GLUCOSE, FRUCTOSE
LACTASE LACTOSE GLUCOSE, GALACTOSE
MALTASE MALTOSE GLUCOSE

When monosaccharides cross the intestinal walls, they enter the bloodstream, which carries
them to the liver and tissues. Once in the liver, fructose and galactose are converted to
glucose, which is metabolized again. The hormone called insulin makes it possible for glucose
to enter almost all the cells in the body, which will use it for energy or store it as glycogen.
Just as plants store glucose as starch, the body stores glucose as glycogen. The latter is stored
in two parts of the body, in the liver and in the muscles.
An active person weighing about 145 pounds (70 kilos) has about 350 kilocalories stored in
the liver and approximately 1,400 kilocalories stored in the glycogenic muscles. When more
energy is needed, the liver converts glycogen into glucose, which is released into the
bloodstream. The glycogen that is stored in the muscles cannot go into the bloodstream and
will only be used during physical exercises.

FUNCTIONS OF CARBOHYDRATES
Carbohydrates are the main source of energy in the body, furthermore, the central and
peripheral nervous system depend exclusively on glucose and other simple carbohydrates for
energy and perform their functions. Proteins and fats can be burned to release energy from
other cells.

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But let's understand that the body always prefers carbohydrates, partly because they are a
better energy source. If there are not enough carbohydrates, the body will begin to burn fat or
other protein, but this is not desirable because when fats are burned in the absence of
carbohydrates the process is incomplete, resulting in the production of ketones, which begin to
accumulate in the blood. Excessive levels of ketones can cause the blood to become very
acidic (ketosis), which will then affect oxygen transport. This ketosis can cause dehydration,
which will eventually lead to a fatal coma.
Carbohydrates are therefore essential to help the body use fats correctly. You should consume
a minimum of 100 grams of carbohydrates per day
Carbohydrates are part of several elements found in the body, such as nervous and connective
tissue, some hormones, enzymes and genetic materials. As we saw previously, fibers promote
the normal functioning of the body; specifically in the lower intestinal tract.

NUTRITIONAL TIPS.
Carbohydrates should contribute approximately 55% of our daily kilocalorie intake, with
sugars limited to only 10%.

FOOD REALITY: GRAINS

The correct name would be cereal grains, which are the grain seeds grown in the soil, namely:
wheat, rice, corn, rye, barley and oats. All cereal grains have a large, high-starch center, called
the endosperm. At one end of the endosperm is the germ, the area in which, when the
conditions are correct, it produces germination; The external part is called bren (a kind of
shell), which covers the germ or embryo and the endosperm, as protection. Most grains, after
being harvested, undergo some type of processing to make them easier to cook and better
stored. The whole grain will always be more nutritious; It is the most important source for
fiber, complex carbohydrates, vitamin B and minerals.

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The most common characteristics of grains are:

¥ Low or moderate in calories
¥ High in complex carbohydrates
¥ High in fiber, if whole
¥ Low in fat
¥ Moderate in protein
¥ Full of vitamins and minerals

Oats, rye, barley, wheat, rice, millet and moro wheat are, without a doubt, the best known,
although currently some others, such as amaranth and quinoa, which are considered grains
although they are fruits of Inca and Aztec origin, are flourishing in world markets.

DISCUSSION TOPIC: ALTERNATIVE SWEETENERS

There are two basic categories of sweeteners: caloric and non-caloric.

Caloric sweeteners provide calories or energy to the diet at a rate of about four calories per
gram, similar to carbohydrates or proteins.

Caloric sweeteners include sweetening sugars (e.g. refined sugars, high fructose corn syrup,
crystalline fructose, glucose, dextrose, corn sweeteners, honey, lactose, maltose, various
syrups, invert sugars or concentrated fruit juice) and low energy polyols or sugar alcohols
(sorbitol, mannitol, xylitol, isomalt and hydrogenated starch hydrolysates).

Non-caloric sweeteners

High-intensity sweeteners may offer consumers a way to enjoy the taste of sweetness with
little or no energy intake or glycemic response. Non-nutritive sweeteners can help control
weight or blood glucose and prevent tooth decay. The food industry

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value these sweeteners for many attributes; including sensory qualities (e.g. a pure sweet taste,
absence of bitter taste or odour), safety, compatibility with other food ingredients and stability
in different food environments. The trend in the food industry is to combine high intensity
sweeteners. Combinations can cause synergy (e.g. the combination is sweeter than the
individual components) which can reduce the amount of sweetener needed and can improve
the overall sweet taste.

The United States leads the world's consumption of high-intensity sweeteners with
approximately 50% of global demand.

Acceptable Daily Intake (ADI)

Acceptable daily intake is the amount of food additive that can be consumed in the diet daily
throughout life without health risks. In short, it is the safe intake
level.

The concept was developed by the Joint Committee of Experts

of the World Health Organization and the Food and Agriculture
Organization (JECFA) which defined acceptable daily intake as
"an estimate of the amount of food additive, expressed on a body weight basis, that can be
ingested daily for life without appreciable health risk. This definition was later adopted by the
Scientific Committee on Foods (SCF) of the European Commission.

It is estimated that each year, people consume approximately 10 kilos of artificial sweeteners.
The introduction, in 1950, of diet sodas reflects this indiscriminate use of non-caloric
sweeteners. The four most important are discussed, which are saccharin, cyclamate, espartame
and acesulfame K.

Saccharin was discovered in 1879, so it has been consumed for more than 100 years. The
growth of its consumption was slow until after the Second World War,

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when it increased dramatically, given the sugar failure. Saccharin is 300 times sweeter than
sucrose and is excreted directly in the urine; It is used in countless foods and drinks and, when
combined with espartame, its sweetness intensifies. Saccharin alone produces a bitter taste
after consumption. In 1977 it was proposed to declare it illegal since it could be sold only in
pharmacies; This proposal was based on studies that showed that it could cause urinary
bladder cancer in the second generation of laboratory mice, which were fed the equivalent of
800 cans of soda per day. As a result of public protests, the measure was postponed for a few
years. Currently, more than 20 human studies involving saccharin use have been completed,
and they do not appear to link it to bladder cancer.
Discretion is recommended in its use, especially during pregnancy, since saccharin passes
directly to the fetus. Its ADI is 5.0 mg per kilogram of body weight accepted since June 1995.

Cyclamate , discovered accidentally in 1937, was introduced into drinks and foods in the
early 1950s; Already in the 60s it was the sweetener that predominated in the artificial
sweeteners market. It is 30 times sweeter than sucrose and is not metabolized by most people.
In 1970 its use was declared illegal, directly relating it to bladder cancer, although there are
currently more than 40 countries in which its use is legal. This is a temperature stable product
and does not leave a bitter taste after being ingested.

The acceptable daily intake of cyclamate has been set at 11 mg per kilogram of body weight
according to JECFA and 7 mg according to SCF (March 2000).

Aspartame was discovered in 1965, and in 1981 it was legally approved as a sweetener
and/or additive in soft drinks and drinks; It is also known by the trade name Nutrasweet. If we
compare it with saccharin and cyclamate, it is the product that has supported the most studies.
It is composed of two amino acids called phenylalanine and aspartic acid, which are protein
compounds, this means that they have kilocalories, but in a very tiny form. Aspartame is 200
times sweeter than sucrose, it has a

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pleasant taste and is not bitter after consumption but is not stable at high temperatures. But,
above all, until today it is not associated with any type of health alteration.
The acceptable daily intake for aspartame has been established at 40 mg per kilogram of body
weight (according to JECFA, 1981 and SCF, 1984).

Acesulfame-k appears in 1988, its use was approved in dry food products, and as powder or
tablets, for liquids. It is found in the market under the name sunette, and it is as sweet as
aspartame. Stable at high temperatures, it is very important for baking. It is most commonly
used in chewing gum, powdered drinks and jellies, among other uses.

Internationally, the acceptable daily intake has been set at 15 mg per kilogram of body weight
(JECFA). At European level (SCF), the acceptable daily intake is 9 mg per kilogram of body
weight (March 2000).

Sucralose is the common name for a new high-intensity sweetener derived from common
sugar. It has been jointly developed by agreement between McNeil Specialty Products, a
subsidiary of Johnson & Johnson, and Tate & Lyle Specialty Sweeteners.

It is 600 times sweeter than sugar and is not metabolized in the body, it is non-caloric. It has a
high quality of sweetness, good water solubility and excellent stability in a wide range of
processed foods and beverages. In combination with other low calorie sweeteners it has a
synergistic sweetening effect. Like sugar, sucralose is hydrolyzed in solution but only over a
long period of time under extreme conditions of acidity and temperature. Sucralose does not
cause tooth decay. The acceptable daily intake for sucralose has been established at 0-15 mg
per kilogram of body weight (JECFA, 1990 and SCF, 2000).

Recently, stevia (stevioside) appears, coming from the leaves of the Stevia rebaudiana plant.
Stevia is native to South America but also grows in several Asian countries. Stevioside is a
glucoside formed by three glucose molecules and one of

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steviol, a diterpene carboxylic alcohol. It is 100-150 times sweeter than sugar and is
accompanied by a sweet aftertaste.

It is known that the leaves of the stevia plant have been used for centuries in Brazil and
Paraguay to sweeten foods and drinks and could be used in certain soft drinks, Japanese-style
vegetable products, table sweeteners, pastries, fruit products, fish and seafood and , in
countries that approve sweeteners, usually as stevioside-rich stevia extracts.

Stevia extracts are approved for food use in several countries in South America and Asia but
are not approved in Europe, North America, or internationally.

In June 1999 SCF reiterated its previous opinion that "the substance (stevioside) is not
acceptable as a sweetener according to the data available at the time." JECFA reviewed
stevioside in 1998 but was unable to quantify an Acceptable Daily Intake due to inadequate
data on the composition and safety of stevioside.

Stevioside, as a sweetener, is not yet authorized by the United States Food and Drug
Administration.

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TOPIC 3 LIPIDS, FATS AND OILS

KEY QUESTIONS
1. What is a lipid?
2. What are the differences between fats and oils, and in what foods do we find them?
3. What are saturated and unsaturated fatty acids, and in what foods do we find them?
4. What is cholesterol, where do we find it and what does it cause us?
5. How are lipids digested, absorbed and metabolized?
6. Are lipids negative elements in the diet?

EVALUATE YOUR KNOWLEDGE. Answer whether the following statements are true or
false:
TRUE FAKE
Oils are saturated lipids
solid state. EITHER EITHER
Refined oil is the only lipid EITHER EITHER
unsaturated. TO TO

Fats are solid

EITHER EITHER
Omega 3 and 6 oils are harmful to
health. EITHER EITHER
Consuming lipids is unnecessary. EITHER EITHER
Egg white is rich in lipids and
yolk in protein. EITHER EITHER
The frying must be done at

temperatures no higher than 160º C.

Lean meat does not contain fat. EITHER EITHER
Fat is an important fuel EITHER EITHER
for the body EITHER EITHER
Excess fat is dangerous for the EITHER EITHER
health
ACADEMY OF CULINARY @-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
PROFESSIONALS OF THE AMERICAS
Nutrition and diet

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INTRODUCTION
In general, the word fat is used to refer to the excess kilos that an individual has or the
component of the blood that will cause heart problems.
To begin to know these compounds, it is important to clarify that lipid is the chemical name
for the group of components that are insoluble in water, the universal solvent, (this will
affect how they will be metabolized) and do not have a chemical structure. common; They
include fat, oils, cholesterol, lecithin, among the best known. Fats and oils are the most
abundant, and are found in nature; They are in animal and plant tissues.

Within the group of lipids, lipids that are solid at room temperature are called fats and those
that maintain their liquid condition are called oils. Lipids obtained from animal origin are
usually solid and oils are almost always of plant origin. Like carbohydrates, fats are made
up of carbon, hydrogen and oxygen.
Unlike polysaccharides, lipids are not long chains of 100 or more units. Almost 90% of fats,
including those in humans, are in the form of triglycerides; This suggests that when we talk
about fats in foods or in the body, we are referring to triglycerides.
Triglycerides are made up of three fatty acids attached to glycerol.

TRIGLYCERIDES.
Fatty acids, in triglycerides, are made up of carbon atoms in series; each carbon will have a
hydrogen atom attached to it.

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Fatty acids are distinguished from each other in two aspects: in their length and in their
degree of saturation.
Carbon chain length can be categorized as short (less than six carbons), medium (eight to
twelve carbons), or long (fourteen to twenty carbons). Lipids in foods contain long chains of
fatty acids. This is the main reason why fats cannot dissolve in water. The short and medium
chains dissolve only a little.
This is an important detail to remember when studying its digestion, absorption and
metabolism.
Fats and oils are normally known in popular language as saturated lipids and unsaturated
lipids respectively; To understand this concept well, think about the following:
A carbon atom in the chain to which a hydrogen atom has been attached. Each carbon atom
can have a maximum of 4 bonds, which can bond with other atoms. If these four bonds of the
atom are filled with other atoms, in this case hydrogen, they are called saturated, and if one
bond is free, that is, a hydrogen atom is missing from two carbon atoms, they are called
unsaturated.
If fats have only one double bond in the chain or, rather, a point of non-saturation, they are
called monosaturated and, if this is seen in more than one bond, they are called
polyunsaturated. All foods that contain fats, whether animal or vegetable, have these two
types of double or single bonds.
Generally, fats of animal origin are saturated.

FATS IN FOOD
When we look at triglycerides (fats) in foods, it is important to distinguish two very different
concepts: one is the percentage of fat in the food, and the other is the percentage of calories
from fat in the food.
When we talk about terms like: “80% fat free” we are referring to the percentage of fat per
weight of the product. This percentage is based on the weight of the product, not on the
kilocalories that said product offers. This means that the product that is considered “80% fat-
free” may derive its kilocalories from fat. By

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For example, one ounce of cheddar cheese contains 9 grams of fat and 110 kilocalories; Although it is
approximately 65% fat-free, 74% of those kilocalories come from fat.
It is also important to know that the fat in foods in a diet is visible and not visible. Most people consider
only the fat that is seen (butter, margarine, frying and dressing oils) but most fats are not observable. To
demonstrate this, you can freeze a clean piece of loin, and then it must be cut in the middle and you can
see that all the white spots correspond to natural fat.
According to official agencies, the products that have the most fat are: hamburgers, sausages (all
processed meats), whole milk and cheese, commercial baked products, cakes, cookies, roast beef,
steaks, steak, fried chicken and French fries. .
Unprocessed cereal grains, breads, and most cereals may or may not have fat. The preparation process
makes them greasy. If you take the case of apple pies, apples and wheat flour contain almost no fat, but
when making the dough we add a lot of fat.
If a certain type of food contains saturated fats, this food is considered saturated and so on.
Fats of animal origin are normally more saturated than liquid fats from vegetable oils. It should also be
clarified that there are vegetable oils, for example those known as tropical oils, that have saturated fats,
such as coconut, almond and avocado oil.

FUNCTION OF FATS
Fats have many vital functions in the body; They total 15% of the weight of a normal man, and 20% of
the body of a normal woman. At least 50% of these percentages are found under the skin. Regarding its
energy value, one gram of fat produces 9 kilocalories.
In the body, fat is present in the membrane of all cells; Fats are also responsible for transporting fat-
soluble vitamins (A, D, E and K) throughout the body.

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There are two types of fatty acids, called essential, in foods, they are linoleic acid and linolenic acid.
These two acids must be present in the daily diet, since the body is not capable of producing them.
These acids can be found in seafood, also known as OMEGA 3S type lipids.

In foods, fat provides flavor, aroma, sensation, texture, continuity and, above all, a feeling of
satisfaction.

DETERIORATION OF FATS:

All chemical components exposed to chemical and enzymatic reactions are exposed to unpleasant
modifications to their palatability, for this reason it is easy to understand that a heated fat tends to
degrade quite quickly, especially if there are substances or residues in it that act as catalysts or
alteration enhancers like metals from the pot or pan.

The main chemical changes observed in heated oils are:

Hydrolysis, which refers to the decomposition of the triglycerides of the oil in contact with humidity or
water from the product to be fried or not into diglycerides (DG) and monoglycerides (MG), releasing
one or two chains of fatty acids. During the frying process, at temperatures of 180-190ºC, the
hydrolysis process is of little importance since moisture is eliminated in the form of steam, although
some authors describe water contents of 0.5-1.5% even at those temperatures. temperatures. The
greatest alterations occur if there is humidity at the time of heating or cooling the oil (<100ºC) and
during its storage, since the water does not evaporate.

The result of hydrolysis is the appearance of free fatty acids, which increase the acidity of the oil, and to
a lesser extent the formation of compounds that can produce unpleasant aromas.

The appearance of free fatty acids causes a greater tendency to form smoke. Medium or short chain
fatty acids (< 16 Carbons) are more volatile and some of them

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They can produce undesirable odors and flavors, especially lauric acid, which leaves a soapy taste; For
this reason, care must be taken when using oils, such as coconut or palm oil, rich in this fatty acid.

Auto oxidation is a non-enzymatic oxidative process, the most common in frying processes.
Unsaturated fatty acids are more sensitive to oxidation than saturated ones.

Fats that have undergone an oxidation process tend to darken, increase viscosity, increase foaming,
develop abnormal tastes and odors, and form polymers and volatile compounds.

As it is a chain reaction, it is easy to understand that the widespread practice of discarding 50% of a
frying oil at the point of disposal and replacing it with new oil in order to extend the life of the first, is
not only not beneficial. but it accelerates the alteration of the new oil incorporated.

Polymerization, in which lipids tend to combine with each other or with other fatty acids and form
linear, more or less long and branched compounds, or cyclic compounds, especially in the case of
double bonds (unsaturated fat).

These polymers, being larger in size and molecular weight: increase the viscosity of the oil, favor the
formation of foam and, therefore, oxidation, produce a greater drag of oil by the fried product because it
drips with more difficulty, They form a layer of plastic consistency on the surface of the oil and on the
sides of the fryer, very adherent and difficult to remove. From a nutritional point of view, it seems that
high molecular weight polymers are indigestible, so they are of little importance. Regarding nutrition
and health, many of these substances are recognized as toxic or potentially carcinogenic, such as the
case of benzopyrene produced by cholesterol cyclization.

Rancidity is the deterioration of fats, resulting in unpleasant flavors and odors. In the presence of air,
fat can lose hydrogen, to the point of not

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saturation, and it will take one oxygen atom; This change will create an unstable compound, producing
a chain reaction and turning the fat rancid, which will be detected when we smell or taste it.

SOME IMPORTANT LIPIDS:

CHOLESTEROL
It is an odorless, pasty, elastic and white lipid; you will never be able to see it or know if it is in your
food.
The body needs cholesterol to function normally; It is present in all cells of the body, including the
nervous system, muscles, skin, liver, intestine, heart and skeleton. Cholesterol is used by the body to
produce bile, which, in turn, allows fats to be digested and form cell membranes and sex hormones.
Cholesterol is found in products only of animal origin. It is important to know that the liver is capable
of producing cholesterol, which is known as good HDL cholesterol, and that it is what allows the
transport of lipids to the liver so that they can be metabolized there, on the other hand, the bad
cholesterol LDL, of low molecular weight promotes the deposition of fat in the arteries and therefore
hypertension.

LECITHIN
It is the most common example of a phospholipid, a class of lipid similar to triglycerides, where a fatty
acid is replaced by a phosphorus-containing substance.
Lecithin functions as a vital component in cell membranes; It also acts as an emulsifier, since, when
mixing water and fats, they normally do not come together; But this compound in this circumstance acts
as an emulsifier since it is capable of breaking the fat globules into small and uniform droplets, which
will allow them to join with the water.
The most important function of lecithin is to keep fat in solution within the blood. It is widely used
commercially as an emulsifier in pastries and as a component of dressings.

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Although lecithin is presented by the media as a perfect nutrient, because it helps burn fat, improve
memory and other similar credits, none of this is true.
The liver produces enough lecithin, which is why it is not considered an essential nutrient; If consumed
in excess it can cause stomach abnormalities, loss of appetite and other problems.

DIGESTION, ABSORPTION AND METABOLISM

Fats are difficult to digest, absorb and metabolize. This is easy to understand since they do not dissolve
in water and consequently their digestion cannot be carried out in the stomach.
Lipids are not digested until they reach the upper part of the small intestine, and when they reach this
area, the gallbladder is stimulated to release bile (which is produced by the liver and stored in the
gallbladder). Bile is composed of bile acids that emulsify fats, that is, they divide fats into small
globules. After this process, pancreatic enzymes, called pancreatic lipases, begin to act. These enzymes
act by breaking down fatty acids, so that they can be digested through the intestinal walls. In reality,
enzymes separate fatty acids from glycerol, after this happens, the reformed triglycerides will travel
freely through the blood, and in this state they can be dissolved in water. This substance is known as
lipoprotein, which will be of high or low density.

NUTRITIONAL TIPS
1. Choose cuts of meat with the minimum of visible fat.
2. Choose cooking methods such as baking, grilling, salamander, broiling and pouch.
3. Modify recipes for sauces and dressings to reduce their fat content.
4. When using eggs, if possible use only the white.
5. Organize your menus around carbohydrates, such as pasta, grains, rice and vegetables.
6. If cheese is used, it should be done in moderation.

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7. Ensure that clients consume fruits.

8. Try not to use commercial cakes and pastries.
9. Avoid cream ice cream as much as possible.
10. Look for dairy products with reduced levels of fat in the markets.
11. There are some oils that should never be heated. These are appropriate as condiments, dips,
dressings or to add to preparations after cooking. Example: Sesame Oil, Walnut Oil, Linseed
Oil and Wheat Germ Oil. Additionally, due to their characteristic flavors, they are more
convenient for these purposes.

Table No. 3.1 Properties of edible oils.

Name Description/Uses Smoke Point
Predominant fat

Oil of
All oils derived from nuts work best in cold dishes. 495°F
almond
The heat causes its flavor to be lost.

In the Mediterranean and Indian diet it is mainly

used in salads and to cook some preparations.
Canola Monounsaturated 400°F (238C)
Its flavor and aroma are mild. It is available in its
refined forms.
Its smoke point is high, so it can be used for frying
and other forms of high-temperature cooking.
It has little flavor, and withstands high
Corn Polyunsaturated 400°F (236C)
temperatures, so you can use it for frying.
UNrefined: 320°F
It is rich in monounsaturated fat. . Extra Virgin: 406°F
Olive Its smoke point is low, so it is best if used for cold Monounsaturated Virgin: 420°F
dishes. Extra Light: 468°F
Average: 190 C
A It can be obtained in two varieties: a. Clear:
based on unroasted seeds. It has a nutty flavor, and
is suitable for frying.
Sesame Polyunsaturated 410°F (215)
B Dark: based on toasted seeds. It has a stronger
flavor and should be used in small amounts for
flavor, not for cooking.
Soy Oil suitable for "all purpose" 450°F (241C)
Sunflower. Polyunsaturated 450°F (246C)
It adds almost no flavor. Suitable for "all purpose"

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FOOD REALITY: CHOICE OF VEGETABLE OILS

When choosing vegetable oils, you should select those that contain high levels of polyunsaturated fatty
acids, such as corn or sunflower oil; You can also choose monounsaturated oils such as olive oil.
Oils such as cinnamon, corn, cottonseed, sunflower, and soybean are great for general cooking use. It is
necessary to remember that oils labeled “vegetable” are generally soybean, or combinations of the
aforementioned. The cost of oils suitable for consumption is generally high, however, purchasing those
considered contemporary, such as almond, sesame and walnut oils, is recommended as beneficial in the
long term. These oils are obtained by cold pressing. Unlike the others, this procedure makes them less
stable, which is why it is suggested to buy in small quantities.
There are different types of margarines, which are hydrogenated vegetable oils. The best known are soft
margarines in tubes, which do not contain milk solids, and whose characteristic is their ease of
spreading. Whipped margarine has more air; This makes it less energetic per tablespoon (it is not
advisable to replace butter with this type of margarine, especially for pastries, since it has too much
water and air). Liquid margarine is completely liquid and comes bottled; It remains in that state even if
it is in the refrigerator. LIGHT margarine is a type of margarine whose water content is higher, in a
percentage ranging from 40 to 60%.

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TOPIC 4 PROTEINS
KEY QUESTIONS
1. What is a protein?
2. What are the structural units of proteins?
3. What are the functions of proteins?
4. How are proteins digested, absorbed and metabolized?
5. What can be done to replace the intake of animal protein?
6. Why are certain amino acids considered essential?

EVALUATE YOUR KNOWLEDGE. Answer whether the following statements are true or false:
TRUE FAKE
Animal protein is the only one that EITHER E
IE
I
T
contains all essential amino acids.
H
Legumes are a good source of protein. E
EITHER
EITHER R
E
A high protein intake is recommended. I
T
Eating too much protein can cause EITHER E
IE
diabetes. EITHER
Consume legumes No is IE
recommended for the generation of gases. I
EITHER T
Fiber is not found in meats and dairy products.
H
E
Enzymes are proteins. EITHER R
E
IE
Amino acids can be converted EITHER
IE
in glucose. EITHER
IE
Milk is a good source of protein EITHER
I

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INTRODUCTION
Proteins are the main structures of animal tissues; They are structures as important as cellulose and
fibers in plants. The term protein derives from the Greek and means first.
About 16% of a normal body is made up of proteins. Proteins are found in the skin, hair, nails, muscles
and tendons, to name just a few organs.
Their functions are clean, if we consider that they develop and maintain the organism; In this chapter
we will discuss not only these functions but also their structure, metabolism and their relationship with
diet.

PROTEIN STRUCTURE
Like carbohydrates and fats, proteins contain carbon, hydrogen and oxygen, the only difference is that
proteins also contain nitrogen. Protein is the largest source of nitrogen for the body. They are long
chains of blocks called amino acids; Each amino acid is made up of a chain of carbon atoms, and one of
them is bonded to a nitrogen atom. Of the 20 amino acids in proteins, only 11 can be produced by the
body, which we will call non-essential.
The remaining and extremely important for the formation of structures in the human organism are
considered essential and therefore must be ingested with the daily diet since the organism is not capable
of synthesizing them.

The 8 essential amino acids required by the human body are: leucine, isoleucine, valine, threonine,
methionine, phenylalanine, tryptophan, and lysine. For children, histidine and arginine are also
considered essential amino acids.

Protein molecules contain 35 to 300 amino acids; Smaller molecules that have 5 to 35 amino acids are
called polypeptides, and those that have less than the amounts mentioned above are called peptides.
Proteins can also contain more than one chain of amino acids; The clearest example is hemoglobin,
which has 4 chains. Each protein has a unique structure; It is estimated that there are about one hundred
thousand different proteins in the human body.

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Levels of protein organization

Primary structure of proteins

It is the sequence of a chain of amino acids
Amino acids

Alpha
helix

Secondary structure of proteins occurs when amino acids in the sequence interact
through hydrogen bonds

Tertiary structure of proteins

occurs when certain attractions are present between alpha helices and folded
sheets

Quaternary protein structure is a protein that consists of more than one chain of
amino acids

Dietary Sources: Most foods contain at least some protein. Good sources of protein for vegetarians
include nuts and seeds, soy products (tofu, soy milk, and Textured Vegetable Protein [TVP]), cereals
(wheat, oats, and rice), free-range eggs poultry and some dairy products (milk, cheese and yogurt).

Different foods contain different proteins, each with its unique amino acid composition. The
proportions of essential amino acids in foods may differ from the proportions required by the body to
make proteins. The proportion of each essential amino acid in protein-containing foods determines the
quality of that protein. Dietary proteins with all essential amino acids

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needed by the body are classified as high quality proteins. If the protein has a low amount of one of the
essential amino acids, it is of inferior quality. The amino acid that is most scarce is called the limiting
amino acid.

Protein quality is usually defined by the amino acid scheme of the egg, which is considered ideal.
Therefore, it is not surprising that animal proteins, such as meat, milk and cheese, tend to be of higher
protein quality than plant proteins. Because of this, plant proteins are often referred to as low-quality
proteins. Many plant proteins lack one of the essential amino acids. For example, cereals tend to lack
lysine. Combining plant proteins, such as a grain with a legume, results in a high-quality protein that is
as good as, and in some cases better than, an animal protein. Soy is a high-quality protein in itself that
can be compared as equal to meat proteins.

The limiting amino acid tends to be different in different proteins. This means that when two different
foods are combined, the amino acids in one protein can compensate for those missing in the other. This
is called protein complementation. Vegetarians and vegans who maintain a well-balanced diet based on
grains, legumes, seeds, nuts and vegetables will consume a mix of proteins that complement each other
naturally without having to make a special plan beforehand. Beans on toast, a cheese or peanut butter
sandwich, muesli with milk (soy or cow's milk), and rice with peas or beans are all common examples
of protein supplementation.

Previously, it was thought that protein supplementation had to occur within the same meal. However, it
is now known that it is not necessary because the body stores a short-term reserve of essential amino
acids. A well-"balanced" vegetarian or vegan will easily consume all the protein and essential amino
acids their body needs.

Excellent sources of protein: Chickpeas, cooked beans, tofu, cow's milk, lentils, soy milk, boiled egg,
peanuts, bread, and cheese

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Good Sources of Protein: Brown rice, broccoli, potatoes, and oats (porridge)

Low Protein Sources: Carrots, apples, cream, butter or margarine, vegetable oil, sugar or syrup (the
latter contain almost no measurable protein)

Recommended Ingestion

The former Recommended Daily Allowances (RDAs) have now been replaced by the term Reference
Nutrient Intakes (RNI). The RNI is the amount of nutrients that is sufficient for at least 97% of the
population. Research has shown that you don't need as much protein as previously thought. The
recommended amounts of protein for adults and children have been divided by two in the last 20 years.

Table No. 4.1 Reference Nutrient Intake for protein (grams per day)

Nutrient Ingestion Reference for proteins

(grams per day)

Age RN Age RNI

0-3 months
I12.5g men 11-14 years 42.1g
4-6 months 12.7g men 15-18 years 55.2g
7-9 months 13.7g men 19-49 years 55.5g
10-12 months 14.9g men 50+ years 52.3g
1-3 years 14.5g women 11-14 years 42.2g
4-6 years 19.7g women 15-18 years 45.5g
7-10 years 28.3g women 19-49 years 45.0g
- - women 50+ years 46.5g
pregnant women 51.0g breastfeeding women 53 to 56g

Source: Nutrition and Dietetics. Javier Martínez Monzó

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Needs increase during pregnancy and breastfeeding and are usually met with extra calories and more
food. Since babies and children are growing, they require more protein than adults (proportional to their
body weight). Children with a balanced diet generally get enough protein while consuming enough
calories (energy).

The RNI figures for protein are valid only if energy needs are also met. If energy needs are not met,
dietary protein is used for energy and not for tissue growth and repair. Generally, this does not affect
the vegetarian since protein sources that come from plants tend to also be good sources of
carbohydrates, used for energy.

FUNCTIONS OF PROTEINS
After reviewing the functions of proteins, you will surely have greater respect for this nutrient. Amino
acids are used by the body to develop and maintain tissues, and in all cells they are part of
dexoxyribonucleic acid (DNA), which is responsible for controlling genetic codes. They are
everywhere in the body and are very important for developing organic processes during pregnancy and
childhood. Additional proteins are necessary in cases of burns, operations or infections. All enzymes
are proteins and, currently, more than 2000 types of enzymes have been identified.
Many, but not all, hormones are made of proteins. Hormones are chemical messengers secreted into the
bloodstream by different organs in the body. Do you remember insulin, which regulates the level of
sugar in the blood? Well, it is a very important hormone made of protein. Proteins also make up
antibodies in the blood to repel any foreign agent that enters the body, such as diseases, whether viral or
bacterial. Likewise, proteins play a very important role in the balance of fluids in the body, as well as in
the acid-base balance of the body, having the capacity to act as rather neutralizing BUFFER substances.
Amino acids can also be converted into glucose and used as a source of energy.

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DIGESTION, ABSORPTION AND METABOLISM

Just like lipids, proteins cannot be absorbed through intestinal membranes; They must first be reduced
to amino acid units. Protein digestion will begin in the stomach, as this is where stomach acids denature
proteins so that enzymes can break down the peptin chains. Digestion is completed in the small
intestine with the help of more enzymes excreted by the pancreas. This is when the amino acids can
travel in the bloodstream to the liver and to the cells that require them.

NUTRITIONAL TIPS
In relation to proteins, there are only two pieces of advice that can be given, and they are directly
related to the quality and quantity of the proteins consumed.
If your daily protein requirement is 45 grams of protein and you normally only consume 3 ounces of
meat, chicken, fish, or cheese for lunch; At dinner, a glass of milk, a portion of vegetables and three
slices of bread. During the day, with this diet you have already consumed 61 grams of protein, if you
drink another glass of milk the consumption will increase to 69 grams of protein. The general idea is
that it is necessary to consume protein wisely, since there are also diseases caused by excess protein
intake. The balance in the diet of vegetable and animal sources is important, since the latter also allows
the entry of cholesterol into the diet. Meat provides important nutrients such as iron and plants will give
you starches, fiber, vitamins and also minerals, without large amounts of fat or cholesterol.

Proteins also have an energy contribution . These are reserve proteins that when necessary in the
body, energy is produced from them (1 g. of protein provides 4 kcal). Furthermore, when these proteins
are hydrolyzed, especially in the digestion processes, they release amino acids that are directly
integrated into the metabolism of carbohydrates, contributing on the one hand to the physiological
biosynthesis of fatty acids and, on the other, to the synthesis of compounds. intermediates that act as
reaction precursors. Therefore they are important in general metabolic pathways.

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The nutritional value of a protein is determined by:

¥ The ease of providing the amount of nitrogen that the body needs, considering that in no case is
100% of the ingested protein assimilated.
¥ The need for essential amino acids.
¥ Knowledge of the presence of amino acid deficiencies in proteins.
¥ Selection criteria based on solubility.
¥ The mixture of foods that is carried out considering the joint ingestion of trypsin and chymotrypsin
inhibitors that reduce its absorption.

FOOD REALITY: SELECTING AND COOKING LEGUMES

Legumes include all types of dried beans and peas.
Lentils are the oldest legumes and should be treated separately because they cook faster than the others.
Dried beans: today it is considered a staple food for millions of people. Historically, they were used as
barter currency; In the Roman Empire they were a political objective, since in secret meetings the white
bean meant the approval of the authority, and the black bean, the rejection of the election. Before
reaching the consumer, the beans are cleaned to remove the pod, stem and other impurities. Special
machines are used for this work. The discolored beans are produced with machinery equipped with
photosensitive electronic eyes.
The following is a list of the most popular varieties of beans in the world: black, white, pinto, chickpea,
red, northern lima, pink, Mexican, etc. These products have high contents of complex carbohydrates,
fibers and proteins, especially if we combine them with meat; They also have a low content of
cholesterol-free fats; They are rich in potassium, iron, folate (folic acid), vitamins, and minerals, but
they are also low in sodium.
To prepare these products, the following tips should be considered:
1. Wash carefully and remove foreign particles from the product.
2. Dry products must be soaked beforehand, in some cases, from the day before. You should
always use these percentages: for a kilo of beans,

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use 3 liters of water; bring to a boil; Cover the pot and remove it from the heat, let them rest for
an hour and continue with point 3.
3. Heat them until they are soft, always over low heat (some of these beans will need up to 3 hours
of cooking)

Although beans are inexpensive, tasty and full of nutrients, some people tend to avoid them because
they cause intestinal gas and bloating. This problem manifests itself in individuals who do not consume
these products regularly. To avoid this uncomfortable situation, it is suggested:
¥ Always cook them well, because cooking breaks down the starches that cause the problem.
¥ Discard the water in which they were soaked.
¥ Lima beans, split greens and lentils are easier to digest; You should start eating beans with the most
assimilable ones.
¥ Start by ingesting small quantities and gradually increase consumption.
¥ Chew well before swallowing.
¥ Increase water consumption in the diet as indigestion of beans or other legume grains increases.

PEAS
Dried peas are an interesting and very versatile food; You can add them to any dish. These are green or
yellow in color; They can be found whole or split into two. Cooks prefer them already separated in two;
this is related to the cooking time, especially if combined with pillaf rice. Peas are used in Italian
cuisine; They are high in complex carbohydrates, fiber, potassium, vitamins and minerals; At the same
time low in fat, and affordable in price, if compared to potentially dangerous products, its risk is lower.

LENTIL
It is the best known legume; It is disc-shaped and does not need to be soaked beforehand, and it cooks
between 15 and 20 minutes. Its use has spread worldwide,

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its convenient storage; It is easy and versatile to prepare, and combines with almost any flavor.
It can be found in different colors, pinkish brown and yellow; It has the nutritional characteristics of
peas, in addition to being very rich in folate, they are excellent sources of protein for soups, stews,
sauces, stuffings and salads.

DISCUSSION TOPIC: FOOD IRRADIATION

Probably the worst enemy in food safety are microorganisms, such as bacteria, viruses, and in some
cases fungi, because they can cause infections and in many cases lethal poisoning.
In reality, legal additives and pesticides used in adequate dosage and frequency are not dangerous, at
least until now; it may change in the future.
Pathogenic microorganisms are the real problem, and especially for children and the elderly. The use of
irradiation has been approved as a safe and effective biological control method to control salmonella,
particularly in raw products. The use of irradiation to prevent dietary diseases is not something new,
since it began to be used after the Second World War.
For many people the word irradiation means danger, because it is commonly associated with atomic
bombs and accidents in some nuclear reactors, especially in Europe. The irradiation process is based on
generating damage to the genetic material of the bacteria, which prevents it from reproducing.
According to scientific information, to date it is not known that irradiation makes food radioactive;
however, why and how radiation can alter some nutrients is being studied. To obtain serious and
responsible answers we will have to wait.

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TOPIC 5 VITAMINS
KEY QUESTIONS
1. What are the general characteristics of vitamins?
2. What are the functions of the 13 vitamins?
3. What are the vitamins that may be deficient in our diet?
4. How do you preserve vitamins when you prepare and cook food?
5. When should we use vitamin supplements?

INTRODUCTION
Vitamins are organic molecules found in foods. They are essential, in small doses, for growth and good
health. Vitamins are all similar because they are made with the same elements, carbon, hydrogen,
oxygen and some, with nitrogen and cobalt; Vitamins are different in their structure and specific
functions, so much so that sometimes these functions are multiple in the body.
As vitamins were recognized as such, scientists began to name them by their structure or function, at
the same time they began studies of their structures and the artificial or synthetic reproduction of
molecules with identical structure to those found in foods.
Our body cannot recognize when the vitamin is natural or artificial, the important thing is that it has the
same structure.
Elemental characteristics of vitamins:
1. Very small amounts of vitamins are necessary for the body although the amount of vitamins
present in foods is also very small. Some vitamins are measured in U. YO. (International Units)
but they are also measured by their biological activity and by their weight in micrograms or
milligrams (Remember that an ounce is equivalent to 28.3 grams, the milligram is 1/1000 of the
gram, the microgram is 1/1000 of the milligram).
2. Although it is needed in small quantities, the role they play is extremely important. Its absence
can cause decisive or fatal metabolic interruptions. For example, the absence of vitamin C

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It causes scurvy and vitamin K deficiency can cause healing difficulties.

3. Although most vitamins are obtained through food, there are also some produced by bacteria in
the intestine and one in particular, vitamin D, is produced in the skin when there is exposure to
the sun.
4. Vitamins do not provide any kilocalories, which means that they do not provide energy to the
body, but they are involved in the process of metabolizing energy.
5. There is no perfect food, one that contains all the vitamins in the necessary quantities; The best
way to ensure adequate consumption is through a varied diet, and above all, balanced both
nutritionally and in vitamin composition.
6. Some vitamins in foods are not vitamins themselves but precursor molecules of vitamins. Ex.
Beta carotene and vitamin A
Vitamins are classified according to their solubility in fats or water; the fat-soluble ones are A, D, E, K.
They are in the elements that have fat and can be stored in the body; The water-soluble ones are C and
B and their group of complex vitamins. This last group is not stored very well in the body.

Table No. 5.1 Characteristics and recommended dosage for adults

Vitamin Coenzyme in active form Promoted Feature Adult
Water soluble recommendation

Thiamin Thiamine pyrophosphate Aldehyde group transfer 1.0 to 1.4mg

Riboflavin 1.2 to 1.7mg
Flavinmononucleotide (FMN) H atom (electron) transfer
Flavin adenine dinucleotide
(FDA) H atom (electron) transfer
Nicotinic acid Dinucleotide of H atom (electron) transfer 16 to 22mg Eq
Nicotinamide and adenine
(NAD)
Dinucleotide of H atom (electron) transfer
Nicotinamide adenine phosphate
(NADP)
CoenzymeA Acyl group transfer 5 to 10mg
Pantothenic acid
Pyrodoxin Pyrodoxal phosphate Transfer of the amino group 2mg
Biotin Biocytin Carboxyl transfer 100 300mcg

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Table No. 5.1 Characteristics and recommended dosage for adults. Continuation
Promoted Feature Adult
Fat-soluble vitamins Coenzyme in active form recommendation
Folic acid Tetrahydrofolic acid Transfer of cluster 400mcg
monocarbon
B12 vitamin Coenzyme B12 1.2 shift of H atoms 3mcg

Ascorbic acid Hydroxylation cofactor 50mg

Vitamin A 11-cis-retinal Visual cycle 100mcg Eq
Vitamin D 1,25-Dihyroxycholecalciferol
Calcium and phosphorus metabolism
Vitamin E Antioxidant 12 to 15mg
Vitamin K Prothrombin Biosynthesis

VITAMIN TOXICITY
A megadose of vitamins is defined as more than ten times what the body needs. Vitamin D can be toxic
when ingested in doses 5 times higher than required.
Furthermore, prolonged use of high doses of vitamins can cause dry skin, pain and damage to bones,
inflammation of the liver and eyes, nausea, and diarrhea. If these megadoses are ingested during
pregnancy, it can cause irreversible damage to the fetus.
Excess consumption of vitamin D is extremely dangerous, as it is the most toxic vitamin; The first
symptoms of excess are nausea, vomiting, diarrhea, pronounced fatigue, confusion, thirst, and it can
even produce calcium deposits in the heart and kidneys, causing severe deterioration in health and in
some cases, death.
Excess vitamins can cause diarrhea and stomach inflammation. People accustomed to taking vitamin C
supplements, when they stop taking them drastically, may develop scurvy syndrome, which are
symptoms of vitamin deficiency.
Nicotinic acid, which is a form of niacin, has been prescribed by some doctors to lower cholesterol
levels but, unfortunately, this produced unpleasant side effects. Symptoms of overdose of this vitamin
are itching, irritation, nausea, dizziness, diarrhea, abdominal discomfort, excitement, flushing of the
face and chest; which lasts 20 minutes after taking the overdose. If the poisoning is more severe, it will
attack the liver, the blood sugar level will increase and the heart rate will be

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abnormal. Excessive intake of vitamin B6 can cause irreversible damage to the nervous system,
inhibiting motor capabilities.

VITAMIN DEFICIENCY
Apparently, developed countries have practically eradicated vitamin deficiencies in the population,
which at the beginning of the century suffered from iodine and thiamine deficiencies. But even today,
despite everything, there are some problems related to this issue. In people with chronic diseases,
vitamin D deficiency can represent a problem for some elderly, due to reduced consumption of dairy
products. In turn, vitamin C deficiency can cause scurvy. Insufficient intake of folate or folic acid will
cause megaloblastic anemia, a condition that is represented by the abnormally large size of red blood
cells and their poor functioning; These cases occur in pregnant women.
Vitamin B12 deficiency is not related to consumption, but is related to the absorption of this vitamin,
and can cause pernicious anemia.

FOOD REALITY: CONTROL OF VITAMINS AND MINERALS IN STORED PRODUCTS,

PREPARATION AND COOKING.
There are five factors that influence the loss of most nutrients: heat, exposure to air and light, cooking
in water and baking powder. Fat-soluble vitamins are more stable in cooking; The water-soluble ones
are mostly lost through rinsing and cooking. Oxygen and high temperatures oxidize vitamin C, thiamine
and folic acid are also very sensitive.
The following is a list of tips to try to maintain the best vitamin level of foods and products.
1. Buy fresh and best quality foods.
2. Carefully examine fruits and vegetables.
3. Store fruits and vegetables in the refrigerator, except for green bananas, potatoes and onions.
4. Food should not be stored for long periods of time.

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5. When storing products, they must be covered to avoid direct contact with oxygen in the air.
6. When rinsing vegetables, do so quickly, do not let them soak.
7. Do not peel to boil, potatoes, sweet potatoes, carrots and other similar vegetables.
8. Try as much as possible not to peel the fruits; Cook them quickly and with as little liquid as
possible.
9. Steam it preferably and in some cases, use the microwave, this way the nutrients will be retained.
10. When using a fryer, make sure it is not too hot (remember the example of French fries)
11. Never use baking powder for green vegetables.
12. Meats cooked in the oven and in the salamander maintain their nutrients better.
13. Avoid preparing food too far in advance.
14. Do not store milk in glass containers, because light destroys riboflavin.

Remember: The factors that destroy vitamins also ruin colors, flavors and textures.

DISCUSSION TOPIC: VITAMIN AND MINERAL SUPPLEMENTS

A fairly high percentage of the world's population uses vitamin and mineral supplements. It is estimated
that this business handles at least 6 billion dollars annually worldwide. Unfortunately, the majority of
people who consume these products do so without any professional guidance.
These supplements have amounts more than 200 times above what the body needs; People use them for
different reasons, sometimes justified, and sometimes not. The common denominator among users is
that they do not have correct eating habits.
In many cases, indiscriminate consumption can be harmful. But still, no official authority has done
anything about it to regulate this growing industry yet. It is necessary to clarify that in some
circumstances supplements are necessary, such as in the case of pregnant, lactating women and
vegetarians; people who must consume less than 1200 kilocalories daily; women in menopause and
people with special medications.

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It is necessary to remember that vitamin and mineral supplements can be consumed, but always under
prescription and professional observation. In addition, you must ensure that you store them in a place
out of the reach of children, since there are reports of fatal cases of poisoning due to their ingestion.

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TOPIC 6: WATER AND MINERALS

KEY QUESTIONS
1. Why is water consumption so important?
2. What thermal function does water fulfill?
3. How many liters of water is recommended to consume?
4. What foods can cover part of the water requirements?
5. How many liters of water is recommended to consume?
6. Why is mineral consumption so important?
7. What function do calcium and phosphorus play?
8. Why can excessive consumption of dairy products be counterproductive?
9. What minerals may be present in deficient amounts in the diet?
10. Can excess mineral supplements be toxic? What are those minerals?

INTRODUCTION
Although water is not classified as a nutritional element, it should not be overlooked, since its lack
would cause a stoppage in the body's functioning faster than a lack of nutrients.

Water is the most important chemical compound for the existence of life on our planet. It is essential in
the nutrition of plants and animals of all types. Approximately 70% of the human body is made up of
water, a percentage that varies depending on the person's age and state of health. Anyone could live
without food for a period of days, but not without drinking water.

Water is a constituent part of all the cells of animal and plant tissues, as well as the crystals of many
minerals. Given its presence in all tissues, water has a fundamental presence in the foods that are
ingested, meaning that water is not only ingested when it is drunk pure, but it is also incorporated when
eating any food rich in water. Nutritionally, water does not provide calories to the body when ingested
in any quantity, unless it is accompanied by sugars or other components.

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1. When thirsty, drink more water than satisfies you.

2. Always keep water within reach.
3. Drink fluids, at least one glass per meal.
4. Drink water whenever you can during daily activities.
5. Make a glass of water always look good by adding a piece of fresh lemon or orange
6. Try to make drinking water a habit.

THE MINERALS
If you consider the weight of minerals in the human body, you could say that it is 2 to 2 and a half kilos.
In reality, very few minerals are needed in the diet, but despite the amount required being very small,
their functions are enormously important and range from regulating heart rate to the development of
bones and teeth, transporting oxygen from the lungs to tissues, to name just a few of the functions.
Minerals are divided into major minerals and minor or residual minerals. Table No.6.1 includes a basic
list of minerals, their origin, functions and recommended daily amount.
The main ones are:
Cations: Calcium, magnesium, sodium, potassium, iron, copper, manganese, cobalt, zinc, and
molybdenum.
Anions: Fluoride, phosphate, iodide and chloride.

Most act as cofactors of enzymes, to control the osmotic pressure of cellular fluids and the pH, or as a
constituent part of some macromolecules.
Minerals are abundant in foods, but unlike vitamins that are synthesized in situ, the content of salts
depends largely on the type of soil and water used to grow vegetables, both for human and forage
consumption.
Vegetables acquire their mineral content only from the chemical elements they absorb from the soil,
including contributions from pesticides, fertilizers, and natural supplies such as water and other sources.
For each case the concentration and type of mineral will be different. The presence of minerals can be
affected by processing, basically

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in processes in which the food comes into contact with water, because they are water-soluble and are
eliminated by leaching.
Excessive consumption of certain minerals, especially salts, can represent a risk for consumers. One of
the frequent cases is the consumption of NaCl, which despite the fact that each ion independently
fulfills its function, can cause high blood pressure in excess, which can lead to death. A maximum
consumption of 5 to 6 g of sodium chloride is recommended for an adult, which can be satisfied by this
in natural foods.

Calcium:
The most abundant chemical element in humans, it represents 2% of the body weight, that is, an adult
has 1kg to 1.2kg, of which approximately 99% is distributed in the bone structures and the rest in
cellular fluids and inside tissues, although this last fraction represents only 1%, it has a significant
functional influence.
It is recommended 500mg (adults), up to 1000mg (pregnant and nursing mothers) daily. Of the calcium
consumed, only 40% is used in the small intestine and the rest is eliminated through the feces. Its
absorption is favored in the presence of vitamin D, arginine, lysine, lactose and in acidic pH, since at
alkaline pH it is insoluble.
Diets high in fat and low in vitamin D, the presence of alcohol, phosphates, phytates, oxalates,
thyroxine, and corticosteroids increase the percentage of absence or reduction of calcium absorption, as
well as lack of exercise.
The calcium used accumulates in the blood plasma in a proportion of 9 to 11 mg/100 ml.
Calcium is made up of a non-ionizable portion, which binds to proteins, and another ionizable portion
that, despite having a low concentration, performs the following functions:
¥ Provides Ca for the formation of bones and teeth, thanks to the hormone calcitonin and vitamins
A and C
¥ If its concentration is reduced (4.5 to 4.7 mg/100 ml) the thyroid hormone acts and provides the
necessary bone calcium.

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¥ It intervenes in a large number of transformations and mechanisms, such as blood coagulation

and muscle contraction.
Bone formation is favored when the Calcium/Phosphorus ratio = 1, which allows the formation of
hydroxyapatite, a compound that is supposed to form the rigid structure of bones. An increase in this
ratio causes the formation of calcium phosphates that can be deposited in the arteries.

Match:
It represents 1% of the body weight, it is closely related to calcium since together they form
hydroxyapatite, 80% of an individual's phosphorus is found in the bones and teeth, the rest is located in
the extracellular fluids and acts as pH buffer in the blood, or in cells where it participates in the
metabolism of proteins, lipids and carbohydrates.
Its absorption is easier than that of Calcium, although the factors that affect the absorption of calcium
alter the use of phosphorus.
It intervenes in the phosphorylation of glucose and glycerol, it combines with fatty acids and forms
phospholipids, it is part of ATP and nucleic acids: DNA and RNA.

Mineral deficiency can cause some problems, and although minerals exist in abundance in nature, their
availability to be absorbed is low.
Ex. Of the Calcium consumed, only 40% is used.
Ferrous salts are better assimilated than ferrous salts, so when supplementing iron in foods, ferrous
derivatives of fumarate, gluconate or sulfate are preferred.
Only 70% of the phosphorus ingested is used.
Some cations (Ca, Mg, Zn, Fe) react with phytic acid and cannot be used.
Additives formed by phosphates such as tripolyphosphates and pyrophosphates can inhibit calcium
absorption; the phosphoric acid in some soft drinks inhibits Ca absorption.

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MINERAL TOXICITY
Like vitamins, minerals can also be toxic if consumed in large or mega doses.
Furthermore, in the case of minerals, smaller amounts are needed above those necessary to be more
toxic. A dose 4 times the necessary amount of copper, for example, will cause vomiting and disorder in
the nervous system; High doses of iodine can alter the functioning of the thyroid gland. When a small
overdose of zinc is ingested, it will cause a copper deficiency which will consequently lead to
cardiovascular diseases. If mega doses of selenium are consumed for long periods, it can cause
diarrhea, nausea, vomiting, hair loss, and general malaise.

Table No.6.1 List of major minerals: origin, functions and recommended daily amount.
MINERALS AMOUNT PRINCIPAL FUNCTIONS SOURCES OF ORIGIN
GREATER DAILY

CALCIUM 800mg Formation of bones and teeth, muscle contraction. Dairy, salmon and sardines in cans,
Transmits neural impulse. broccoli, mustard in grains.

MATCH 800mg Bones and teeth, metabolized energy, DNA, Dairy, meat, poultry, fish, eggs and
enzymes, buffers grains
SODIUM 500 mg Water balance, acid base balance, muscle Table salt, processed foods, MSG
contraction. Neural impulse transmission

POTASSIUM 2,000mg Water balance, buffers, muscle contraction, neural Lots of fruits and vegetables, milk,
drive grains, meats, fish, poultry, legumes

CHLORIDE 750mg Water balance, buffers, neural balance, is part of Salt

the hydrochloric acid of the stomach
MAGNESIUM Men: 350 ml Metabolic energy, bones and teeth, muscle tone, Green leaves, vegetables, nuts, seeds,
Women: 280 ml protein synthesis whole grains, cereals and legumes

SULFIDE Part of some amino acids Protein foods

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MINERAL DEFICIENCY
Certain minerals such as calcium, iron, magnesium and potassium may be insufficient in the diet for
different reasons. Lack of calcium appears to be linked to osteoporosis; Lack of iron is directly related
to anemia, a condition that reduces the number of red blood cells in the blood and whose symptoms are
fatigue, irritability, paleness and lethargy. This issue of iron deficiency anemia is a topic of global
concern, because it affects women and children more.

Table No. 6.2 List of minor or residual minerals: origin, functions and recommended daily amount.
MINERALS AMOUNT PRINCIPAL FUNCTIONS SOURCES OF ORIGIN
MINORS DAILY
RESIDUAL

COPPER 1.5-3.0mg Metabolizes iron, formation of hemoglobin and Animal organs, whole grains,
collagen, part of many enzymes, part of the bread, cereals, nuts, dried fruits
immune system
FLORIDE 1.5-4.0mg Strengthens and develops teeth Water
IODINE 150 µg Normal thyroid function, metabolic rate ionized salt

IRON H:70 µg Part of hemoglobin, and myoglobin, of some Liver, meats, breads
M:15 µg enzymes antibodies, such as drug detoxifiers enriched, cereal, yolk, seafood,
fruits, legumes
SELENIUM H:70 µg Activation of antioxidants Sea products, meats, liver, eggs
M:55 µg and some grains.

ZINC H:15 µg Part of some enzymes, proteins, DNA, Meals with protein, whole grains
M:12 µg metabolism, healing, bone formation, and some legumes
development of sexual organs, perception of
taste and appetite, storage and release of
insulin
CHROME 50-200 µg Transport of glucose to cells. Liver, meats, yolk, whole grains

COBALT 2.0-5.0 µg It is part of vitamin B12 bone formation, part Animal foods, whole grains, dried
MAGNESIUM of the enzymes involved in metabolism beans, nuts, leafy vegetables

MOLYBDENUM 75-250 µg Cofactor in some enzymes Legumes, whole grains, nuts,

animal organs

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OSTEOPOROSIS
This term refers to the loss of bone density and strength, which will lead them to break easily,
especially in individuals over 45 years of age (it is estimated that 85% of people who have this disease
are women). When there is not enough calcium in the diet, the body takes it from the bones and if this
happens periodically, the bones weaken in their structure causing osteoporosis.
There are 2 types of osteoporosis: type I, which affects women after menopause, is a complex disease
and is still not well understood. Type II attacks people over 75 years of age. This type affects men
equally.
It is important to know that type I will be followed by type II. The best way to prevent this disease is to
understand that normal calcium consumption is essential during all stages of growth and that it must be
accompanied by the consumption of vitamin D. without which calcium assimilation is insufficient.

NUTRITIONAL TIPS
The rules that affect vitamins also apply to minerals, and the key is, then, a varied and balanced diet.
The following is a list of useful tips:
1. Select foods from the following groups daily: fruits, vegetables, grain bread and cereals, dairy
products, seafood, meats, poultry, legumes and eggs.
2. Select foods in a variety of ways.
3. Visit libraries to obtain different and varied recipes in cookbooks.
4. Always include a new nutritional product when purchasing food,
5. When eating out, diversify eating habits.

FOOD REALITY: LEAD

Lead is a highly toxic metal that can damage the nervous system and kidneys; In particular, it is
dangerous for children, for whom it can cause brain damage and major learning difficulties.
The source of lead in our diet can come from public water, from lead pipes, from paints that have lead
as a part of their

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composition, soldering of cans and some types of ceramics covered with lead glaze. The disease
generated is known as Saturnism and refers to its influence on intellectual development with great
impact.
To prevent this problem, you should follow the following tips:
¥ Do not store food in dishes or containers if you are not sure they do not contain lead.
¥ Avoid using ceramic dishes, especially if they are acidic foods.
¥ High temperatures cause lead to loosen from the surfaces on which it is present.
¥ Do not use old porcelain to serve food.
¥ Avoid leaded glassware.
¥ Before purchasing, find out about the composition of the materials that make up the product or
container to be used.

DISCUSSION TOPIC: WATER FLUORIZATION

Why might this topic interest us? The fundamental reason is that fluoride has a direct relationship with
dental health; Studies done in this regard began on populations where the rate of dental decay was
incomprehensible compared to other areas where the water fluoridation process occurred naturally.
After the Second World War and as a result of large studies, the decisive role of fluoride in drinking
water in preventing dental decay was concluded. This practice is today recommended by almost all
health-related organizations.
The level of fluoride in water is measured in parts per million (ppm). The recommended dose is one
part per million (1ppm), since a smaller amount has no function and more can cause fluorosis.
There are three conditions responsible for cavities: teeth that are extremely sensitive to attack by certain
acids; the bacteria (mutant streptococci) that produce those acids, and the foods on which these bacteria
can feed, such as carbohydrates, sugars, and starches.
Fluoride structurally helps teeth resist the invasion of these acids. Fluoride applied to the surface of
teeth, such as toothpaste,

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also collaborates. Currently, there are no official regulations requiring fluoride to be present in drinking
water; These issues are addressed at local levels. It should also be mentioned that there are references
that fluoride abuse is related to some cancers.

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TOPIC 8: UNIFYING CONCEPTS AND

DIETARY RECOMMENDATIONS
KEY QUESTIONS
1. How can you use the food pyramid guide?
2. What information do food labels and nutritional labels have?
3. What is RVD?
4. How is an RVD valued?
5. What are the food groups?
6. How have the proportions of food groups to be consumed been organized?

DIETARY RECOMMENDATIONS
There are national organizations worldwide that have published recommendations on the subject since
the beginning of the century.
The first recommendations were specifically directed at particular ages and on certain products in order
to prevent deficiencies or reverse diseases and combine growth. As diseases of nutritional deficiencies
decreased, they began to be replaced by diseases related to unbalanced excess food consumption. These
new types of diseases are causing many deaths and large sums of money in medical costs; There are
many deaths due to a poorly chosen daily diet.

Causes of deaths in which diet plays its part

¥ Heart diseases ¥ Pneumonia and influenza
¥ Cancer ¥ Diabetes
¥ Spills or paralyzing attacks ¥ Suicide
¥ Car accidents ¥ Chronic liver diseases
¥ Chronic diseases and cirrhosis
pulmonary ¥ Atherosclerosis

The following is a general list of dietary recommendations

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7. Eat a variety of foods, the body needs more than 40 nutrients to be healthy.
8. Maintain weight at a normal and healthy level; Being overweight, or underweight, creates the
risk of developing health problems.
9. Choose diets low in fat, saturated fat and cholesterol.
10. Prefer diets with lots of fruits, vegetables and grains.
11. Use sugar in moderation.
12. If you are going to drink alcohol, do so in moderation, but it is better not to drink.

In 1990, an important report known as “HEALTHY PEOPLE BY 2000” was proposed to promote
health and prevent diseases. This report emphasizes 21 priorities to follow and is the most important
official document produced to date. This work has been produced by PUBLIC HEALTH SERVICE
AND DEPARTAMENT OF HEALTH AND HUMAN SERVICES.
It sets out the following in its goals:
1. Reduce the death of people with coronary heart disease.
2. Reverse the rate of cancer deaths
3. Reduce overweight
4. Reduce retarded growth rates in children under 5 years of age.
5. Reduce the fat we consume by 30%
6. Increase carbohydrates and fiber in the diet
7. Reduce obesity by a large percentage.
8. Increase calcium consumption by 65%
9. Reduce salt and sodium consumption by 65%
10. Reduce iron deficiency.
11. Increase the number of mothers who breastfeed their babies.
12. Increase the number of parents who feed their children better.
13. Increase the number of people who read the signs.
14. General nutrition knowledge is improved
15. Increase production of 5,000 new products for the market.

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16. Increase the care corresponding to contamination of children at school, etc.

17. Improve care in hospitals, homes, etc.
18. Increase the study and research of people related to the food industry.
19. Increase job opportunities for people.
20. Increases basic care for all individuals.

This list places great nutritional emphasis on the proper diet, which, combined with physical exercises,
can create healthy citizens.

MENU PLANNING GUIDE

BASIC FOOD GROUPS

At the end of the 50s, what is now accepted as food groups (divided into 4) began to take shape.
A. Meats and their derivatives.
B. Milk and its derivatives
C. Fruits and vegetables and their derivatives
D. Grains and their derivatives
According to these groups, it is recommended to consume two daily servings of food from each of these
groups; which would provide approximately 1200 kilocalories that will cover almost 80% of the diet
recommended in the 50s, in terms of proteins, vitamins A and C, thiamine, riboflavin, niacin, calcium,
and iron.
This concept of the four groups is, in some ways, limited and outdated. The reason is very simple: it
may be too much or too little of some nutrients.
Finally, today it is easy to realize that many foods do not fit into these basic groups, for example foods
that are high in fat and/or sugar, such as margarine, mayonnaise, salad dressings, cakes and cookies.
Another reason why this concept is obsolete is because at that time it was considered that there were
only 10 nutrients, when currently 26 are considered.

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most important nutrients. The current emphasis is on consuming enough foods from a variety of sources
to prevent deficiencies, and balancing your diet to prevent diseases such as heart disease and cancer.
The most up-to-date presentation of these groups and their order is as follows:
a) Breads, cereals and other grain products.
b) Fruit.
c) Vegetables.
d) Meats, poultry, fish and alternatives (eggs, beans, dried beans, nuts and seeds)
e) Milk, cheese and yogurt. Foods from these groups, plus fats, sweets and alcoholic beverages,
should be used in great moderation.

NUTRITIONAL PYRAMID
The food pyramid guide, which is the most recent and reflects the bases of daily meals, was made as a
result of important studies related to the modern trend of accentuated fat consumption. The pyramid

will help you have a proper diet and emphasizes foods from the five groups shown in the first three

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lower sections. The tip of the pyramid shows us fats and sweets (such as dressings, cream, butter, sugar,
soda, candy and sweet desserts). These types of foods provide many kilocalories and very few nutrients.
The pyramid shows the services that should be consumed daily, of course this will vary according to the
energy requirement necessary for each person. Not all consumers are the same, this depends on age,
sex, size and activity, in addition to other factors.
Little by little new ways of understanding the participation of each food group in the diet appear and the
Food Wheel is considered a new tool in which the percentage distribution of each food group is applied
and allows reestablishing the importance of the water factor that in no another scheme receives it as in
this one, in which it occupies its central area.
In general, for a minimum intake of 2000 kilocalories, an allocation of 30% to breakfast, 40% to lunch,
20% to dinner and two snacks that make up the remaining 10% is recommended.
Furthermore, it is important to distribute the intake according to the following balance:
15 to 25% proteins
10 to 15% fat
60 to 65% carbohydrates, without considering the fiber in the latter, which, as is known, does not
provide any energy value.

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NUTRITION LABEL
Nutritional labels have become, for millions of conscious people, the information base of the product.
Supermarket aisles have become avenues to the best nutrition knowledge.

The new food label responds to regulations from the Food and Drug Administration of the Department
of Health and Human Services and the Safety and Inspection Service of the United States Department
of Agriculture. Among other things, it requires labeling of most foods (except meat and poultry) and
authorizes the use of nutrient content and subscribes to FDA-approved health claims.

These labels inform not only what it is, but also about the company responsible for the product. The
information required varies, but by law they must have at least the following:
¥ Product name.
¥ Content and net weight of the product without packaging.
¥ Name and address of the manufacturer, packager or distributor.
¥ List of ingredients.

For most foods, all ingredients must be listed on the label, and must be identified by their usual or
common name. The ingredient that has the greatest presence in the product must be listed first, and the
rest in descending order according to the quantity present.
Many producers voluntarily add nutritional information to labels. In 1994, nutritional labels were made
law by some countries; This legal regulation applies to almost 90% of processed foods but excludes
coffee, tea, most spices and products produced in small quantities (of course this varies from country to
country)
Vegetables and fruits are not regulated from this point of view, as are fresh and raw fish and seafood.
Likewise, food labels have been modified for vitamin and mineral supplements, as well as other

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food components such as fats, carbohydrates or fiber present in considerable quantities.

The nutrients listed on nutritional labels are as follows:

The mandatory components (in bold) and the volunteers and the order in which they must appear are:

¥ total calories

¥ calories from fat

¥ calories from saturated fat

¥ total fat

¥ saturated fat

¥ polyunsaturated fat

¥ monounsaturated fat

¥ cholesterol

¥ sodium

¥ potassium

¥ total carbohydrates

¥ Dietary fiber

¥ Soluble fiber

¥ insoluble fiber

¥ sugars

¥ sugar alcohol (for example, the sugar that replaces xylitol, mannitol and sorbitol)

¥ another carbohydrate (the difference between total carbohydrate and the sum of dietary fiber,

sugars, and sugar alcohol if mentioned)

¥ protein

¥ vitamin A

¥ percent of vitamin A present as beta carotene

¥ vitamin C

¥ calcium

¥ iron

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¥ other essential vitamins and minerals

If a claim is made about any of the optional components, or if a food is fortified or enriched with any of
them, nutrition information for those components will be declared mandatory.

These components, mandatory or voluntary, are the only ones allowed in the nutrition table. The listing
of single amino acids, maltodextrin, calories from polyunsaturated fat, and calories from carbohydrates,
for example, are not permitted on the label as part of the Nutrition Facts.

The required nutrients were chosen because they are those that respond to health concerns today. The
order in which they should appear reflects the priorities of current dietary recommendations.

Thiamin, riboflavin, and niacin are no longer required on nutrition labels because deficiencies in any of
them are no longer considered of much public health importance. However, they can be mentioned on
the label voluntarily.

The Reference Daily Values for energy-producing nutrients are based on the number of calories
consumed in a day. A consumption of 2,000 calories has been established as a reference. This level was
chosen in part because it approximates the caloric needs of women after menopause. This group is the
one with the highest risk due to excessive calorie and fat consumption.

Reference Daily Values for energy-producing nutrients are calculated as follows:

¥ fat based on 30 percent of calories

¥ saturated fat based on 10 percent of calories
¥ carbohydrate based on 60 percent of calories
¥ protein based on 10 percent of calories. (Daily Value References for protein apply only to adults
and children over 4 years of age. Protein Reference Daily Intakes (RDIs) for special groups
have been established.)

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¥ fiber based on 11.5 g of fiber per 1,000 calories.

Due to current public health recommendations, Reference Daily Values for some nutrients represent the
highest limit considered desirable. The Daily Value References for fat and sodium are:

¥ total fat: less than 65 g

¥ saturated fat: less than 20 g
¥ cholesterol: less than 300 mg
¥ sodium: less than 2,400 mg

NUTRITION IN SUPERMARKETS
The following is a list of tips for choosing food products in supermarkets based on nutritional
parameters, shelf by shelf. This is where the first line of defense should be marked, as far as nutrition is
concerned. With the knowledge you acquire, the following tips will be familiar to you, but you have to
be persistent in putting them into practice.

BAKED MIXES AND INGREDIENTS

1. Most of these mixes, when prepared, have a percentage of 11 grams of fat per serving; then
those with less, like angel food cake or gingerbread.
2. Ready-made frostings for cakes and pastries are made with margarine or vegetable oils. Your
regular mix is always primary fat and refined sugar. Choose those made with powdered sugar
or sweetened with fruit.
3. For low-fat dessert mixes, choose those that are gelatin-based and mix with skim milk.
4. To use less saturated fat, buy pancake mixes that you add yourself to, so you have control over
the amount of fat used.
5. White flour and its derivatives contain very little fiber; use whole wheat flours and their
derivatives.

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6. Margarines contain less saturated fat than other fats; then use them for baking.
7. To avoid using saturated fats, choose vegetable oils and baking oil spray.

DRINKS
8. Tonic water in individual bottles has 125 kilocalories per ounce, due to its sugar content;
Therefore, select sugar-free tonic waters.
9. Canned vegetable juices are high in sodium content; Choose low-sodium versions or simply make
them yourself with fresh fruits and vegetables.
10. Hot chocolate mixes vary in their sugar and fat content; So choose sugar-free and low-fat mixes.

BREAD AND OTHER BAKED PRODUCTS

11. Most breads and their derivatives are low in fat; consume in moderation those that are high in fat,
such as croissants and biscuits.
12. Most breads or baked goods are made with low-fiber white flours; Choose breads with whole
flours, whether wheat, rye or barley.
13. Commercial cakes and pies have large amounts of fat; try to use the ones that have less.
14. To avoid fat, use bagels (Jewish bread) or quick breads instead of donuts or danish for breakfast
or snacks.

CANNED AND FROZEN FRUITS

15. To consume less refined sugar and kilocalories, read the labels, choose fruits packed in their own
juice or those that come with light syrups, or those that come with light syrups

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16. Natural fruit juices are 100% pure and do not contain additives, always use them preferably.

CANNED AND FROZEN MAIN DISHES

17. Most of these dishes, which we must admit are very convenient, have a lot of fats included.
Because kilocalories come from fat, select those that are low in kilocalories, containing less than
10 grams of fat per serving.
18. Most of these dishes have a lot of sodium; To remedy this, you should choose those that have
less than 600 milligrams of sodium.
19. The amount of fat present in various frozen pancakes, waffles, and French toast varies greatly;
choose those with less than 6 grams for every 3 pancakes, 2 waffles, or 1 French toast.

CANNED VEGETABLES
20. For those with less sodium, choose fresh or frozen vegetables over canned ones, unless the can
says they are sodium-free or no salt has been added.
21. Spaghetti with tomato sauce is high in sodium; Choose versions with low sodium levels.
22. Sauerkraut, pickles and olives are in brine, consume them in moderation.

CEREALS
23. Cereals contain approximately 7g of sugar per serving; Then choose cereals with less than 4
grams of sugar per serving.
24. Cereals are not good sources of fiber, with the exception of whole grain cereals; Therefore
choose the latter, making sure that they have less than 4 grams of sugar per serving.
25. Most cereals contain no cholesterol and have very little fat, with the exception of granola.

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26. Cereals average 250 milligrams of sodium per serving; choose those with less than this amount.

CONDIMENTS, SAUCES, SEASONINGS AND OTHER FLAVOR AGENTS

27. Many condiments, such as ketchup, mustard, and barbecue sauces, contain a lot of sodium and
fat; Use them sparingly or choose their low-sodium and low-fat versions.
28. Jellies, jams and syrups contain a lot of refined sugar; Try, for this reason, to use fresh fruits or
light syrups (the light type).
29. To use less sodium, use herbs or spices instead of salt.
30. If you decide to use salt substitutes, always make sure you know what they contain; Consult
your doctor before using them.

COOKIES
31. Commercial cookies generally have 40% of their kilocalories coming from fats; To consume less
fat and less saturated fat, choose those with fewer grams of fat per ounce, such as ginger,
graham, and fig bars.
32. Commercial cookies have approximately 30% of their kilocalories from their refined sugars; To
prevent this, consume cookies with fruit, for the sweet taste.
33. Most commercial cookies contain very little fiber, unless they are made with whole grains, such
as oats, dried fruits, especially those with grapes.
34. Fried salty chips, corn tortillas, and popcorn are high in fat and sodium; Avoid them or use them
in moderation, as well as peanuts and tree nuts.
35. Avoid microwave popcorn.

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DAIRY PRODUCTS
36. Whole milk is high in fat, saturated fat and cholesterol; To consume less of the latter, use skim or
2% milk.
37. Milk cream is the first source of fat, saturated fat, cholesterol and kilocalories; To reduce its
consumption, replace it in recipes with sour cream or combine it in proportions of 50 and 50%
(half and half).
38. Many cheeses are made with regular milk, they are high in fat, saturated fat and cholesterol;
consume them in moderation or prefer those made with processed milk and containing less than 4
grams of fat per serving.
39. Processed cheeses, such as American, contain approximately 400 milligrams of sodium per
ounce; choose those with less than 200 milligrams per ounce.
40. Yogurts are made with regular milk, skim milk, or low-fat milks; Choose those that have lower
amounts of saturated fat and cholesterol.
41. Most fruit yogurts contain a lot of sugar; It is preferable then that you add fresh fruits to light
yogurts.

EGGS
42. The average large egg yolk contains 213 mg of cholesterol; Try to avoid them or use substitutes
with fewer kilocalories.
43. There are some egg productions that have less cholesterol than regular eggs; Look at the amount
of cholesterol and compare it to the average of 213 mg and then make the decision.

FATS
44. To consume less saturated fat and cholesterol, choose margarines instead of butter, and even
when you decide on margarines, prefer those with less than 6 grams of fat and 1 gram of
saturated fat per tablespoon. Preferably do not consume any processed fat thinking that it only
represents a

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percentage of the common one, in the end they are all fats and provide the same amount of
energy.

FROZEN DESSERTS
45. Cream ice creams made with whole milk and heavy cream contain many kilocalories, saturated
fats and cholesterol, so they should be avoided or consumed in moderation.
46. For little or no fat, select fruit parfaits, sherbets and sorbets.

FROZEN VEGETABLES
47. To get enough fiber, vitamins, minerals and low amounts of kilocalories and sodium, with almost
no fat, never buy vegetables with sauces.

MEATS, POULTRY, FISH AND SEAFOOD

48. Meats, poultry, fish and seafood have different amounts of fat, saturated fat and cholesterol; The
healthiest alternative will be fish and seafood, but if you decide on meat and poultry, reduce the
portions.
49. Animal organs, such as the liver, heart, kidneys, brains and gizzards, are low in fat but very high
in cholesterol; consume them moderately.
50. Many processed meats, such as chorizos and blood sausages, are high in sodium, and above all, in
saturated fats. Almost 80% of its kilocalories come from fats; avoid them in your diet, read the
labels.
51. To consume less fat, choose tuna packed with water.
52. Choose vegetable oils high in polyunsaturated fats, such as corn oil, or monounsaturated fats, such
as olive oil.
53. To consume less fat and kilocalories, use oil spray for pans instead of butter, margarine or oils for
deep frying.
54. To create dressings, do not use regular mayonnaise as a base.

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Nutrition and diet

55. Consume plenty of pasta in your diet with little fat, sodium and cholesterol; Say no to pasta
made with eggs.

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56. Eat plenty of rice without added non-cholesterol fats.

57. Pastas and rice are not rich in fiber, unless they are made with whole grains; never forget to
experiment.
58. Do not add sodium to pasta and rice.
59. Dried beans, peas and lentils contain very little fat and are full of fiber, so don't skimp when
using them.

FRUITS AND VEGETABLES

60. Eat as many as you can, they have very little fat (not avocado), they have no cholesterol, and
they are relatively low in calories due to the fiber, vitamins and minerals they provide.

SOUPS
61. Clear soups (such as chicken broth) with pasta are low in fat, compared to the other three
groups of soups, select soups with less than 4 grams of fat per serving.
62. Canned and/or dehydrated soups are high in sodium; If you choose them, do so in moderation.

DISCUSSION TOPIC: CURANDERISM IN NUTRITION.

Nutrition being a young science, it is plagued by popular misconceptions.
Studies related to nutritional foundations, for example, the relationship between sodium and high blood
pressure, are still far from being resolved, unfortunately, and since most of these studies are just in their
infancy, the general public is bombarded with information. conflictive issues coming from sectors of
society interested in the issue, and sometimes, only for economic reasons.
These interests attack two important parts of our lives: health and our eating habits. These conflicts
leave the public distrustful of where the

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true, sometimes leaving certain products that claim to be nutritional in a vulnerable position.
This is due to the proliferating misinformation caused by people who, with little or no training in the
matter, have called themselves dietitians or nutritionist doctors.

A healer is a person who promises and guarantees that, with a nutritional product or nutritional
practices, he will end all your problems; such as preventing or curing diseases, extending your life or
improving some aspect of it.
The following is a list that will help identify those people.
1. His promises are too good to be true.
2. They use hair analysis to diagnose either nutritional deficiencies or disease: they will then
recommend a vitamin supplement such as pollen, or coenzyme Q or spirulina as a remedy for your
deficiency or disease.
3. They rely on testimonies from other people as proof of their efficiency.
4. They focus only on diet as the cause of their condition and take food as medicine.
5. They generally do not possess medical education or credentials.
6. They prove to be more salespeople than health professionals.
7. They offer simple answers to complex problems.
8. They claim to be persecuted and sabotaged by official health institutions.
9. Their theories and promises never appear in medical journals, they only appear in books or
pamphlets without any type of official recognition.
So that this problem does not affect you, always be sure to consult the corresponding official
organizations, whether local, national or international, that lead health.

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CHAPTER TWO
NUTRITION AND LENGTH OF LIFE AND
NUTRITION FOR SPECIAL SITUATIONS

TOPIC 9 NUTRITION IN PREGNANCY,

BREASTFEEDING AND FOR THE NEWBORN.
KEY QUESTIONS
1. Why is good nutrition important during pregnancy, breastfeeding and childhood?
2. What are the necessary changes in diet during pregnancy and breastfeeding?
3. Can the diet provide all the nutrients necessary for pregnancy, lactation and childhood?
4. What do infants consume during the first year of life?
5. Why is it recommended to breastfeed babies instead of formula?

INTRODUCTION
Nutrition can positively or negatively affect the growth and development of the fetus (name given to the
embryo from 8 weeks until birth), therefore, women should choose appropriate foods during pregnancy
and during breastfeeding, to be able to provide the great demand for nutrients.
Good nutrition will help from the moment before conceiving and throughout pregnancy; This chapter
will discuss how to best meet the needs of mothers during pregnancy, breastfeeding, and those of the
newborn up to the first year of life.
For the newborn, good nutrition is essential since this first year represents the child's greatest general
development. A newborn will triple its weight in a year if its diet has been correct.

NUTRITION DURING PREGNANCY

If the pregnant woman “eats for two” during her pregnancy, she will possibly attract health problems.
Although pregnancy increases the need for nutrients,

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They require that only three of these (vitamin D, folate and iron) be consumed in double amounts; of
the other nutrients are only 50% more needed.
The following table shows the minimum recommended diet for pregnant women compared to adult
women and breastfeeding women.

Table No. 9.1 Minimum recommended diet for pregnant women

NUTRIENTS WOMEN WOMEN LACTATION SECOND 6
ADULT 15 A PREGNANT FIRST 6 TO 4 MONTHS
25 YEARS MONTHS

kilocalorie energy 2200 +300 2 and 3 quarters +500 +500

Protein grams 44-50 60 65 62
Vitamin A 800 800 1300 1200
Vitamin D 5 -10 10 10 10
Vitamin E 8 10 12 11
Vitamin K 55 - 65 65 65 65
Vitamin C mg. 60 70 95 90
Thiamine mg. 1.1 1.5 1.6 1.6
Riboflavin mg. 1.3 1.6 1.8 1.7
niacin 15 17 20 20
Vitamin B6 mg. 1.5 – 1.6 2.2 2.1 2.1
Folic acid 180 400 280 260
B12 vitamin 2.0 2.2 2.6 2.6
Calcium mg. 800 - 1200 1200 1200 1200
Phosphorus mg. 800 - 1200 1200 1200 1200
Magnesium mg. 280 - 300 320 355 340
Iron mg. 15 30 15 15
Zinc mg. 12 15 19 16
iodine 150 175 200 200
Selenium 50 - 55 65 75 75

Factors that influence kilocalorie requirements during pregnancy are the woman's activity levels and
basal metabolic rate (BMR). This increases due to the support of the growth of the fetus; Pregnancy is
not a suitable period to diet as this could have dangerous implications for the fetus.

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The following table shows a daily food guide for pregnancy and breastfeeding.

Table No. 9.2 Recommended diet for satisfactory pregnancy and lactation.
FOOD GROUP SERVICES PORTION
Meats and alternatives 3 in pregnancy 54 grams of cooked lean meat, chicken or fish

1 of legumes 2 eggs, 54 grams of cheese, ½ cup of cottage

3 for breastfeeding 1 cup of dried beans or beans

Four tablespoons of peanut butter
Milk and dairy products 3 in pregnancy 1 glass of milk, yogurt
4 in breastfeeding 1 ½ ounce cheese
1 ½ to 2 cups cottage cheese
Vegetables 3 to 5 during pregnancy and ½ cup of cooked vegetables or juices
lactation
1 cup of fresh vegetables
fruit 2 to 4 during pregnancy and ½ apple or ½ banana
lactation
Grain 6 to 11 during pregnancy and 1 slice of enriched bread, 1 cup of cereals ready
lactation
½ cup of pasta or cereal
½ hamburger bun, 6 cookies
½ cup of rice
Fats, sugar and alcohol Butter, margarine, In general, the amount of these products will
dressings, mayonnaise, oils, depend on the number of kilocalories you need.
candies, sugar, jellies, jams, beer, You need to consult your doctor.
wine and liquor.

During the first 13 weeks of pregnancy (that is, the first trimester), the total weight gained is between
one and two kilos. From this period onwards, the increase will be progressive, in a percentage of 350 to
400g per week, which makes it necessary to increase intake daily by approximately 300 kilocalories.
This increase must be maintained until the day of birth.

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MENU PLANNING FOR PREGNANCY

The following list is a guide to be used in menu planning during pregnancy.
1. Offer varied and balanced selections of nutrient-dense foods.
2. In addition to meat main dishes, have dishes based on legumes and grains.
3. Be sure to offer low-fat milk and its derivatives.
4. Use different varieties of whole grains, enriched breads, cereals, pastas, etc.
5. Use fruits and vegetables in all areas of your menu including appetizers, salads, side dishes and
desserts.
6. Make sure you have good sources of nutrients, fiber, folic acid, vitamin D, iron, calcium and
zinc.
7. Be sure to use iodized or iodized salt.
8. Be prepared for spontaneous changes related to these types of diets to satisfy the pregnant
woman.

The following is a list of normal pregnancy symptoms.

9. NAUSEA AND VOMITING - These are associated with the morning hours, although in reality
they can occur at any time, and are due to hormonal changes, tension and sometimes, anxiety.
They normally occur at the beginning of pregnancy, during this period it is recommended to
frequently consume small portions, high carbohydrate meals and limit fluid consumption
between meals. Also, women who have nausea during this period do not like the smells of food.
10. CONSTIPATION.- It is also common, due to the relaxation of the gastrointestinal muscles. It
can be avoided in some way by consuming fiber, fluids and, above all, exercise.
11. HEARTBURNING.- It is the most common complaint of pregnant women, because the growth
of the uterus fills the stomach, and also because the muscles that control the passage of food
from the throat to the stomach relax, causing heartburn. This condition is almost regular, the
possible solution to this problem is to eat

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small and frequent portions eaten slowly in a relaxed atmosphere, avoiding caffeine and lying
down after eating.

NUTRITION AND DIET FOR THE FIRST 4 TO 6 MONTHS OF THE INFANT.- The nutrients
necessary for infants are higher than for adults, when examined in proportion to weight, the infant
doubles its weight between the fourth and fifth month and triples reaching the year. Likewise, the
newborn will grow in height by 50% by the time it reaches its first year.
The newborn therefore needs quite a few nutrients, which are used for growth. During the first 4 to 6
months of life, the best food is breast milk, without a doubt; If this is impossible, then you will have to
resort to formula. This formula is made very similar to breast milk, but with one difference: because
breast milk is deficient in vitamin D, the latter is added to the formula. It is important to emphasize that
all formulas comply with established standards. All formulas must be handled with specific health care,
to prevent cross contamination and possible poisoning. Formulas are based on cow's milk unless the
baby is allergic to milk proteins and sugars. In these cases, soy-based milk should be used, and, if the
allergy continues, there are already digested milks on the market. But it is advisable not to make
determinations of any kind without consulting them with the pediatrician. Although natural cow's milk
has many proteins and minerals, it is not recommended until the baby is 10 to 12 months old. The
number of women who breastfeed their babies is growing significantly, this is due to the constant
promotion of the benefits of this way of feeding babies by organizations linked to the subject.

The following is a list of the benefits of breastfeeding:

1. Breast milk is nutritionally superior to any formula or other type of food, especially due to its
high content of immunological proteins.
2. Newborns are less likely to be allergic to breast milk than to any other food.

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3. Breastfeeding develops the baby's jaws and teeth.

4. In breastfeeding, a closer relationship develops between mother and child.
5. From a bacteriological point of view, breast milk does not run the risk of contamination during
handling.
6. It will help the infant develop immunity against infectious diseases.
7. It's cheaper.

INTRODUCTION OF SOLID FOODS TO THE BABY FROM 5 TO 12 MONTHS

Your baby is ready to eat semi-solid foods, such as warm cereal, when he can sit up and open his
mouth, which is usually between 5 and 7 months. Some of the signs that indicate that the baby is ready
to start spoon feeding are the following:
8. He doubled his birth weight.
9. Drink more than a liter of breast milk per day.
10. He appears constantly hungry, or opens his mouth in response to seeing food nearby.
Some parents think that feeding their baby solid foods can help them sleep; This is not true and can
create problems if the baby is not ready. It can increase the risks of allergies, choking and risks of
overfeeding, remember that introducing solid foods for the baby is not easy. The baby must first
have control of his or her oral muscles (including the tongue) to allow backward movement of food
in the oral cavity.
Table 9.3 summarizes the dietary guide for infants.

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Table No. 9.3. Guide to feeding infants

MONTHS FOOD AMOUNT
0-4 Breast milk or formula 600 – 800 grams of formula 5 to 8 times a day; 6 to 8 breastfeeds

4-6 Breast milk or formula 750 – 100 grams of formula 4 to 6 times per day; 4 to 5
breastfeeds
Iron-fortified infant cereals (start at 5 Give him a spoonful with breast milk or formula to start with rice
months) cereals. Give 1 or 2 times a day 1 ½ tablespoons.

Vegetable and fruit puree start at 6 1 to 2 teaspoons, 1 or 2 times a day. Fruits can be apples, pears,
months with vegetables. bananas, or peaches; the first vegetable can be carrot, pumpkin or
potato; Gradually increase to two tablespoons per day.

6-9 Breast milk or formula, iron-fortified 30 to 32 ounces of formula 3 to 5 times a day 3 to 5 breastfeeds, 3
cereals, pureed fruits and vegetables, tablespoons of breast milk or formula 2 times a day. 3
pureed meat, crackers and slices of tablespoons 5 times a day of vegetables, puree and meat, 1 to 2
toast, fruit juices fortified with tablespoons per day. When the baby has teeth, offer him after
vitamin C, non-acidic. purees, start with apple, juices ½ cup per day.

9 - 12 Breast milk or formula, consult your 24 to 32 ounces of formula, 3 to 4 times a day ¾ breastfed.
pediatrician, he or she may
recommend changing to whole milk
after month 10.
Fruit juices fortified with vitamin C ½ drink daily.

Cereals fortified with iron. 3 to 4 more tablespoons of breast milk or formula 2 times a day.

Reduce vegetables and fruits. 3 to 4 tablespoons 2 times a day.

Reduce meat puree 3 to 4 tablespoons 2 times a day.

Egg yolk, usually at 10 months. Mix it with milk or cereals

Egg white, usually at 12 months. 1 egg is equal to 1 serving of meat

Bread or bread products ½ Slice four times a day.

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FOOD REALITY: CAFFEINE

Caffeine is a stimulant, perhaps the most used drug in Western culture. It is present in more than 60
plants around the world, such as coffee from Arabia, tea leaf from China, Kola in West Africa and
Mexican cocoa in America. Products that contain caffeine are, among others: coffee, tea, cola and
cocoa, the first being the most consumed product. In soft drinks, caffeine is natural and is added as an
ingredient. In the last 20 years, there has been a tendency to decrease coffee consumption, but the
consumption of soft drinks has increased.
“Caffeine-free” soft drinks do not contain caffeine and in 1986, they represented only 4% of the market.
Many prescription medications also contain caffeine, as do over-the-counter medications, such as
headache remedies (known as pain relievers), diuretics, and cold and flu products. This ingredient must
appear on product labels.
Caffeine is absorbed quickly and goes into the bloodstream. For most people, caffeine increases blood
pressure and heart rate, increases attention and productive work; It appears to act on fatigue, but in high
doses, it can cause insomnia, nervousness, and problematic behavioral symptoms.
It is very easy to become addicted to caffeine, and when you stop consuming it drastically it can cause
headaches, tiredness, irritability, nervousness, depression and tiredness (these symptoms appear two
days after stopping ingesting it). In the past it was associated with caffeine. pancreatic cancer and
certain birth defects. Moderate use may benefit you with few risks; But there are two groups of
individuals who should not consume caffeine: those with peptic ulcers (because it will stimulate the
production of stomach acids) and people who have heart conditions.

DISCUSSION TOPIC: FOODS AND DRINKS TO AVOID DURING PREGNANCY

There are several foods and drinks that can affect the course of a normal pregnancy. They are those that
include alcohol, caffeine, saccharin, aspartame, mercury and polychlorinated biphenlyls (PCBS)

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ALCOHOL - Unlimited alcohol consumption during pregnancy can cause a condition called FAS or
fetal alcohol syndrome. During pregnancy, alcohol passes through the placenta to the fetus, raising their
alcohol level. Babies who have developed in these circumstances are smaller than normal, and very
irritable after birth, because they are deprived of alcohol. They are also susceptible to facial deformities
and other malformations, but the worst thing about FAS is that it can even cause pregnancy loss, and
that children born with this syndrome can later present serious physical and mental development
problems.
You don't have to be an alcoholic for your children to have FAS

CAFFEINE.- It is a drug, for which the damage it can cause in pregnancy has not been determined
with certainty since it passes to the fetus through the placenta. In 1980, a warning was issued to
pregnant women to avoid its consumption. The study results as a result of processed statistics,
indicating that children born to caffeine-consuming mothers showed deficiencies in the development of
toes and bones. But since there are no conclusive studies, it is best to avoid its consumption if possible.

SACCHARIN AND ASPARTAME.- Certain studies reveal that saccharin and aspartame are known
to cause problems during pregnancy. In particular, in the case of saccharin, which is recognized as
causing bladder cancer in laboratory rats, and in the case of aspartame, the information is very limited
since it is a new product; Therefore, preferably do not consume saccharin or aspartame and if
necessary, do so in moderation.

MERCURY and PCBs.- High levels of mercury have been found in certain large fish, such as
swordfish, shark, tuna, halibut and marlin. According to the Scientific Center of Public Interest,
pregnant women should limit their consumption of these fish. , at 230 grams per week. Additionally,
pregnant women have to limit the consumption of these fish to 230 grams per week. Additionally,
pregnant women should avoid eating freshwater fish such as carp, catfish, lake trout, bluefish, makeral
and bass.

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AMERICAS

TOPIC 10: NUTRITION AND PLANNING

FROM THE MENU FOR CHILDREN AND TEENAGERS.

KEY QUESTIONS
1. What are the special nutrients that children and adolescents need to grow and develop?
2. How would you plan menus for children and teenagers?
3. How to make a child feel pleasure when eating?
4. Should a child eat fat?
5. How should children and adolescents ingest vitamins and minerals?

INTRODUCTION
During childhood and adolescence, growth continues, as well as the development of growing tissues
and organs. Human beings grow and develop, not only physically but also socially. These social
changes allow us to classify the different periods of life, where the identity of children is established.
The rate of growth and development of children and adolescents has many individual variations.

NUTRIENTS NECESSARY FOR GROWTH IN CHILDHOOD

Around one year of age, the growth rate slows markedly. Each year, the weight will increase by 2 to 3
kilos, and in children 1 to 7 their height will then be two inches per year until they reach puberty.
Appetite fluctuates tremendously; If the appetite is good, growth will be rapid, and vice versa, so in the
opposite case, parents should encourage the child to eat appropriately. The attitude of the child with a
bad appetite seems to be that of “being on the moon” or “living in the air.” Loss of appetite in
childhood is normal; and if the child is fed with dense nutrients it will not be a problem.
After the first year, the child will lose fat, and as a consequence, he will lose weight and the muscles
will begin to be the greatest weight on the body. The legs, in turn, begin to lengthen, and the baby takes
the shape of a boy. By year 2, 75% of the brain is completed, and

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Head size begins to decrease in proportion to the body, looking normal at one year of age. By then the
baby has 6 to 8 teeth and by two years he has all of them. These teeth then begin to be replaced by
permanent ones.
The amount of kilocalories that children need are as follows:
First year of life, 1000; at three years of life, 1300; and at ten years of life: 2000 under normal
conditions.
These amounts may vary according to age, sex and size. Studies indicate that to prevent coronary heart
disease in the future, one should begin in the second year to reduce fat consumption to 30% of the daily
kilocalories, and reducing the consumption of saturated fats to 10% of the aforementioned kilocalories.
Additionally, you should consume no more than 300 milligrams of cholesterol daily.

FACTORS THAT INFLUENCE NUTRIENT CONSUMPTION IN CHILDREN

The following is a list of things parents can do to educate children's eating habits before going to
school.
1. Make sure mealtime is relaxed and as enjoyable as possible; Don't pay too much attention to it, they
tend to hate the foods we demand of them.
2. Let children be involved in food selection and preparation, and respect children's preferences when
planning meals.
3. Make sure the child has appropriate utensils and that they reach the table comfortably.
4. Preschoolers like rituals during meals, so get them used to three meals and one snack per day from
the beginning; Children tend to reject food less when they are used to a system.
5. Expect your preschooler to refuse new foods at least once, and when this happens don't make a big
deal out of it. Serve the same thing the next day and so on, until the child consumes it. Don't be
discouraged.
6. Let the children help themselves to small portions.
7. Don't reward your children for eating their food with a dessert; Make dessert part of the meal and
don't forget that it must be nutritional. Remember that children

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schoolchildren and preschoolers learn about food on television; which shows that children who
watch a lot of television have a tendency to become overweight, and in many cases, obese. To
prevent this tendency, parents should:
¥ Lead by example, consuming varied and balanced diets; As a parent, you cannot expect your
children to consume fruits and vegetables when you don't even touch them.
¥ Have nutritional alternatives in your home, ready to serve.
¥ Serve normal, nutritional breakfasts; This is important, especially for children who go to school.
Recent studies indicate that children accustomed to a good breakfast do better in school.
¥ Keep meals as familiar as possible.
¥ Try to involve your children in menu planning; in shopping and preparation; This is a good way
to teach them basic nutritional concepts.
¥ Limit television watching and encourage physical activities.

MENU PLANNING FOR PRESCHOOL CHILDREN

1. Offer simple meals, avoid casseroles or highly mixed foods, children need familiarity with foods.
2. Offer at least one colored food, such as carrots.
3. Children of this age like foods from all groups, with the exception of vegetables with strong flavors
such as onions and cabbages; Part of the problem is that these foods don't fit well on a spoon or
fork.
4. Give them at least one moist food that is easy to chew, although crunchy foods should not be
missing either, as these teach chewing.
5. Avoid strong flavors and very salty foods.
6. This group of children loves foods high in carbohydrates, such as bread, crackers, and cereals.
7. Foods with soft textures, such as creamed peas or mashed potatoes, are unusual for children.
8. Before the age of 4, the way in which food is presented with respect to size is important for
children; remember that children should be able to eat it with their

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hands or with utensils. Cut meat into strips or use ground beef, sliced pizza, chopped vegetables,
etc.
9. Serve food warm, never too hot (consider sanitary principles), take into account the size of the
utensils to use.
10. Cut fruits and vegetables so that they can be used as snacks; Remember that these are an important
part of the diet of preschool children.
11. In the case of children over 4 years old, parents should ensure that the food does not choke the
child; To avoid this do the following:
¥ Cut the sausages into 4 parts.
¥ Grate hard vegetables, such as carrots and fruits. (take out the seeds)
¥ Cut the grapes in half.
¥ Spread the butter, especially the peanut butter, well on the bread.
¥ Chop the nuts and seeds finely.
¥ Make sure the fish are boneless.
¥ Avoid popcorn and candy.
12. Children will learn to eat new foods when they are introduced to them several times.

SCHOOL AGE CHILDREN

1. Serve a good variety of foods, including children's favorite foods, such as tuna, pizza (use
vegetables), macaroni and cheese, hamburgers (use lean meat, such as turkey), hot dogs (low in fat
and sodium), peanut butter, raw and crunchy vegetables, fresh fruits, raisins and lots of fruit juice.
2. The right choice for snacks is also very important, because children do not tend to respect feeding
schedules. These snacks can range from fresh fruits, vegetables, juices, breads, cold cereals, fat-free
popcorn, tortillas, muffins, milk, yogurts, cheeses, sliced meats and chicken, and peanut butter.
3. Balance menus that are high in fat, choose those that are low in fat.
4. Avoid fried foods, prefer baking as a cooking method.

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5. Pay attention to the portions (not large ones). All children over 10 years old need to eat every 4 to 6
hours to maintain adequate blood glucose levels; For this reason, snacks are important. These
snacks, like meals, should provide calcium, iron and zinc; If children don't like milk, add flavors,
such as chocolate or strawberries.

NUTRIENTS NECESSARY FOR GROWTH DURING ADOLESCENCE

Puberty refers to the process of the child's physical development as he transitions to adulthood, which
begins approximately between the ages of 10 and 11, in women, and between 12 and 13, in men
(although this varies depending on the location). in the world)
In women, it is accentuated at age 12 and completes at age 15; In men it is accentuated at 14 and
completes at 19 years of age. During the period of puberty, the growth rate shows marked differences
between one person and another, even if they are of the same sex and habits, since each individual is
unique. It is in this period where the individual increases 20% of their weight, and most of their organs
double their size, including bone tissues. Before puberty, the weights of children of both sexes are
almost similar, but at puberty, the muscular weight of men is almost double that of women. Men,
therefore, need more calories, proteins, calcium, iron and zinc during this period for the development of
their bones and muscles than women, who during this period need more iron due to the menstrual
phenomenon.

FACTORS THAT INFLUENCE NUTRIENT CONSUMPTION IN ADOLESCENCE

As the adolescent increases his independence, he assumes responsibility for his eating habits. Thus was
born the tendency to eat outside the home, in fast food restaurants, without respecting schedules and
consuming products irregularly, given the new social activities after school hours. Studies indicate that
young people in this period do not have the time or desire to worry about their diet, discipline has
nothing to do with their lives, nutritionally speaking.

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Adolescents are inclined to eat ready-to-eat foods, such as cookies, chips and chips, with soda being
their favorite beverage. The media play an important role during adolescence; The high intensity of
advertising of non-nutritional products (including alcoholic beverages) by the mass media does not help
young people.
A typical fast food restaurant menu consists of 120-gram hamburgers, French fries, and soda high in
calories, fat, and sodium. Parents can be an influence on teens' eating habits by showing and teaching
by example.

MENU PLANNING FOR TEENS

1. Fats can be used to meet energy needs, use them in moderation.
2. The nutrients that tend to be deficient in the diet during this period are iron, folic acid and calcium;
This is due to the lack of consumption of milk, fruits and legumes, make good use of these
products.
3. Offer skim milk at meals, especially to adolescent girls.
4. Emphasize the presence of complex carbohydrates, such as breads, rolls, cereals, fruits, vegetables,
potatoes, rice, dried beans and beans.
5. Offer meats with minimal fat, preferably chicken and fish.
6. Offer margarine for butter.
7. Always have nutritional alternatives ready.
8. Emphasize quick, healthy breakfasts.

FOOD REALITY: BREAKFAST CEREALS

Breakfast cereals are made from grains; the most famous are wheat, corn, rice and oats. Ready-to-eat
cereals are made by grinding the grains into paste, and then giving them the shape preferred by each
producer. Later they will be roasted or just dehydrated. There is a great variety of cereals on the market,
which makes a selection by comparison impossible. To make the right decision, look on the labels for
their sugar and fiber content, and above all,

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its expiration date. From a nutritional point of view, cereals are low in kilocalories, high in
carbohydrates, high in fiber, low in fat, with a moderate protein content, but with a good dose of
vitamins and minerals, since they are enriched or fortified.

DISCUSSION TOPIC: ALLERGIES .

Many adverse responses to foods can be classified as food sensitivities. These include allergic, toxic,
metabolic and pharmacological reactions. The most common of these allergic reactions is that of the
newborn, to cow's milk. An example of a toxic reaction is sulfites, which in certain people can cause
death. Metabolic allergic reactions may include those reactions due to enzyme deficiencies; Drug
reactions can occur to those individuals who are on antidepressant medication with cheddar cheese.
In the past, every food reaction was considered an allergy; today, scientific theory refers to food
allergies as those reactions that must cause an immune response. This, translated, means that a foreign
molecule, when absorbed through the intestinal tract, will cause the immune system to produce
antibodies to repel its presence. This response can cause different physical symptoms, such as
dermatological rash, itching, mucous secretion, nausea, asthma and/or diarrhea, which will occur in
seconds or hours, and up to days after ingestion. Some so-called controversial food allergies can even
cause behavioral problems.
The foods most related to allergies are: cow's milk, eggs, nuts, soy, wheat and seafood; The best
solution to this problem is to eliminate the product that is causing the problem from your diet.

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TOPIC 11 NUTRITION AND MENUS PLANNING

FOR OLDER ADULTS
KEY QUESTIONS
1 .- How do years influence nutritional needs?
2 .- What factors influence the nutritional status of adults and the elderly?
3 .- How would you plan menus for adults and seniors?

INTRODUCTION
In any discussion related to years, the concept of life span and life expectancy must be defined. The
length of life is represented by the maximum number of years of the members of a species, according to
statistical documents in the case of human beings it is 115 years; Life expectancy, in turn, is the average
number of years that the individual is expected to live in this society. By 1990, the expectation of
developing countries was 45 years; By the beginning of the 90s it was already 71 years for men and 78
for women. In some way, numerous professional groups and organizations link this increase in life
expectancy to nutrition.
The life of adults can be divided into three parts: young adult, from 20 to 40 years old; average adult
from 40 to 60 years old and the elderly from 74 to 84 years old, and very old aging from 84 years and
older.

Generally speaking, adults over 75 years of age will experience changes in health and will have special
and specific nutritional needs. Approximately 85% of these individuals have one or two disabling
chronic diseases, such as hypertension. 50% of this group is on daily medication, including nutritional
supplements. Malnutrition among the elderly has been classified into four types, which require medical
intervention and treatment.

THE AGING PROCESS

There are serious studies that suggest that the greatest efficiency of many organs occurs between the
ages of 20 and 35; after 35, the functional capacity of almost the entire body

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declines This rate of decline is different for each individual, genetic and environmental factors and
nutritional status are really important in this period of aging.

The changes observed in aging are directly related to incorrect nutrition, because it affects the digestion,
absorption and metabolism of nutrients.
Starting with the teeth, the passage of time produces a tendency to loosen the alveolar bone, which
results in the loss of some teeth. This is one of the reasons why the elderly prefer softer or easier to
chew foods and will thus begin to avoid fibrous foods.
Old age also brings with it the decline of tasting and smelling abilities, due to the loss of taste buds. At
this point you can no longer clearly distinguish between sweet and salty on your tongue, and as a result,
you unconsciously begin to use more salt and sugar in your diet.

Other aging-related changes may include decreased thirst and saliva production, which in turn
complicates chewing dry foods. In the stomach, the secretion of acids also decreases, thus complicating
the digestion of proteins; in short, these are some other factors that result from the aging process.
The following are some useful tips to combat the digestive problems of aging, such as heartburn and
indigestion, generally caused by a lack of fiber in the diet.
1. Eat in a pleasant and relaxed atmosphere
2. Reduce portion sizes for the three largest meals of the day and consume snacks between meals.
3. No eat much.
4. Do not eat two hours before bed
5. Avoid resting after eating.
6. Avoid foods that make you uncomfortable
7. If you are overweight, try to lose it.

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The basal metabolic rate declines between 8 and 12% from age 30 to 70, and muscle mass is lost
between 25 to 30%.
In general terms, this phenomenon is due to the fact that there is less activity, which is why energy
consumption should decrease. Regarding the cardiovascular system, its productive decrease will cause
arterial elasticity to decline, with a consequent increase in blood pressure.
Lung capacity will decrease by 40% in old age, which does not mean poor health as long as severe
physical exercises are avoided.
As for the kidneys, they will lose their excretion capacity, and therefore, adequate fluid consumption is
vital.

NUTRITION FOR OLDER ADULTS

The daily food guide for this group of individuals is the same as that of young adults; Using the food
pyramid guide, the following are the points to consider:

§ Given that the ability to smell and taste has diminished, smell becomes a real factor in the
enjoyment of meals.
Loneliness can upset people who have always lived with their husband or wife, or family
members; This is a big problem for older adults who do not know how to buy or cook their own
food.
Mental deterioration or emotional depression prevents the elderly from eating correctly.
There are several chronic diseases that require specific diets, which will make the problem more
difficult.
Some medications can kill appetite, or taste sensations, or influence the absorption and
metabolism of certain nutrients, for example antacids, which interfere with the absorption of
iron.
Wearing dentures complicates chewing, especially plant-based nutritional fibers.
Vision loss causes food to look unappetizing and makes it difficult to read labels when
shopping.

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Illness, broken bones, and general ailments can limit your ability to eat well; To do this, older
adults can implement some actions to correct the problem:
1. Try to feed yourself by sharing with other people, as this will make the meal more
interesting, also try talking and walking before sitting down to eat.
2. Prepare batches of meals and freeze them so they can be used when needed; This helps
you not to be cooking all the time.
3. If there is a lot of food, eat it in small amounts more frequently during the day, eat food
regularly.
4. If going to the supermarket is a problem, choose times when there are fewer people, and
if you have money, place an order by phone to have it delivered to your home.
5. Planning ahead saves you money.
6. Try to participate in community programs.
7. To solve the problem of taste and smell, experiment where possible with herbs, spices,
lemon juice, vinegar and garlic.

MENU PLANNING FOR OLDER ADULTS.

The basic guide for menu planning for aging adults can be found in the pyramid guide, assuming that
1500 kilocalories are needed. Daily; If this occurs, no supplements will be needed.
Follow the following tips:
Meals should be moderate in their energy content.
Emphasize the consumption of complex carbohydrates and fiber.
Use fats in moderation.
Do not abuse your protein intake.
Do not exceed the consumption of citrus liquids, offer varied drinks.
The consumption of the following minerals and vitamins may be inadequate, and needs to be
considered when planning the menu, so that it contains sufficient thiamine, vitamin B6, C, D,
Zinc and Calcium.

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§ If chewing is the problem, soft foods are the solution.

FOOD REALITY: SELECTING AND COOKING FOR ONE PERSON

This is a problem that tends to be solved but costs money. In this case, reference should be made to
ready-to-serve and frozen foods, which are in many cases saturated with fat and salt, which is why a
good selection must be made.
1. Ready-to-eat frozen foods have no problems in the supermarket. There are now individual
portions, including fruits and vegetables, ready to heat and serve.
2. Ask the butcher or dispenser for individual portions
3. Resist the tendency to buy too much.
4. Remember to store potentially hazardous products in the freezer immediately; remember FIFO
5. Use small cookware when preparing meals.
6. Use leftovers, such as vegetables, in other recipes, such as soups and omelettes.
7. Make your favorite recipes in larger quantities, separate them into portions and freeze them
(without forgetting health principles)
8. To help create interest in what is consumed, you can try the following: Use decorated trays and
always well presented
Share meals with friends
Choose nice places to eat near the windows, garden or balcony. Play your favorite music
in the background.

DISCUSSION TOPIC: DIETARY SUPPLEMENTS AND THE ELDERLY

More than 50% of seniors use supplements; This occurs, in part, because production companies use the
fear of old age as a marketing weapon. Supplements are presented as agents that cure diseases or that
make you rejuvenate or feel better or stop the passage of years, for example, the so-called vitamin B15,
or pangamic acid, the truth is that they have no real value, although their producers secure

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which can be used in treatments for heart disease, diabetes, glaucoma and allergies. The reality is that
not everything related to vitamins is known until now. Another unnecessary supplement, sold in pills, is
known as SOD. or pill against old age; The tragic thing about this issue is that the money used on these
products could be used for better nutrition.
If you are considering taking supplements, always consult with your doctor.

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TOPIC 12: NUTRITION AND WEIGHT MANAGEMENT

KEY QUESTIONS
1. How can I measure if I have the ideal weight?
2. What is body mass index?
3. How is obesity defined?
4. What are the advantages and disadvantages of methods for measuring obesity?
5. What are the health implications of obesity?
6. What are the possible causes of obesity?
7. How can we help people regain their normal weight?

INTRODUCTION
Weight loss is an international obsession; and this is proven by the fact that almost 20% of people in
Western countries are on a diet and that books related to diets are always among the “best sellers”.
Being thin seems to have a social reward, but despite this, it is estimated that 20% of the adult
population is overweight or obese
According to METROPOLITAN LIFE INSURANCE standards, obesity is defined as “excess fat in the
body due to the lack of balance of the energy we consume and spend or use and that the most
appropriate solution is to prevent it and not have to reverse it”
HOW TO CALCULATE BODY MASS INDEX
One way to establish a person's ideal weight is the body mass index, which is defined as:

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

If the value is between:

22.1 and 24.9 is in optimal condition
Under 18 in conditions of deficiency
Greater than 25 in conditions of obesity, with the respective levels of obesity.

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DEFINITION OF OBESITY
Overweight is generally defined when the body is between 10 and 19% above the desired or considered
normal weight; Obesity is 20% or more of the recommended weight. Obesity is classified into three
categories

MILD OBESITY.- It is 20 to 40% more than the recommended weight

MODERATE OBESITY.- It is 41 to 91% more than the recommended weight
MORBID OBESITY.- It is 91 to 100% more than the recommended weight

DESIRED WEIGHT
For example, if your current weight is 120 kilos and your desired weight is 100 kilos then your
percentage will be 20%
90% of obesity cases fall into the moderate category, which can be treated with diet, exercise and
behavior modification.
Moderate obesity is treated with low-kilocalorie liquid diets, medical supervision, and behavioral
therapy; These diets consider the consumption of 600 to 800 kilocalories, which contain high amounts
of protein. Vitamin and mineral supplements are necessary in these cases.
Severe obesity may require surgical intervention to reduce the size of the stomach, in order to limit
future kilocalorie consumption.

OBESITY AND IMPLICATION IN HEALTH

Obesity has long been considered a cause of health risks. An obese individual increases the risks of
hypertension, high blood cholesterol levels, as well as other cardiovascular risks. This group of
individuals is also at risk for colon, rectal, and prostate cancer.
There are other conditions that are aggravated by obesity, such as abdominal hernias, arthritis, varicose
veins, bladder diseases and pregnancies.
Obesity also creates psychological damage, in terms of the suffering and rejection suffered by obese
people, especially children. This problem is so critical and is reflected in the alarming suicide rate.

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Without ceasing to consider the discrimination to which these people are subjected, the obese person is
aware of their problem and blames themselves for it, aggravating the situation.
People who are in the overweight category are recommended to reduce their weight to prevent the
problem from worsening. Without a doubt excess fat combined with conditions such as non-insulin
dependent diabetes; Families with a history of diabetes, blood with high levels of lipids and cholesterol,
and coronary heart disease will complicate them. It is important to establish that obesity does not cause
the aforementioned diseases, but losing weight will reduce and control, in some way, these conditions.

CAUSES OF OBESITY
As some studies try to answer why some people gain weight and others do not, the possibility of
concluding that the causes of obesity are varied increases, and may be hereditary, environmental,
metabolic, and levels of physical activity. This shows that there is no simple or generalized cure.
The body has an unlimited capacity to store fat; A fat cell can increase 10 times its size, and when these
cells fill up, others appear and so on.
Studies indicate that genetic factors are the most important in determining when a person will be prone
to obesity. If parents are obese, 80% of their children will be obese, and if parents are not, the risk is
still 14% and is marked by food consumption and lifestyles.
There are three interesting theories that reflect that obesity is caused physiologically. Fat cells will mark
this trend since obese people have these fat cells larger than normal ones. Fat cells may reduce their
size, although they are never eliminated, so when you lose weight through diet and exercise, they will
reduce, but later, these cells will tend to recover their original size, hence the resistance. Cells that have
enlarged at some period in their life seem to do everything possible to regain their largest size; This
phenomenon will always be repeated, because for the cell to be good is to be big. This is proven by all
the studies done with animals that justify these biological theories.

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TREATMENT OF OBESITY
Obesity is a disease that is very resistant to treatments; All, absolutely all, weight loss programs do not
keep track of the people who achieved the goal. It is estimated that people who complete the diet plan
will gain weight again within a two-year period and, in most cases, will surpass their previous weight.
This happens for different reasons; When you start a diet, the basal metabolic rate decreases, which
means that you will burn very few kilocalories and hunger: the body automatically begins to store
energy, making it more difficult to lose weight (this mechanism worked in the caveman, but not
currently) Why is it so difficult to maintain the weight you have lost?
Studies indicate that an enzyme, called lipoprotein lipase (LPL), is involved in the process. The LPL It
is produced by fat cells to help store kilocalories as fat. The more fat there is, the more LPL is produced
and so on, this enzyme will do or be responsible for trying to recover the fats that are lost when dieting.
This is the reason why the weight lost on the diet will be regained; It seems that the only solution to this
problem is permanent exercises.
One approach that seems to be serious is to treat people in their entire structure. The factors of this
treatment include: nutritional education, exercises, modification of behavior and attitudes, social
support and of course, the maintenance of the latter over time.
Below we will discuss these nutrition factors, which are crucial for dieters. Definitely, the individual
must understand 7 basic concepts about nutrition before planning diets. These are:
1. Kilocalories should not be drastically restricted, remember that the weight to be lost per week
cannot be more than one kilo.
2. The focus of concentration is to reduce kilocalories of fatty origin.
3. Eat three meals a day, and one or two snacks, to avoid feeling hungry.
4. No food should be eliminated
5. It is vital to serve controlled portions

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6. Variety, balance and moderation are crucial to meeting needs

nutritional
7. Weighing yourself is important, but don't do it every day.

EXERCISES
They are vital in any weight loss program, since they increase the metabolic rate during and after them.
It is recommended to do them three times a week, ½ hour per day.
The following is a list of the benefits that exercises provide, not only for obese people, but for anyone
who practices them.

Table No. 11.1 Ratio of energy consumed by physical activity

ACTIVITY CALORIES
BURNS per hour

Riding a bicycle at 10 kph 240

Riding a bicycle at 20 kph 410
Skiing 700
Jogging at 9 kph 740
Jogging at 11 kph 920
Jump the rope 750
Normal swimming 275
Swim fast 600
Play tennis 400
Walk 240
Walk fast 360
Source: Nutrition and Dietetics. Javier Martínez Monzó

¥ Increase histamine and muscle strength

¥ They may lower blood pressure
¥ They can reduce appetite
¥ Increase resistance to fatigue
¥ They provide the possibility of sharing activities

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with friends and meet new people.

¥ They help eliminate stress
¥ They improve personal image
¥ Help control anxiety and depression

Feel free to choose the type of exercise you would like to perform, where and with whom you want, use
the following scale to get a general idea of the exercises and how many kilocalories you will burn per
hour.

BEHAVIOR MODIFICATION
The obese individual tends to identify the wrong behavior and change it, such as the case of obese
people who, late at night, the refrigerator becomes their target. These behavioral changes have different
categories: personal control, encouragement for control at mealtime, and personal control at parties.
Maintaining such control will mean keeping a daily record of the types and amounts of food, and the
time, place, mood, and level of appetite you had when you ate.
Stimulus for control: through this personal control, the stimulus to eat more than necessary can be
identified, for example, when passing by a pastry shop, the person can be given the stimulus to go in
and buy a dozen croissants. . To avoid this and achieve control, follow the following tips:
1. Plan your meals at least a week in advance
2. Make a list of products to buy
3. Try to buy food after you have eaten
4. Do not buy food in the company of someone who pressures you to buy something you do not want.
5. Store food in a place where it cannot be seen with the naked eye.
6. Keep nutritional snacks ready to eat and on hand
7. When you are cooking, do not taste the food, at meal time, serve your portion on the plate and leave
the table as soon as you have finished eating.

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AT PARTIES AND SPECIAL EVENTS

1. Eat and drink before you go
2. Drink low drinks
3. Bring low-calorie foods to parties, if you can.
4. Make the decision to eat before you start eating
5. Try to stay away from places where there is food.
6. Focus on doing good public relations.
7. Be political but firm when offered alcoholic beverages.

EATING BEHAVIOR
The behavior of the obese person needs to be modified so that they do not continue to overeat. First you
must choose one or two places to eat, which can be in the kitchen or in the dining room. This is done in
order to associate the food with these places only. Do not read, watch television, or do anything when
you are eating.
Second, plan 3 meals and two snacks a day, at the same time every day.
Third, eat slowly, and after eating, leave the fork or spoon on the table, and so on. While chewing,
slowly drink low-calorie drinks. Remember that if you clean your food plate you are responding to
food, not hunger; Always stay aware that you are eating.
Have mental control, set goals and rewards for having achieved a dietary goal, but never let these
rewards be food, but call a friend, read a book, go to the movies, buy a record, etc.

CONTROL: Overeating can occur as a reaction to stressful situations or uncontrolled emotions; A

daily analysis will be able to identify the problem. When you are aware of this, improvise new
solutions; It is best to always discuss the problem. Do physical and meditation exercises; The idea is to
always have control.

MODIFICATION OF ATTITUDE
The common attitude of obese people manifests itself in elementary problems, due to the lack of
continuity with diets. Therefore, if you go off the diet, do not feel

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tortured, and little by little, try to avoid these deviations. Always remember that you are the most
important person in the world; Don't be radical with yourself or with others. Do not forget that what is
imposed by force tends to be rejected, consciously or unconsciously.
Never make absolute judgments, such as saying “I always control my desire to eat chocolates” or “I
will never eat more than 1500 kilocalories per day” or “I will exercise every day”; Always keep in mind
that not everything is black and white and, above all, do not try to give simple solutions to complex
problems.

SOCIAL SUPPORT
In general, obese people tend to lose weight when their family and friends are involved in the process.
Talk to them about the problem and ask for suggestions, trust them.

MENU PLANNING FOR WEIGHT LOSS PROGRAMS AND ITS MAINTENANCE.

1. Reduce the amounts of fat in the diet.
2. Emphasize complex carbohydrates in the diet, remember that starches are not necessarily fatty.
3. Avoid excessive use of sugar
4. Offer foods with high fiber content.
5. Make sure to offer nutritional snacks.

THE PROBLEMS OF DEFICIENT OR LOW WEIGHT

Any person who is 9% or more below their normal or recommended weight will have serious health
problems, which in many cases are more serious than the problems of obese people.
The causes may have a genetic or metabolic origin, which are the most common, and we can classify
them as malnutrition.
The advice to follow will be the following:
1. If you can't eat enough, don't despair, try eating more times a day.
2. Avoid drinking low-calorie drinks.

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3. Use foods high in fat content

4. Add skim milk to soups.
5. Consume cheeses
6. Eat breads and fried foods.
7. Use milk cream
8. Consume yogurt periodically
9. Eat whole eggs

Apparently, this problem of lack of recommended weight does not have much importance in modern
societies, but in reality it is an issue that must be taken with great care, since it requires immediate
medical treatment by a specialist in the subject.

FOOD REALITY:
GUIDE TO HEALTHY SNACKS
Snacks between meals are not bad as people think, on the contrary, they are beneficial as long as they
are nutritional and can satisfy all ages.
To make snacks a health benefit, in general, you should ask the following:
1. Are there varied choices or are the snacks always the same?
2. Do you choose fruits and vegetables as snacks?
3. Do you plan snacks as part of your daily diet?

The following is a list of tips to make snack time interesting, and above all, fulfill a nutritional function.
A. Popcorn is a good alternative, if we minimize the amount of liquid margarine that is
added; use seasonings and spices, limiting salt.
B. Make healthy pizzas using low-fat cheeses and vegetables. Mini pizzas can be made
with whole flour breads and a little parmesan or pecorino cheese, used as a condiment.
C. Use fresh fruits and exotic vegetables

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D. The creams can be replaced with low-fat yogurt to spread the vegetables.
E. Crunchy breads and cookies are a good alternative; For canapés do not use butter.
F. For drinks, try using skim milk, fruit juices, waters with lemon or oranges, or
carbonated waters with natural juices.

DISCUSSION TOPIC: EVALUATION OF DIETS AND WEIGHT LOSS PROGRAMS.

Of the books dedicated to the subject, almost all are based on the consumption of 1200 kilocalories
daily, with variations of products and strategies. Among them, some have been found that call for the
total elimination of some of the food groups, which is not recommended. A study carried out among
29,000 people who were trying to lose weight with different strategies shows that only 6% of them are
effective, and 13% were dangerous. The most dangerous of all are those programs that recommend fat
diets, because they make you believe that fat will eat other foods. The truth is that no food consumes or
eats another food; To be correctly informed, you should ask yourself the following questions:
1. Is the author of the material an individual with accredited nutritional knowledge?
2. Does the diet provide 1200 kilocalories daily?
3. Does this diet take into account the different kilocalorie needs of each individual?
4. Does this diet provide at least 50% of kilocalories as carbohydrates?
5. Does this diet provide the minimum of known services in the food pyramid?
6. Does the diet offer varieties of foods from which you will choose?
7. Can you buy the foods indicated in the diet in a regular supermarket?
8. Does this diet recommend suppressing appetite or replacing it with a particular product?
9. Are physical exercises part of this diet?

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10. Does this diet have a way of identifying those behaviors that contribute to overweight?

If you answered yes to these questions. Then you can be part of this program, keep researching and
good luck.

EATING DISORDERS
For reasons that are still unclear, some people (mostly young women) develop very dangerous or
potentially dangerous eating disorders, these disorders are known as ANOREXIA NERVOSA AND
BULIMIA NERVOSA. People with anorexia, clinically called anorexics, severely limit their food
consumption; Almost 50% of these individuals also present symptoms of bulimia. People with bulimia
are known clinically as bulimics, and are capable of consuming large amounts of food, which are
expelled after being ingested through vomiting or the use of laxatives. In 1989, 10,000 cases of bulimia
and 11,000 of anorexia were diagnosed. Of these cases, 1% were university women for anorexia, and
18% for bulimia. Most professionals find great difficulty in changing this anorexic and bulimic
behavior. If the problem is not treated, the disorder can become chronic, which could lead to death. If
the case of the United States is taken, in 1988 67 deaths due to anorexia were reported. There are
several theories that try to explain the origin of the problem. One is that young women feel abnormally
pressured to be thin, as an “ideal” by magazines, movies and television; The other theory explains that
it occurs due to a deficiency of chemical messages to the brain, which contributes to the development of
these disorders. Anorexic symptoms in adolescents are as follows:
§ Reluctance to maintain the normal recommended weight for age and height.
Intense fear of gaining weight and becoming obese
Distorted body image.
In women, loss of three menstrual periods without being pregnant.
These symptoms may occur once and last up to two months and then disappear; or they may be gradual
over several years. These illnesses

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They may be undulating, anorexic people exercise dizzyingly and excessively. Their preoccupation
with food develops abnormal habits, such as moving the food on the plate and cutting it until it is
almost chopped, thus prolonging the time they are eating. They also prefer to eat alone and not with the
family and the weakness that this disease brings, in many cases, makes them sleep a lot.
As the symptoms continue, the person becomes completely reclusive. The body's response to famine is
to slow down or completely stop some of its organic functions; low blood pressure as well as decreased
respiratory rate, the menstrual process stops, the functions of the thyroid gland (which regulates
growth) decrease, dry skin, no tolerance to cold, constipation and strange visions are some of the own
symptoms.

Among others, the symptoms of bulimia are:

They resort to eating uncontrollably.
They have no control over what they eat or how much they eat.
They regularly use self-induced vomiting or diuretic laxatives to expel what they have
consumed for fear of gaining weight.
Concern (almost close to obsession) about how the body looks.
Many people with bulimia are thin, but for them, it is not enough, and they are constantly seeking
perfection. They are depressed, which makes them prone to abuse alcohol. Immediate treatment is
necessary to treat this anomaly and prevent irreversible damage. Family therapy is also necessary to
change behavior.

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TOPIC 13: NUTRITION AND PLANNING

FROM THE MENU FOR ATHLETES

KEY QUESTIONS
1. Do athletes need special nutrients?
2. What are the energy nutrients during exercises?
3. What is glycogen load or glycogen?
4. What do athletes need to consume before competition?

INTRODUCTION
Living a sedentary lifestyle is easy and comfortable when physical exercises are reduced to just
walking. But anyway the body is made to resist physical activities. It seems that, from the 60s onwards,
the sedentary trend began to change, and people dedicated themselves to doing a little more physical
activities.
This modern trend to perform gymnastics and exercises is based on aesthetic and mental and physical
health reasons.
Physical activities develop the strength of the cardiovascular system, good muscle tone and flexibility.
Such conduct of physical exercises is basic and necessary to execute sports skills, including the
development of speed, strength, balance, coordination, agility and reflexes.
This chapter will be dedicated to discussing nutrition for athletes, and then using this information in
menu planning for athletes.
Sports nutrition is a specialized branch of human nutrition applied to people who practice intense
sports such as: weightlifting, bodybuilding or fitness, those that require prolonged efforts over time,
marathon runners, cycling or triathlon. Depending on the final objectives of the sport performed and its
training, nutrition emphasizes one or another food, for example in anaerobic sports, such as
bodybuilding, protein foods that promote muscle hypertrophy (increase in muscle mass) are more
important. muscle mass). In the

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aerobic sports, such as cycling, foods that promote prolonged energetic effort, such as the intake of food
with carbohydrates, are important.

Sports nutrition covers all cycles of sport: rest, active phase and recovery phase. It is true that exercise
increases the energy and nutritional needs of the body, a sports diet can vary from 110 kJ/kg/day (26
kcal/kg/day) in a woman practicing body building and 157 kJ/kg/day ( 38 kcal/kg/day) in a woman
doing high-level gymnastics to a triathlon man who consumes 272 kJ/kg/day (65 kcal/kg/day) and 347
kJ/kg/day (83 kcal/kg/day). day) on a Tour de France cyclist. 2

Nutrition is one of the three factors that determine the practice of sport, the others are the particular
genetic factors of the athlete and the type of training performed. The foods included in a sports diet
serve three basic objectives: they provide energy, provide material for strengthening and repairing
tissues, and maintain and regulate metabolism. There is no general diet for athletes, each sport has
special demands and specific nutrition.

ENERGY
The amount of energy required by an athlete depends on the activity performed, as well as the
frequency and intensity. In addition to this, the athlete's basal metabolic rate, physical composition and
environmental situation must also be considered along with his age.
Know the BMR It is essential, since when the athlete is resting, and because athletes typically have a
low percentage of fat (because they have greater muscle mass), they will need more energy than the
normal individual to maintain their RMB. Different athletic activities require different body types and
weights to obtain a better result; For example, a skier needs to be thin to have better movement, to be a
football defender it will be better to be heavy, and of course the defender needs more kilocalories than
the skier.
In environmental terms, the athlete who trains outdoors spends more energy than the one who trains in
an indoor gym. The vast majority of athletes need between 3,000 and 6,000 kilocalories per day; If you
do not consume what is necessary, the result will never be optimal.

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CARBOHYDRATES
Carbohydrates are stored in the body in the liver and muscles as glycogen. Glycogen storage will
provide glucose during exercise. Liver glycogen will help maintain normal blood sugar levels; that of
the muscles will provide energy to be burned in the muscles. Blood glucose is very important for
breathing during intense exercise.
Athletes require that at least 55 to 65% of their kilocalories come from carbohydrates.
The importance of complex carbohydrates in athletes' diets cannot be minimized.

FATS
Fats provide very little energy in the respiratory process, but their role is important when the duration of
the exercises is prolonged. Fat is important because it provides twice the amount of energy as glycogen;
Now, if, on the other hand, they consume a lot of fat in their diet, it will not produce immediate energy
like glycogen. It is advisable to ingest only 25% of the total kilocalories of fat origin.

PROTEINS
These play a very small role in providing energy to athletes. Some amino acids in the blood are reduced
to energy, but in most activities, protein supplies less than 10% of the energy needed. In endurance
events, this percentage may be increased, in part, because some amino acids begin to be burned in
injury recovery, growth, and muscle development. Most athletes need about 15% of kilocalories as
protein.

VITAMINS AND MINERALS

There are several vitamins and minerals that play an important role during exercises.
¥ Thiamine, riboflavin and niacin are responsible for delivering energy to the body.
¥ Vitamin B6 is part of hemoglobin.

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¥ Folic acid and vitamin B12 build red blood cells.

¥ Calcium, phosphorus and vitamin D are responsible for the maintenance of bones.
¥ Iron delivers oxygen to cells.
¥ Sodium, potassium and chlorine regulate fluid balance.
¥ Zinc repairs tissues.

Apparently some people believe that to obtain adequate amounts of vitamins and minerals you will
have to consume more kilocalories. This is not the best of judgments, especially when athletes do not
have enough time to eat; This is when food selection is of decisive importance, not only for athletes, but
for everyone in general. Some athletes consume vitamin supplements to improve their performance.
Due to serious studies conducted over 40 years, there is not enough evidence that this performance
improvement happens. The attraction of athletes to these products is justifiable, since in many cases, an
athlete wins or loses by tenths of seconds.

WATER
The need for water for athletes exceeds the need for the other nutrients; Water is crucial for transporting
nutrients, eliminating waste and regulating body temperature.
When glucose is transformed into energy, 60% of this energy is delivered at body temperature.
Perspiration occurs by the evaporation of water through the skin; Some athletes can lose up to 3 to 4
liters of water per sweat per hour during intense exercise or competition. Water is also lost through
breathing. Athletes then need one liter of water for every 1,000 kilocalories consumed.
The first symptom of excessive water loss, also called dehydration, is fatigue, and if you continue to
lose water, cramping, reduced strength, and aerobic capacity will continue. Then hallucinations and
thermal imbalances will occur that can be life or death.

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Fluid replacement is an important topic for athletes, particularly because of the thirst mechanism, which
is neither reliable nor accurate in determining fluid need. For moderate exercises and competitions, cold
water is recommended to replace fluids, because it helps cool the body and passes quickly to the
stomach.

GLYCOGEN LOAD
Glycogen or carbohydrate loading is a regimen that contemplates two things: reducing exercise and
increasing carbohydrate consumption before competition with the aim of increasing glycogen storage in
the body. The theory of this procedure is applied to long-term competitions, that is, more than 90
minutes; This theory has no benefit for athletes who specialize in short duration competitions.

MENU PLANNING FOR ATHLETES

1. Offer a variety of foods from all four groups.
2. Emphasize menus with complex carbohydrates
3. For breakfast, offer a variety of pancakes, waffles, hot and cold cereals, breads and rolls.
4. Prepare varieties of breads in sandwiches for lunch.
5. Serve pasta and rice as side dishes or as main dishes.
6. Prepare potatoes and sweet potatoes, baked or mashed.
7. Always serve fruits in different shapes.
8. Don't offer dishes with too much saturated fat.
9. Offer a good variety of natural fluids.
10. Be sure to provide iron products at every meal.
11. Make sure there is only iodized salt on the table.
12. The so-called pre-competition meal is important to be varied, as is the post-competition meal.

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FOOD REALITY: PASTA

The word pasta derives from the Italian PASTE and is an edible product made of wheat flour and water,
which is kneaded and cut into more than 15 shapes on the market.
Pastas have been part of our diet for more than 5,000 years and are directly associated with Italian
cuisine . Dry pasta includes macaroni and noodles, the former are made with water and flour and range
from spaghetti to codinis, lasagna, etc. Noodles, by law, must be made of water and flour, and contain
5.5. % egg solids. As for fresh pasta, they are made with flour, eggs and sometimes, water or oil. Fresh
pasta has not been dried or dehydrated. Semolina is preferred for making dry pasta and is the rough
grinding of the endosperm of a type of wheat called DURUN, known as a high-protein durum wheat,
whose use is almost exclusive for pasta. Currently, whole wheat flour has begun to be used in the
manufacture of pasta, which is dark in color and very beneficial for the body from a nutritional point of
view, due to its high fibrous and mineral component. It is also possible to find pasta with particular
flavors and colors, made with vegetable puree.
Pastas are a good source of complex carbohydrates and energy reserve but easy to use, which is why
they are a good energy source for athletes and people with intense activities.

DISCUSSION TOPIC: SPORTS DRINKS

This topic is more interesting for athletes, who actually want to know if products like Gatorade or
Excess are really necessary during physical exercises.
Sports fluids contain diluted mixtures of carbohydrates and electrolytes; most contain about 50%
kilocalories per glass and a small amount of sodium and potassium. These drinks are soft so that they
reach the stomach quickly where their nutrients can be immediately used by the body. These products
have been designed to be ingested only during exercises that last more than 90 minutes; These drinks
can help replace water and electrolytes, and of course will provide some carbohydrates for energy.
During warm-up exercises prior to the event, you begin to rely on your blood sugar as

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source of energy as glycogen begins to decrease. Carbohydrates eaten during warm-up can help
maintain normal blood sugar levels and achieve a good result.
From a nutritional point of view, sports drinks are nothing more than a new commercial source, since in
the past athletes consumed lemonades, tea with honey and still sodas. Now, if the question is about
which of these works best, the answer will depend on what satisfies each individual best, both
physically and psychologically.
It is important to clarify that a hydrating drink is hypot'onic, which means that its molecular charge is
less than

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TOPIC 14: MENU PLANNING

FOR VEGETARIANS

KEY QUESTIONS
1. What is it to be a vegetarian?
2. Can vegetarian diets be balanced and adequate in amount of nutrients?
3. Why do people become vegetarians?
4. Does being vegetarian have health benefits?

INTRODUCTION
There is an approximate percentage of 3% of the population in the world that does not eat meat, poultry
or fish, and lives mainly on plants. Vegetarians do not eat foods that require the death or injury of
animals; Instead of eating meat, which is the traditional source of protein, they emphasize the
consumption of legumes (dried beans and beans), grains and vegetables. Plant proteins contain fewer
amino acids, compared to meats of animal origin. Plant-based diets will provide adequate amounts of
protein, as long as they are well balanced. A vegetarian dish, such as rice with red beans, can provide
the necessary protein with less fat and no cholesterol, while also providing more fiber than a meat dish.
The recipe will then be the following:
Table No. 13.1 Recipe to make red beans with rice
RED BEANS WITH RICE
INGREDIENTS QUANTITIES
Chopped onion ½ cup
chopped celery ½ cup
Chopped garlic 1 tooth
Margarine 2 tablespoons
Cooked red beans 400 grams
Cooked rice 2 glasses
Chopped parsley 1 tablespoon
Salt and pepper to taste

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PREPARATION METHOD
1. Sauté the onion, celery and garlic in margarine in the pan until softened.
2. Add the rest of the ingredients and cook over low heat for 10 minutes, serve immediately.

DEFINITION OF VEGETARIAN
Vegetarians do not eat meat, poultry or fish. The largest group of vegetarians is known as lacto-ovo,
who do consume animal products in the form of eggs (ovo), and dairy products (lacto). The other group
is made up of lacto vegetarians, who consume dairy products but not eggs.
These groups have no problem in actually consuming the necessary proteins. The third group of
vegetarians is known by the name VEGAN; The members of this radical group do not consume eggs or
dairy products, therefore, when this group properly plans their diet they can have balanced nutrition.
We must add that this group also does not consume certain processed foods and drinks that have
additives and preservatives or pesticides or that have not been produced organically. They also do not
consume alcohol or caffeine.
Other groups of vegetarians can be called as follows: SEMIVEGETARIANS.- They consume dairy
products, eggs, poultry, fish, but not other types of meat.
FISHVEGETARIANS - They consume dairy products, fish, but not poultry and meat.
LACTO OVO VEGETARIANS.- They consume dairy products, eggs, but not poultry, meat or fish.
DAIRY VEGETARIANS - They consume dairy products, but not eggs, poultry, meat or fish.
OVOVEGETARIANS - They consume eggs, but not meat, poultry, fish or dairy products.
VEGANVEGETARIANS - they do not consume any type of animal products.

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WHY DOES AN INDIVIDUAL KNOW BECOME A VEGETARIAN?

The reasons can be varied, and be related to the economy or health or to ethnic, ecological, or religious
issues. Taking into account market studies show that economics is the main reason. The ethnic issue
attempts to prevent animal suffering that is traumatic for some people; Regarding the ecological, this
explains that maintaining the animals is expensive in terms of the use of land, food and electrical
energy. And from a religious point of view, it is “demonstrated” that they are divine commands.
Analyzing the vegetarian movement from a global concept, it can be said, without any doubt and
according to history, that vegetarian people, but with a balanced vegetarian diet, are less prone to risks
of hypertension, coronary heart disease, type II diabetes, stones. kidney, obesity, breast and colon
cancer. Of course this has to be combined with a correct lifestyle.

MENU PLANNING FOR VEGETARIANS

Protein supplements should be part of the diet of this group of consumers using the following formula:
Grains + legumes
Legumes + seeds and nuts
Dairy products + vegetable proteins

1. Minimize foods that provide little nutrition.

2. Include, if you can, a protein of animal origin.
3. Use plants high in protein, to ensure that the consumption of vitamins and minerals is varied.
4. Vegetarians and non-vegetarians should worry about consuming iron.
5. Veganvegetarians may have nutritional deficiencies, make sure this is not your responsibility.

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FOOD REALITY: SOY SEED.

The soybean plant was domesticated in China more than 3,000 years ago, and was called the yellow
jewel or the great treasure for different reasons: it is easy to grow and the plant does not weaken the
soil, it is cheap to buy and contains the most of the protein in legumes (no cholesterol) It is a very
versatile food; Soybean plants grow in abundance, but most of their production is sold on the market to
feed animals, after having extracted the oil. This oil is the most consumed; 83% of production is used in
the manufacture of dressings and margarines. This is a product coveted by vegetarians due to its
versatility for cooking Chinese foods and for being the raw material for tofu, a food invented by a
Chinese student in the year 164 BC. Tofu is made through a process similar to cheese; The leaf is
chopped to release the soy milk, which then coagulates, producing the solids that will become tofu. This
food is white in color and has little or neutral flavor, its shapes and textures vary considerably, as does
its use (from breads to salads, especially tofus with soft textures). Among other soy products, we can
mention soy sauce, which is combined with fermented soybeans and toasted wheat, which contributes
flavor and color.
Miso - is similar to soy sauce, with a pasty consistency, and is the fermentation of soy without any other
added product. It is used for soups and sauces, also for marinades and sandwiches.
Tempeh - is a white cake from the fermentation of soybeans and obtained from a process similar to
yogurt. It should be consumed fresh and is a source of high protein.
Meat analogues - is the imitation, from a protein point of view, of meat without any type of animal
element. Also, soy products are used in the form of soy milk, soy yogurt and soy ice cream.

DISCUSSION TOPIC: MACROBIOTICS

This is ultimately a lifestyle that involves diet, exercise and mental perspective. Aristotle and other
classical writers used this word to describe a lifestyle that emphasized health, simplicity, and a balanced
diet.
At the end of the 18th century, the German doctor and philosopher Christophe Hufeland wrote a book
related to health and diet called “macrobiotics, the art of prolonging life”;

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A century later, two Japanese educators adopted a simple diet, based on wild rice, miso soup, sea
vegetables, and other foods, and reported being cured of serious illnesses.
After many years of studying Eastern philosophy of life and holistic medicine, one of them arrived in
America, adopting the name George Ohsawa and becoming the founder of macrobiotics on that
continent. The diet is based on the philosophy of balance and harmony; The nutritional determinants
necessary for each individual will be related to their physiological activity, their climatic and
geographical relationship. Approximately, between 50 and 60% of the diet is based on grains and their
derivatives. These grains are cooked under pressure, boiled or baked. The other part of the diet is made
up of beans, as well as sea vegetables, which will be consumed daily. The average macrobiotic diet is
composed as follows: 2 or 3 grains; 7 or more vegetables of various colors, some raw, others cooked;
seaweed extract in soups; some 4 to 6 ounce fish 2 times a week; a small salad as a snack, and rice, nuts
or seeds in a small amount. In this type of diet, some fruits, all meats, poultry and dairy products are
excluded, although this is another type of diet that we can consider positive.

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CHAPTERTHIRD
NUTRITION AND HEALTH
TOPIC 15: NUTRITION AND HEALTH
KEY QUESTIONS
1. What are cardiovascular diseases, arteriosclerosis and hypertension?
2. How does diet affect the incidence of these diseases?
3. How would you plan heart-healthy menus?

INTRODUCTION
One of the biggest causes of death in the world, and especially in Western countries, are cardiovascular
and blood vessel conditions, related to heart attacks and strokes. It is estimated that currently 50% of
these attacks are lethal, previously the percentage was much higher. Thanks to scientific and
technological advances, this number has decreased. Smoking, high blood pressure and high blood
cholesterol are the biggest risk factors for cardiovascular disease. The risk factor is a habit, a
characteristic or condition of an individual, which is associated with an increased chance of developing
a disease. Preventing or controlling risk factors will reduce the chances of getting sick. These three
aforementioned factors can, in some way, be modified, such as, for example, with professional help,
quitting smoking.
The other risks that contribute to increasing the incidence of these cardiovascular diseases are obesity,
diabetes, lack of exercise, stress, hereditary factors and the sex of the individual.
The general awareness of the towns is gradually improving, since fewer adults smoke and more
exercise. Likewise, more people control their blood pressure through diet, consuming less saturated fat
and cholesterol.
The two major medical conditions that will lead to cardiovascular disease are arteriosclerosis and high
blood pressure.

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ARTERIOSCLEROSIS:
It is the most common arterial disease, characterized by the accumulation of plaques on the arterial
walls. It is also a medical term that includes all diseases of the arteries, which can manifest as hardening
or blockages of blood vessels. This disease mainly attacks the largest arteries in the body; Under these
conditions, the inner lining of the arteries thickens irregularly with deposits called plaques. These
plaques contain cholesterol, fats, remains of fibrous tissues and other biological waste.
Why do fat deposits form and what is the exact role of fats and cholesterol in these formations?
These are questions that have partial answers; Atherosclerosis develops in a completely silent process.
At birth, all normal individuals have clean and flexible blood vessels, but as time passes, the
accumulation of plaques begins to narrow the arteries, and consequently the passage of blood, and
causes them to lose elasticity in the arteries. arterial walls. This condition increases blood pressure; The
first symptoms of this anomaly can be discovered already in childhood. This occurs universally,
regardless of cultural origins, gender or geographic location. More than two-thirds of the arteries
(which carry blood to the heart) can be filled with plaques without causing symptoms. Symptoms
manifest as severe chest pains, as in angina, or as a heart attack. This attack is characterized as a great
pressure of intense pain in the heart area.
To understand the relationship between arteriosclerosis and heart attack, we will have to do a general
study of the functions of the heart.
To understand the relationship between arteriosclerosis and heart attack, we will have to do a general
study of the functions of the heart. This is like a pump that contracts and forces blood to flow
throughout the body. Like every muscle in the body, the heart must have oxygen and nutrients to
function; The heart cannot extract oxygen and nutrients directly from the blood that is passing through
the chambers of the heart, but these foods reach it through the three major blood vessels, which are
outside the heart, and known as the coronary arteries. .

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Most heart attacks are caused by blockage of the coronary arteries, which do not allow blood to pass
through. Blood clots form and dissolve in response to injury to blood vessels. In arteriosclerosis, blood
clots apparently form in reaction to the presence of plaques.
If the heart area has both energy sources, the heart muscle will live for a period of time. The type of
damage caused to the heart will depend on which blood vessels have been blocked. When the heart
muscle does not receive oxygen and nutrients, it will die, and this is what we normally call a heart
attack, the common heart injury is called myocardial ischeria.

SPILLS
It is a sudden cutoff of blood flow to the brain and can occur in an instant, when the clot becomes stuck
in a brain artery, causing the death of nervous tissue. Losing nervous tissue can cause paralysis,
memory loss and other problems, which may vary depending on the type of neuron affected. This
damage can also be measured, depending on how the nervous system responds to the lost cells and what
others will do the trick.
Atherosclerosis, along with high blood pressure, can cause the arteries in the brain to rupture and bleed,
leading to a stroke.

DIET AND CARDIOVASCULAR DISEASES

The relationship between diet and these diseases is, to some extent, a subject of controversy. The
determining factors in cardiovascular diseases that are considered responsible from a nutritional point
of view are high levels of cholesterol in the blood, obesity, high blood pressure and glucose intolerance.
Many groups of professionals recommend, from a nutritional point of view.
The following 5 points, as long as they are authorized by your doctor:
1. Eat enough kilocalories to keep your body at the right weight.
2. Lower your fat intake to 30% of total kilocalories.
3. Limit saturated fat consumption to no more than 10% of total kilocalories.

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4. Increase carbohydrate consumption to 55 to 60% of your kilocalorie intake, with emphasis on

complex carbohydrates.
5. Limit cholesterol to no more than 300 milligrams daily.
Again, always consult your doctor.

HYPERTENSION
Millions of people in the world suffer from high blood pressure, also called hypertension, and more
than half of them don't even know it. One of the reasons is that this abnormality does not manifest its
symptoms, which is why it is known as the “silent killer.” Hypertension is the most important risk
factor for the incidence of heart disease and stroke. Blood pressure is the pressure of blood in the
arteries when the heart pumps blood through the body. Whether your blood pressure is low, high, or
normal will depend on several factors:
¥ From the resistance of blood sent to circulate through the vessels.
¥ The volume of blood sent.
¥ The distribution of blood sent to various organs

Blood pressure is measured in fractions of 120/80 millimeters of mercury. The denominator 120 is
called systolic pressure, which is determined when the heart pumps blood. The value 80 represents the
diastolic pressure, which is taken when the heart rests, between beats. These two numbers are
considered normal among young adults, but can vary from person to person. It is also important to
clarify that when there is a medical problem and high blood pressure persists, whether due to a
hormonal abnormality, it is called secondary hypertension and very few people suffer from it. Almost
5% suffer from the latter, the other 95% have what we call primary hypertension.
The definitive cause of the primary variant is still unknown, what is known are the risk factors; which
would be age, positive family history, ethnicity and obesity. Whites and blacks are ethnic groups that
tend to suffer from this disease. It is also normal that, as an individual ages, blood pressure increases.
From a nutritional therapeutic point of view, it can be recommended: losing weight, increasing
potassium consumption, moderating alcohol consumption and reducing fat consumption.

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saturated (due to its cholesterol content) Apparently sodium does not directly cause hypertension.

MENU PLANNING FOR HEART DISEASES.

1. Offer products that are low in fat and cholesterol
2. Emphasize the use of carbohydrates, especially complex ones.
3. Limit the amount of sodium in your foods.
4. Serve products high in potassium.
5. Do not use salt substitutes.

LOW SODIUM MENU PLANNING

Planning these menus does not mean sacrificing good taste or nutrition, follow the following tips:
1. Most breakfast foods have acceptable levels of sodium.
¥ Fresh, frozen and canned fruit and juice products are low in sodium.
¥ Regular hot cereals, such as oatmeal, have 5 milligrams or less, per ½ cup, this is acceptable.
¥ Grain products contain natural sodium.
¥ Use unsalted margarines and don't worry about jams and jellies, because their sodium content is
very low.
¥ Eggs, pancakes and French toast are possible, as long as no salt is added to the preparation.
2. For lunch and dinner follow the following tips:
¥ Limit the use of canned soups; Make your own soups or use low-sodium soup bases.
¥ Most convenience foods are high in sodium, try to avoid them.
¥ Avoid high-sodium meats; eat fresh meats without salt (to give them flavor use lemon, wines
and vinegars)
¥ Do not add salt to the water you use to cook pasta, rice or beans.
¥ Instead of using salt, season with vegetables, fresh or dried herbs, spices, garlic and onions.

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¥ Use fresh or frozen vegetables, avoid canned ones.

¥ Prepare fillings and rice yourself, and do not add salt to them.
3. Instead of using salty snacks, use the corresponding unsalted version or swap them for fresh
or frozen vegetables or fruits.

DISCUSSION TOPIC: IRON AND HEART DISEASES

In 1992 a very interesting study shows that high levels of iron in the blood are a contributing factor to
cardiovascular diseases. If this is true, it would help to understand why most women do not have heart
attacks before menopause (in this period of life iron levels in the blood are low). This is another reason
that indicates that you should eat less meat, because it has a high iron content. Likewise, this study
would explain why aspirin can help prevent heart attacks (blood loss helps you lose iron). Another
study completed in Finland in 1989, involving 2,000 people, measured the levels of ferritin stored as
iron in blood tissues, demonstrating that high levels of iron are the second risk factor for heart attacks
(the first is smoking)
Iron also seems to have some responsibility in the injury of the arteries, when the attack occurs.

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TOPIC 16: NUTRITION AND CANCER

KEY QUESTIONS
1. What is cancer?
2. Do foods contain carcinogenic products?
3. How would you plan menus with low cancer risks?

INTRODUCTION
The second cause of mortality for people is cancer.
A group of diseases characterized by the unrestrained division and growth of cancer cells; This growth
could spread outside the area where it began. The cancer process has two stages; First, an initiator
(which can be an X-ray), which begins the sequence by altering the genetic material of the cell,
basically the DNA (dexoxyribonucleic acid), which causes a mutation. Generally, this cell is repaired or
replaced, when this does not happen, and on the contrary, the diseased cell is excited, for example, with
alcohol consumption, it can advance development and produce a tumor, which can move to other
tissues. , thus beginning the process called metastasis.
Cancer develops as a result of an interaction between environmental factors, such as diet, smoking,
alcohol, radiation, and a genetic factor. The experiences studied show that diets play an important role
in the cause of some cancers. Statistics show that diet influences cancers in men by 30 to 40% and in
women by 60%. The scientific community shows indicators that diet and nutrition can affect the risk of
developing cancers; These conclusions are based on two areas of laboratory animal experiments and
human epidemiological studies.

CARCINOGENS IN FOOD: ADDITIVES

Food additives are any substance added to food during its preparation in small quantities to fulfill a
specific technological function, imparting to the food characteristics that cannot be given without the
addition.

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It is not used as a characteristic ingredient of the food product, it is not consumed as food, it can be used
in any phase of the transformation process and must:
• Be harmless
• Be legal, respect food safety standards
• Have technological need (do not mask poor quality features)
• The amount used should not exceed the minimum necessary to produce the necessary effect.
• Should not incite deception
• It must be controlled
From a legal point of view it is “any substance added to a natural product that directly or indirectly
affects the characteristics of the product.” This definition includes any substance used in the production,
processing, treatment, packaging, transportation or storage of the product; For example, let's take the
case of aspartame that is used in drink mixes or puddings, it is considered a direct additive, because it is
part of the recipe. An indirect additive is one that is used in micron quantities and only for packaging,
storage and other handling. By law, any additive must be legalized by the competent authorities.
These additives play an important role in the contemporary lifestyle as large numbers of people enjoy
the endless variety of products during any time of the year.
Additives fulfill very important functions in the food chain and their functions are varied, as we will
mention below:
1. To maintain product consistency.
2. To improve and maintain the nutritional values of foods.
3. To maintain the palatability and freshness of the products.
4. To provide leavening agents and PH control.
5. To enhance defined flavors and colors.

People tend to believe that food additives are chemical components.

complexes; In reality, this is not the case with salt, leavening agents (such as

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baking), artificial vanilla, or yeast; These additives have always been used and currently must comply
with regulations established by the FDA.
Something interesting to note is that additives are used to prevent dietary diseases, as in the case of
nitrates, which are used to preserve meat, fish and their derivatives, and in particular, to avoid botulism.

NATURALLY OCCURRING CARCINOGENS

Foods themselves are capable of producing natural substances, which are known to be toxic and some
of them carcinogenic; For example, there are some fungi and roots that cause liver cancer. Some
products, such as celery, cabbage and leafy vegetables, are good producers of nitrates, which are
converted into nitrites by the action of bacteria in the mouth or intestinal tract.
Nitrites, once in the body, can be converted into nitrosamines, a substance that is known to be
carcinogenic. Nitrites and nitrates are part of almost all drinking water distribution centers. In addition,
nitrites and nitrates are used in sausages of all kinds.

CARCINOGENS PRODUCED BY COOKING METHODS

Cooking meat, pork, lamb, chicken and fish on the frying pan and salamander will produce a substance
called heterocyclic aromatic amine , a substance which has been proven to cause cancer in laboratory
animals.
The longer the product is cooked, the more of this carcinogen will be developed and consumed, this
will not occur if cooking methods such as baking, braising, poaching or microwaving are used. Cooking
with charcoal grills, or any other method where fat falls on the heat source, can cause contamination of
food with benzopyrene, a substance known as a carcinogen. Of course, the level of contamination is
low, but it can be avoided by using aluminum foil on top of the grill, with some holes for the grease to
pass through. This system is not used with fish, since they have little fat.

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POLLUTANTS
Additives are sometimes mistakenly considered pollutants. According to scientists, contaminants
represent the greatest potential risk to public health; These substances include molds, heavy metals such
as mercury and lead (found in fish from contaminated waters) and pesticides, among others, without
forgetting microorganisms and polychlorinated biphenyls.

Fungi generate toxins called aflatoxins during their sporulation; they are mycotoxins produced by many
species of the Aspergillus fungal genus, most notably Aspergillus flavus , Aspergillus niger and
Aspergillus parasiticus . Aflatoxins are toxic and carcinogenic to animals, including humans. After
entry into the body, aflatoxins are metabolized in the liver with an intermediate reactant, aflatoxin M1.

Aflatoxins permanently cause problems in the world, for example the sudden death of one hundred
thousand turkeys fed with peanuts infected with aflatoxin, in Scotland, 1960.
They have been found in food stores such as peanuts, cotton seeds, wheat and rice at room temperatures
and in humid conditions. The law requires permanent monitoring.
Pesticides are products used to control insects, diseases, fungi, weeds and other pests of plants, fruits,
vegetables and animals.
These can be defined as insecticides, fungicides and are generally applied in the form of spray, smoke
or dust, before or after harvests. There are government agencies in all countries in charge of legislating
in this regard.
To decrease your exposure to these products, you can do the following:
¥ Make sure you buy, whenever possible, organically grown or developed products.
¥ Discard the outer leaves of vegetables, such as lettuce.
¥ Wash the vegetables, if possible with a brush, to remove any residue.
¥ Peel carrots, cucumber, apples, peaches and pears because they are products on which pesticides are
sprayed.

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¥ Buy few imported products, especially if you do not know the country of origin; Try to buy, if
possible, from local farms.
¥ Try to defat meat, poultry and fish, because it is in the animal's fats where the pesticides consumed
by them are concentrated; Also defat broths and soups.
¥ Eat a good variety of foods, not always the same.
¥ The greenish color that we find when peeling potatoes is not caused by pesticides, but by natural
toxins that are not destroyed by cooking; Better cut off the greenish part and remember to store
them in dark places.

NUTRIENTS AND CANCER

Nutrients can affect cancer, either promoting or preventing it. On the one hand, it can be said that high
levels of consumption of certain nutrients, such as saturated fats, are considered a risk factor. On the
other hand, some other nutrients can act as anticancer, not allowing its initiation or preventing its
development or growth.
Of all the nutrients, fat is linked to cancer of the colon, breast, prostate, rectum and ovaries. Obesity is
also cited as a risk factor for all types of cancer except lung cancer, which is caused by smoking.

Most studies indicate that diets rich in fruits and vegetables reduce deaths from cancer, because fruits
and vegetables are the main sources of beta-carotene (pro-vitamin A), vitamin C, fiber, vitamin E and
lycopenes, flavonoids , polyphenols, generally called phytochemicals, which are beneficial for health
since they have been shown to slow aging and its associated diseases such as cancer.

Beta-carotene and vitamin C and vitamin E function in the body as antioxidants.

MENU PLANNING TO REDUCE CANCER RISKS

Many factors are related to the development of cancer, diet is only one aspect of this relationship; Then
follow the following tips:

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1. Offer low-fat products.

2. Avoid products cured with salt, nitrites and smoked.
3. Use dishes with high fiber content.
4. Include several vegetables in your diet, including cruciferous vegetables (cabbage), spinach, and
watercress.
5. Offer foods high in beta-carotene, such as broccoli, melons, cantaloupes, carrots, spinach, zucchini,
sweet potatoes, brussels sprouts, fruit juices, watermelons, tomatoes, peaches, etc.
6. Offer alternatives to alcoholic beverages.

FOOD REALITY: 5 TIMES A DAY

This slogan is shared by all organizations dedicated, in one way or another, to health. All of them
recommend consuming fruits and vegetables 5 times a day, along with other foods. To incorporate this
concept into your daily intake, you should follow the following tips:
In the morning:
¥ Drink a glass of fruit juice.
¥ Add banana or other fruit to your cereal.
¥ Have a plate of fruit, such as cantaloupe or peaches, ready.
¥ Add chopped fruit to your pancakes instead of syrup.
For lunch:
¥ Have salad or soups made with vegetables.
¥ Add zucchini, carrots, or celery sticks to your lunch bag.
¥ Eat a good portion of fresh fruit, such as apples, oranges, plums or kiwis.
¥ Add lettuce and tomato to your sandwiches.
For the snacks:
¥ Use grapes or bananas.
¥ Carry some dried fruits with you, such as figs, raisins or dried apricots.
¥ Keep cut vegetables in your refrigerator.
For dinner:
¥ Add vegetables, such as broccoli, to your main dish (whether pasta, stews, etc.) ¥ Add raw
vegetables to your salads.

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¥ Use fruits as a garnish for your dishes.

¥ Serve at least two vegetables.
¥ Try to make your desserts consist of fresh fruits.
¥ Add pieces of fresh pineapple or papaya to your yogurt.
¥ Add chopped fruit to your favorite dessert.

DISCUSSION TOPIC: CURANDERISM AND CANCER

Promises to cure cancer with false methods cause 30% of patients (either out of desperation or
ignorance) to turn to quackery. The healer proclaims to be ahead of time; promotes and sells remedies,
books and magazines that are questionable. The main objective of their quackery is to make a profit.
This is a problem that is acquiring dangerous proportions, due to the consequences it brings to the
health of the population (which in many cases are highly risky). Many healers try to look like doctors,
and in some cases they may even be. Most nutritionist healers try to prevent cancer by recommending
megadoses of minerals, vitamins, fibers, herbs and other pills or powders as well as liquid and powder
extract. If the result is negative, as is almost always the case, the healer excuses himself by saying that
the patient arrived at his office when it was already too late. How can you identify a healer?
These are some behavioral patterns that healers follow: he will recommend a treatment that only he can
perform, he will tell you that he is persecuted or sabotaged by the medical profession, he will use
personal testimonies from other patients who came to his office (which are almost never verifiable) and
will recommend not consulting with other doctors. A health professional would never recommend an
exclusively personal treatment, in addition, the diagnosis and treatment will depend on the results of
various studies carried out by other colleagues, hospitals and laboratories.
The following are tips that will help you avoid going through these circumstances:
¥ Beware of commercial products that promise immediate results or guarantee a result.
¥ Beware of testimonials from other satisfied people, these are rarely confirmed.

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¥ No product can guarantee its effectiveness to you.

¥ Be wary when they tell you that the product is about to be approved by the competent authorities.
¥ Examine the words: “sensational,” “secret,” “miracle,” “special,” “discovery,” “exclusive,” “instant,”
“immediate,” “new on the market,” “fast,” etc. , in medicinal products.
¥ Finally, if the product sounds too good to be true, it is most likely a lie.
Always consult your doctor, seek second opinions, go to hospitals, get information from medical
associations specialized in cancer, and above all, do not lose your faith, because as science and
technology advance, possibilities of reversing these situations increase.

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CHAPTER FOURTH
NUTRITION MARKETING IN THE
GASTRONOMIC ESTABLISHMENTS

TOPIC 17: NUTRITION MARKETING IN ESTABLISHMENTS

GASTRONOMIC
KEY QUESTIONS
1. What percentage of customers eat nutritionally when they go out to eat?
2. How does the operator respond to the nutritional attitude of its customers?
3. What can be done to promote nutritional programs?
4. How can we implement a nutritional change in the menus we already have?

INTRODUCTION
The new way of eating attracts the attention of many restaurants; This is understandable since a large
part of the money people spend is on meals outside the home. This chapter will discuss how restaurant
customers become interested in nutritional menus and how they can be implemented and designed
effectively.

CUSTOMER INTERESTS IN NUTRITION

Of all the research and work to measure the interest and level of participation in nutritional eating, both
outside and at home, the key study was conducted by the NATIONAL RESTAURANT
ASSOCIATION, in 1989, which demonstrated that interest in nutritional increased 39%. This study
also produced results that divide the consulted public into three basic groups, each with particular
characteristics.
FIRST GROUP : these are the carefree ones, who eat whatever they want; This group is made up of
adults between 18 and 24 years old, single, with a medium income, and who tend to choose fast food
restaurants.

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SECOND GROUP : they are the “committed”, who are concerned about nutrition and choose what
they consider healthy in each decision; People in this group are mainly women with full service when
they go out to eat.
THIRD GROUP : they are the “hesitant”; This group of clients claims to be aware of the issue of
nutrition and its benefits, but when it comes to choosing, they do not do it correctly. This group is
mostly represented by women over 65 years of age and with low incomes.
The important thing about this study is that it reveals that there is nutritional awareness in the public.

RESPONSE OF THE GASTRONOMIC INDUSTRY

The number of establishments that have implemented a nutritional program increases every day; The
study mentioned above shows that almost all restaurants with table service have altered their
preparation methods, and when the customer requires it, dressings and sauces are served on the side of
the plate, for example, or cooking without salt, or skip vegetables with margarine, etc.
These people no longer feel uncomfortable when they require some change. Therefore, try to
implement these techniques in your workplace; Most restaurants already offer artificial sweeteners, diet
sodas, infusions and decaffeinated teas and coffees, etc.

HOW TO DECIDE A CORRECT NUTRITIONAL PROGRAM?

Most operators who have successfully implemented a nutritional program have based it on examining
what other operators do, and of course, listening to their own clients through front-of-house staff and
other ways of gauging needs. of the diners. It is recommended to follow these questions:
1. What time are these requirements made?
2. What type of products do they frequently order?
3. How much time do cooks and front-of-house staff have to meet demands?
4. Which of the requirements are easiest to satisfy?
5. How do ward staff think or feel about the demands?

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DEVELOP A NUTRITIONAL PROGRAM

Marketing studies show that a program is necessary, and that the operation has time and personnel for
this project. Then more will need to be done to accommodate the customer's special requirements; The
next step is to plan the menu. Follow the following tips to do this:
1. Use products you already have on the menu.
2. Modify your preparations to make them more nutritional.
3. Create new recipe selections, research books and magazines, consult professionals in the field.
For quality control of this new type of approach to the market, always keep the following in mind:
¥ The dishes that are part of the nutritional menu must first be delicious, then they must be attractive
and third, be nutritional (in other words, if the meals are not tasty and look perfect, even if they are
nutritional you will not be able to sell them)
¥ Nutritional selections must belong to the integrated menu with a defined concept; For example, a
salad bar may be great for a quick service restaurant, but it is not a good idea for a white tablecloth
restaurant. Nutritional dishes cannot be the majority of your menu, since the customers of these
dishes are still the minority.
¥ Nutritional dishes on a menu need to be creative and project an exclusive image.
¥ A successful nutritional program begins with three or four main dishes, one or two starters, and two
desserts. Measure the response to the program, and if it is successful, you can expand it
progressively.
¥ It is recommended to put it into practice starting with lunch, since this type of menu is attractive to
business people.
¥ All recipes must be tested and approved by staff and management team before being released to the
public.
¥ These nutritional dishes must be, above all, good money producers.

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COMMUNICATE THE PROGRAM TO CUSTOMERS

When the menu has been completed, the next step will be to find the best way to sell it. There are
several ways to do this:
1. A special space on the regular menu; this is the most used method
2. With a clip on the regular menu or a blackboard, in view of customers
3. Assign special symbols on the regular menu that emphasize that certain dishes are nutritional.
4. Use the staff to offer, promote and above all, describe the dish.
No matter what type of method you use, always remember that the description of the product will
be a decisive factor (especially its ingredients).

PROMOTION
The proper way to promote the new product is propaganda, promotional sales and advertising.
Propaganda can be done in the media, such as magazines, radio, newspapers, television, posters inside
and outside the establishment, on billboards, in matchboxes, etc.
The message of the commercials must be pleasant, distinctive and, above all, credible. In this sense and
to obtain the best possible results, the ideal is to hire an expert in the field.
Promotional sales may include coupons or contests, cumulative points, etc.
Advertising can include free editorial or press space and can be done yourself as follows:
First
¥ In radio and television news, always keep in mind to contact the right person
¥ On television and radio, try to contact the producer of the programs
¥ In newspapers, go to the sections dedicated to health and food
¥ In magazines and other similar publications, the same
¥ Local publications and newsletters from all organizations that you believe are dedicated to the topic.

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Second
¥ Offer to write newspaper columns on nutritional meal preparation.
Third
¥ Offer cooking demonstrations at your establishment.
Room
¥ Invite the general press to your establishment to try your nutritional food.
Fifth
¥ Contact the food director at medical centers in your area (especially cardiac hospitals) to invite them
to your facility.

INVOLVING SALON STAFF

Ideally, ward staff should be engaged as much as possible in the development of a nutritional program,
so that they themselves feel part of the program. In addition, they are of great value in modifying
recipes, because they have daily and direct contact with the public.
The front-of-house staff must be trained in the basic concepts of nutrition, the how and why of new
dishes. If such training is not carried out, what can happen is that the client is confused with the wrong
knowledge. If, on the contrary, the front-of-house staff is trained correctly, they will become true sales
agents and a source of answers for the consumer.

INVOLVE KITCHEN STAFF

The kitchen staff should be more informed than the front-of-house staff, they are invaluable since they
are the ones who will bring this program to reality. It is necessary for the kitchen staff to follow the
nutritional recipes to the letter, doing something that we cooks don't like to do, which is measuring
everything exactly.

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PROGRAM EVALUATION
The nutritional program must be measured, just like any other program; The points to evaluate are the
following: Operational response, customer response, sales volume and how the program contributes to
profits.

THEME OF DISCUSSION: LABELS NUTRITIONAL IN THE

RESTAURANTS
Consumer groups are increasing their demands for ingredients and nutritional information from the
food industry. According to the Nutrition Act of 1990, the law applies the same responsibility as to food
labels on products, this means that if you promote a dish as “low in fat”, the product cannot have more
than 3 grams of fat per serving. or service, and so on. Apart from complying with the law, we must be
good professionals and not misinform the public just to sell more.

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TOPIC 18: DEVELOP HEALTHY RECIPES

KEY QUESTIONS
1. What cooking methods will produce healthy meals?
2. What are seasonings, herbs and spices and how do they help produce healthy recipes?

INTRODUCTION
Modifying recipes to convert the dish nutritionally involves a critical examination of the recipe's
ingredients, its preparation, and its cooking method. In many cases, recipes can be successfully
modified, after an adequate review and of course, testing, always testing; This will be the objective of
this chapter.

HOW COOKING METHODS ACT

Dry heat cooking methods are acceptable, with the exception of deep frying and pan frying, simply
because they will add fat and cholesterol to the product. If the fat is saturated, pan-frying is acceptable,
as long as you use as little vegetable oil as possible. Certain dishes, such as eggplant parmesan, can be
baked instead of fried.
When baking, don't forget to put a rack under the piece you are going to cook, so that the fat from the
product drips out. When cooking on the broiler, salamander or grill, also make sure the fat drips off the
product. Use wines to prevent the pieces from drying out. For sautéing, use Teflon pans. Cook briefly at
high temperatures. Add defatted broths and vegetable juices or table wines as a fat substitute. The
microwave can be used to quickly cook vegetables without adding any type of fat.
Wet cooking methods are recommended when the product has little fat, or when it is not tender, using
liquid (either water, broths or fat-free broths and juices). Especially, for meats and poultry, care must be
taken. that the product's own fat remains in the liquid in which it was cooked, which must be discarded.
If the meat and poultry are tough, it is best to cut them into fillets and crush them to break the bones.

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connective tissues of the piece. Never use chemical softeners because they are high in sodium content.
Steam and microwave methods are the best for vegetables and fish, because they are very practical and
do not use any type of fat, nor do they lose any nutrients. The sparing method is also considered
important, although some vitamins and minerals are lost in the liquid, and it requires a little more
cooking time.

MODIFYING RECIPES
The following is a list of how to modify recipes through changes in techniques or ingredients.

TICKETS
1. Offer vegetables with low-fat yogurt-based dips with avocado and tomato dips.
2. Offer grilled or steamed chicken, do not use fried. Say yes to grilled chicken wings.
3. Offer fruit with cottage cheese or ricotta, replacing the other cheeses.
4. Avoid high-fat crackers.
5. Offer natural, unsweetened fruit juices.
6. Offer the potatoes baked, in their skin, not fried, the same for the tortillas.
7. Use marinated and grilled vegetables, never fried.

SOUPS
1. Avoid soups high in sodium or those from cans and especially dehydrated ones. Prepare your soups
from start to finish
2. Thicken your soups with cornstarch or purees, not roux.
3. Emphasize the presence of vegetables in soups.
4. Cook your legumes, puree them and you can use them in cream soups without using heavy cream.
Remember that the word “cream” is not only used for heavy cream but also for a certain texture.
5. Prefer cream starch and skim milk instead of heavy cream for your soups.

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SALADS AND SALAD DRESSINGS

1. Use different varieties of green leaves for the base of the dish, mix vegetables with fruits, beans and
cooked beans. For protein, use cottage cheese or low-fat yogurts.
2. Instead of canned gelatin salads, prepare them fresh, with fruits.
3. Offer pasta and rice salads, such as pasta Primavera without mayonnaise.
4. When serving salads as a main dish, use a small amount of chicken or meat, but use plenty of
vegetables.
5. Serve dressing separately.
6. Offer low-kilocalorie dressings.
7. If you make your own dressings, use oils high in polyunsaturated oils, such as sunflower, corn, soy,
and cotton. Change the typical “three oil for one vinegar” for two oil and one vinegar. Choose
different vinegars to give more interesting flavors.
8. For more nutritional dressings, use lemon juice and tomatoes with fresh herbs, or natural fruit
juices.
9. Prefer low-kilocalorie mayonnaise (called diet) for your potato salads.
10. Use low-fat yogurt dressings mixed with fresh fruit juices in your fruit salads.

MAIN COURSES
1. The base of your main dishes will be pasta, rice, legumes and whole grains.
2. For baking, use the grill, broiler and salamander. When poaching or steaming your meats, poultry
and fish, make sure the fat drips off the product.
3. Prefer defatted meats, if possible, in their entirety (remove the skin). Stick more to fish and seafood
than beef.
4. If you make hamburgers, use lean meats; Prepare the ground meat yourself, to which you can add
vegetables.

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5. Sauté the product in broths, vermouths, wines or water.

6. Reduce the use of salt, replace it with herbs, spices and vegetables.
7. Season your meats with herbs, lemon and spices.
8. In cheese dishes, use the most nutritional and natural varieties possible.
9. Grated cheese is acceptable in moderate amounts.
10. Use fresh vegetables and herbs on pizzas; you make the dough.

GARNISHES OR SIDE DISHES

1. Steam or microwave, herb and bake instead of frying.
2. Sauté vegetables in wines, broths or juices; If possible, do not use fats or oils.
3. Avoid dehydrated purees, they are high in sodium.
4. Season the vegetables with herbs such as fennel or thyme and replace the bacon with butter or
margarine.
5. Offer several types of rice, pasta, whole grains, and legumes.
6. Make your purees with skim milk.
7. For baked potatoes, use low-fat juices or yogurts and appropriate herbs. SAUCES
Traditional sauces are high in fat and will need alterations.
1. Avoid high-sodium bases, whether canned or powdered; try making them yourself from scratch
2. Skim fat from the surface of broths and sauces.
3. Thicken sauces with starch or flour, not roux.
4. Try, if possible, to use fresh tomatoes and not canned ones.
5. Be very careful with commercial soy sauce.
6. Try to use nutritional substitutes in white sauces, prefer skim milk, flours and starches.
7. Use low-fat, unflavored yogurt for white sauces.
8. Use vegetable purees as a base for sauces.
9. Mexican salsa is good from a nutritional point of view.

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BREADS AND KNEADS

1. A good alternative for breads and doughs are those made with whole grains, or enriched breads;
look for all those that are not high in fat, such as French and Italian.
2. To spread the bread, use margarines with herbs and different flavors, do not use butter or cheese.
3. If you bake bread, be sure to do so with vegetable oils for the pan; Do not try to eliminate salt from
the recipe because otherwise the yeast will not work, what you can do is reduce the amount.

DESSERTS
1. Bake, poach, or broil fruits such as apples, pears, plums, and peaches; Serve fresh fruit compotes if
possible.
2. If you serve ice cream (and make it yourself), use skim milk, yogurts, sherbets, fruit sorbets, or
icing instead of heavy cream.
3. For cakes, pies, cookies and puddings, to make sure they are nutritional, read the product labels
carefully or prepare them yourself.

BREAKFASTS
1. If you make scrambled eggs or omelettes, use the following recipe as a base: 1 whole egg and 2 egg
whites (to somehow avoid cholesterol), or use commercial egg substitute.
2. Use blanched vegetables with omelettes, such as spinach, broccoli, and low-calorie cheeses.
3. Add chopped fruit to your waffles and pancakes; try making your own recipes using whole flours;
Use artificial sweeteners, as long as they are authorized, or simply use fresh fruit purees.
4. To get protein at breakfast, choose low-fat yogurt or nutritional cheeses; Do not use bacon, sausages
or chorizos, replace them with turkey fillets or unsalted hams.

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5. Offer hot and cold cereals and include varieties of grains, fresh and dried fruits.
6. Avoid croissants, bills, biscuits and granola cereals.
7. Do not use butter, choose margarine or peanut butter and low-calorie cheeses.

SANDWICHES
1. Use different types of breads made from whole grain flour.
2. Avoid commercial sandwiches, make them yourself.
3. Use tuna packed in water.
4. Use lettuce, tomatoes, cucumbers, onion, peppers and mushrooms.
5. Use diet mayonnaise for breads.
6. Avoid salt and any pre-salted products, such as raw ham.

DRINKS
The following list represents low kilocalorie alternatives; These vary in content so read the labels. In
some cases, such as bottled water, they contain no nutrients; other drinks, such as milk, if they have
them.
¥ Skim milk
¥ Diet drinks
¥ Unsweetened iced tea
¥ Unsweetened fruit juices
¥ Vegetable juice (sodium free)
¥ Sparkling mineral bottled water
¥ Spritzers (bottled water with juices)
¥ Fruit smoothies or smoothies.

SEASON AND CONDIMENT

This is very important in the process of modifying recipes as it allows you to replace missing
ingredients, such as fat and salt, and helping to satisfy the flavor centers. Then follow the following
tips:

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1. Use only good quality seasonings

2. Store herbs and spices in a cool, dry place to avoid deterioration in quality.
3. Whole spices and herbs need heat to deliver flavor; chop herbs before adding them to meals
4. If you add herbs or spices to cold dishes, give them time to deliver their flavor.
5. Dried herbs and spices are stronger than fresh ones. Use the following formula: three tablespoons of
fresh herbs equal one tablespoon of dried herbs
6. Constantly taste foods to adjust their taste.
7. Combine intense herbs with rich flavor products. A perfect example of this is the combination of
tarragon or rosemary with lamb.
8. Use fruit juices, flavored vinegars, and peppers for seasoning and flavoring.

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CHAPTER FIVE
BASIC PRINCIPLES OF AGRICULTURE
KEY QUESTIONS:
1. How does agriculture seek to satisfy the requirements of the current world population?
2. What technological elements collaborate with the development of agriculture?
3. What is sustainable agriculture?
4. Why does the food crisis occur?
5. What is a genetically modified organism?
6. Are GMOs safe?

INTRODUCTION:

Agriculture is the agricultural activity that includes a whole set of human actions that transforms the
natural environment, in order to make it more suitable for the growth of crops, normally for food
purposes: cereals, fruits, vegetables, grass, forage and other various plant foods.

It is an activity of great strategic importance as a fundamental basis for the self-sufficient development
and wealth of nations.

With the arrival of the 20th century, especially with the appearance of the tractor, the demanding tasks
of sowing, harvesting and threshing became fast-acting activities on a scale previously unimaginable.
Before it took a farmer to feed 2 to 5 people, while today, thanks to technology, agrochemicals and
current varieties, a farmer can feed 130 people. The cost of this productivity is great energy
consumption, generally fossil fuels.

This activity is helped by the dissemination of radio and television (media), as well as information
technology, by providing weather reports, market studies, statistical analysis, etc.

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In addition to food for humans and their animals, other products are increasingly produced such as
flowers, ornamental plants, wood, fertilizers, furs, leather, chemicals (ethanol, plastics, sugar, starch),
fibers (cotton, hemp, linen) , biofuels, biopharmaceutical products, and both legal and illegal drugs
(tobacco, marijuana, opium, cocaine). Plants created by genetic engineering are also obtained that
produce specialized substances (such as, for example, transgenic corn, which, like the production of
ethanol, is modifying the economy of the crops of this plant and the life of the communities that
produce it. she still depends).

Genetic manipulation, better management of soil nutrients and improved seed control have greatly
increased yields per unit area. In exchange, these seeds have become more sensitive to pests and
diseases, which entails a need of the latter greater on the part of the farmer; Proof of this is the
resurgence of old varieties, very resistant to diseases and pests, due to their rusticity. At the same time,
mechanization has reduced the demand for labor. Harvests are generally smaller in poorer countries,
lacking the necessary capital, technology and scientific knowledge.

Modern agriculture is highly dependent on technology and physical and biological sciences. Irrigation,
drainage, conservation and sanitation, which are vital to successful agriculture, require the specialized
knowledge of agricultural engineers. Agricultural chemistry deals with the application of fertilizers,
insecticides and fungicides, soil repair, analysis of agricultural products, etc.

Some modern techniques that have contributed to the development of agriculture are packaging,
processing and marketing. Thus, food processing, such as quick freezing and dehydration, have opened
new horizons for the marketing of products and increased possible markets.

Currently, several types of agriculture are known.

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¥ Subsistence agriculture : consists of the production of the minimum amount of food necessary
to meet the needs of the farmer and his family, with hardly any surplus to market. The technical
level is primitive.
¥ Industrial agriculture: large quantities are produced, using expensive means of production, to
obtain marketable surpluses and sell them in the hope of making a profit. Depending on whether
the aim is to obtain maximum performance or minimal use of other means of production, which
will determine a greater or lesser ecological footprint:
¥ Intensive agriculture: seeks large production in a small space. Entails increased wear of the site.
Typical of industrialized countries.
¥ Extensive agriculture : it depends on a larger surface area, that is, it causes less pressure on the
place and its ecological relationships, although its commercial benefits are usually lower.

According to the method and objectives:

¥ Traditional agriculture : it uses the typical systems of a place, which have shaped its culture,
over more or less prolonged periods.
¥ Industrial agriculture: based above all on intensive systems, it is focused on producing large
quantities of food in less time and space - but with greater ecological wear -, aimed at
generating large commercial benefits.
¥ Organic farming and organic farming : create diverse production systems that respect the
ecological characteristics of the places and the geobiological characteristics of the soils, trying
to respect the seasons and natural distributions of plant species.

Agriculture has a great impact on the environment. In recent years, some aspects of intensive
agriculture at an industrial level have been increasingly controversial. The growing influence of large
seed and chemical companies and food processors is increasingly worrying both farmers and the
general public. The disastrous effect on the environment of intensive agriculture has caused vast
previously fertile areas to become completely unfertile,

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as happened in times with the Middle East, once the most fertile farmland in the world and now a
desert.

Some current problems

¥ Nitrogen and phosphorusmagnesium pollution in rivers, lakes and groundwater

¥ Land erosion.

¥ Depletion of soil minerals.

¥ Soil salinization in dry areas.

Many of these problems deplete and desertify the soil, forcing some land to be abandoned to plow new
ones, which, in turn, become depleted, creating a vicious circle that destroys the environment. A clear
example is the progressive deforestation of the Amazon rainforest.

FOOD CRISIS

The World Bank, the Monetary Fund, the FAO, the European Union and even the United States
government have already expressed their concern about what is happening in the world with food. For
at least two years now there has been talk of a probable food crisis, which is not new, despite the fact
that it has now become something important due to its global condition, and although a famine has not
yet been predicted, there is a serious problem and real that can no longer be considered as an additional
without constant debit. In the last nine months, food prices have risen by 45 percent, according to FAO
data. In 2007, cereals rose 41 percent, vegetable oils 60 percent, and dairy products 83 percent.
Between March 2007 and March 2008 the price of wheat increased by 130 percent. One of the elements
that has influenced these increases in agricultural production is the price of oil, which stimulates the
production of those products that can be transformed into biofuels and that determines that the planting
of other foods decreases, which creates a vicious circle with increases in other basic items.

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Several causes are considered, the increase in agricultural allocations to biofuels, the rise in prices and
also the development of China and India, which has allowed many millions more people to join
consumption. Demographic growth, urbanization, unequal distribution of land, the reduction in the size
of farms and the constant impoverishment of Third World farmers have contributed to reducing
traditional production in critical areas. In fact, almost one billion people are malnourished and 400
million are chronically undernourished. Parallel to the growth in the number of human beings, the
degradation of resources has been advancing on a massive scale. At a time when more food needs to be
produced, land degradation and the abuse of chemical substances lead to a decline in agricultural
production. Each of these factors can influence, however the situation and its possible consequences are
still not clear.

There are countless international reports, in documented studies they indicated that there was no
shortage of food, but rather that it was poorly and unequally distributed worldwide. And that has not
changed in the globalizing model.

GENETICS IN AGRICULTURE
TRANSGENIC FOODS
Some enzymes and additives used in food processing have been obtained for years using recombinant
DNA techniques. Chymosin, for example, an enzyme used in cheese making and originally obtained
from the stomach of calves, is now produced using microorganisms into which the corresponding gene
has been introduced. However, the era of so-called "transgenic foods" for direct human consumption
began on May 18, 1994, when the United States Food and Drug Administration authorized the
marketing of the first food with a "foreign" gene, the tomato. "Flavr-Savr", obtained by the Calgene
company. From this moment on, nearly a hundred vegetables have been obtained with foreign genes
inserted, which are in different stages of their commercialization, from which they already represent a

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important percentage of total production in some countries even those pending authorization.

There are different possibilities for plant improvement through the use of genetic engineering. In the
case of "Flavr -Savr" tomatoes, the enzyme whose synthesis is inhibited is polygalacturonase,
responsible for the softening and senescence of the ripe fruit. Since it is not active, this process is very
slow, and the tomatoes can be picked already ripe and sold directly. Normal tomatoes are picked green
and artificially ripened before sale with ethylene, so their aroma and flavor are inferior to those ripened
naturally. In this case, the food does not contain any new protein. The same technique has been used to
obtain a soybean with an oil with a high oleic acid content (80% or more, compared to 24% in normal
soybeans), inhibiting the synthesis of the oleate desaturase enzyme.

The inclusion of plant, animal or bacterial genes gives rise to the synthesis of specific proteins.
Soybeans resistant to the herbicide glyphosate, known as "Roundup Ready" and produced by the
Monsanto company, contain a bacterial gene that encodes the enzyme 5-enolpyruvyl-shikimate-3-
phosphate synthetase. This enzyme participates in the synthesis of aromatic amino acids, and the plant's
own amino acids are inhibited by glyphosate; hence its herbicidal action. The bacteria is not inhibited.

Corn resistant to insect attack contains a gene that encodes a Bacillus thuringiensis protein, which has
insecticidal action by being able to bind to specific receptors in the digestive tract of certain insects,
interfering with their feeding process and causing their death. The toxin has no effect on people or other
animals. The use of plants with genes for resistance to insects and herbicides allows reducing the use of
pesticides and achieving higher yields. A rapeseed oil with a high lauric acid content has also been
obtained by inserting the gene that encodes a thioesterase from a certain species of laurel. Virus-
resistant vegetables are made by synthesizing a viral protein that interferes with the normal spread of
the infectious agent. These vegetables contain

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viral protein, but less than normal ones contain when they are severely infected.
The most important transgenic vegetables for the food industry are, at the moment, soybeans resistant to
the herbicide glyphosate and corn resistant to the borer, an insect. Although flour is used in some cases,
the fundamental use of corn in relation to human nutrition is to obtain starch, and from this glucose and
fructose. Soybeans are intended for the production of oil, lecithin and protein.
Since corn flour, soy protein and products made from them contain different DNA and proteins than
other varieties of corn, there is an obligation in the European Union (not the United States) to mention
their presence in food labeling. Although no case has been detected, the existence of people allergic to
the new proteins would be conceivable. However, in the case of the B. thuringiensis, its wide use as a
pesticide in organic agriculture ensures its lack of allergenicity.
GM soybean oil and glucose and fructose obtained from GM corn starch do not contain any different
materials than those obtained from conventional vegetables. In most cases, not even PCR techniques,
which are known to have extreme sensitivity, are capable of detecting foreign genetic material, so there
is no obligation for differential labeling.
In the case of complete foods, or parts that include the foreign protein, such as soy protein or corn flour,
the risk of allergies to the new protein must be considered. This is the case of soybeans to which the
gene for a protein from the Brazil nut had been introduced to increase the sulfur amino acid content of
its proteins and therefore its nutritional value. The new protein turned out to be allergenic, and this soy
has not been put on the market. However, this is absolutely exceptional, and there is no evidence that
proteins introduced through genetic engineering are more allergenic than natural ones.
In the case of the use of protein-free processed materials, such as soybean oil or glucose obtained from
corn starch, there is no material that is not found in the conventional product, and consequently there is
no risk.

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not even hypothetical, attributable to genetic manipulation. Even in cases where there is an allergy to an
oilseed protein (conventional or transgenic), a processed oil does not produce a response.

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CHAPTER SIX
TOPIC 20: ASSESSMENT OF THE ENERGY CONTRIBUTION OF THE
MENU

KEY QUESTIONS:
How many kilocalories do the macrocomponents of food provide?
What is the energy yield of the combustion of macronutrients?
What is a ration?
What does the individual's energy requirement depend on?
Define the reference individual to establish the energy requirement of 2000 kcal per day.
Get the energy intake from a basic menu.

Introduction. Caloric value of nutrients. Energy content of foods. Dynamic energy calculation table.

INTRODUCTION:

The human body transforms the energy it ingests with food into mechanical energy to develop muscular
activity, into thermal energy to temper the body, or into chemical energy to cover the wear,
maintenance and growth requirements of cells.

CALORIE VALUE OF NUTRIENTS:

As mentioned above, each type of food offers a specific energy studied as the total heat of combustion
released by each food, according to the following reference:

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Table 20.1: Caloric combustion value of nutrients:

Reference Heat of Energy efficiency % Use of kcal by the
molecule combustion body
kcal/g
Carbohydrates 4,1 97 97% (4,1) = 4
carbon
Lipids 9,4 95 95%(9,4) = 9
Proteins 4,4 92 92%(4,4) = 4

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The amount of kilocalories that an organism needs fluctuates significantly depending on different
factors (age, sex, activity or work), so food intake should be very specific for each person.
An adult needs an average of between 2,000 and 2,500 calories a day, according to the World Health
Organization, distributed in four to five daily intakes, which is why it is necessary to know detailed
information on the energy value of all the foods that are part of it. of the usual diet, so that each
consumer has the possibility of their ideal menu, distributed according to their needs and availability to
eat without committing excesses.
The availability of a large number of food options, especially in the gastronomic cultural sphere of the
world, makes it necessary to carry out a global evaluation of an average portion of gastronomic offers,
without hindering the average food intake since consumption will depend
To do this, it is necessary to establish some concepts:

Ration. It is the usual portion of food or foods that is part of a preparation intended for a person to be
consumed in a single meal. A serving can be:

For meat: 100g of a steak or ham, a quarter of a medium-sized chicken, two slices of hake, two eggs.
For dairy products and dairy products, it would correspond to 200 mL, a 50g piece of cheese, 100g of
cottage cheese, or two hundred mL of yogurt.

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For cereals and derivatives, it can be a small 60g loaf, or two slices of bread, a medium potato, a
medium plate of noodles. In fruits and vegetables it can be a half plate of fresh vegetables. For fruits it
would be an apple, a pear, two or three medium tangerines or half a cup of cherries or strawberries.
In any case, the term ration is relative, since it is specific for each stage of life.

Menu. It originates from the French apocope minuta, and is understood as the list of the different dishes
that make up a meal offered by a restaurant establishment for a determined and fixed price that includes
garnish, water, wine, and taxes and fees. law.

Nutritional value. Amount of macro and micronutrients contained in a food ration. It can be expressed
quantitatively in the energy it provides, in kcal or kJ.

Recommended energy distribution. Distribution of energy from carbohydrates, fat and proteins; It is
expressed as a percentage and should be between 60 - 70% for carbohydrates, 20 - 25% for fat and 12 -
15% for proteins.

Although the menu is characteristic of a restaurant center, this term has been used for a long time to
offer food at home. The menu is made up of three groups of dishes and one of desserts. The first group
includes hors d'oeuvres, soups, consommés, creams, seafood, salads and vegetables, preparations that
are characterized by being foods that excite the appetite. The second consists of eggs, rice, fish, pasta,
etc., made up of light preparations. The third group can include meats, poultry, roasts, grills, etc., that
is, strong foods. The last group is made up of ice cream, cheese, fruits and pastries.
It should be noted that current legislation proposes a regulation of restaurants making the
standardization of the quantity of these dishes mandatory, both in direct relation to the category of the
establishment as demand and for this century directly related to the nutritional and weight value of the
constituent foods.
It is essential to consider that the nutritional balance must be achieved throughout the day, that is, the
food rations of the different groups must be combined.

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food in the five daily intakes and satisfy the energy suggested for each individual according to their
condition and activity.

Furthermore, for the estimation of energy requirements, the FAO Committee of Experts takes as a basis
an individual, a reference to a man or woman between 20 and 39 years old, in good health, who lives at
a comfortable temperature, consumes a balanced diet, maintains stable body weight and develops
moderate physical activity.

However, the FAO has carried out the necessary studies to determine by statistical methods the values
of the REE Energy expenditure at rest for different ages.

Table 20.2: Equations to estimate the REE of healthy subjects. FAO/WHO/UNU Method

Men kcal/day or MJ/day

0 - 3 years 60.9 weight - 54 0.2550 weight - 0.226
3 - 10 years 22.7 weight + 495 0.0949 weight + 2.07
10 - 18 years 17.5 weight + 651 0.0732 weight + 2.72
18 - 30 years 15.3 weight + 679 0.0640 weight + 2.84
30 - 60 years 11.6 weight + 879 0.0485 weight + 3.67
>60 years 13.5 weight +487 0.0565 weight +2.04
Women
0 - 3 years 61.0 weight - 51 0.2550 weight - 0.214
3 - 10 years 22.5 weight + 499 0.0941 weight + 2.09
10 -18 years 12.2 weight + 746 0.0510 weight + 3.12
18 -30 years 14.7 weight + 496 0.0615 weight + 2.08
30 - 60 years 14.7 weight + 746 0.0364 weight + 3.47
>60 years 10.5 weight + 596 0.0439 weight + 2.49
Source: Report of a Joint FAO/WHO/UNU Expert Consultation

Also considering the type of activity carried out by the individual, which can be evaluated by
multiplying the REE by the activity factor, established under statistical studies and recorded in the
following table.
Factors for estimating total daily energy needs at various levels of general activity for men and women
(ages 19 to 50)

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General activity level Activity factor

Very slight
Men 1.3
Women 1.3
Mild
Men 1.6
Women 1.5
Moderate
Men 1.7
Women 1.6
Intense
Men 2.1
Women 1.9
Exceptional
Men 2.4
Women 2.2
Source: Food and Nutrition Board, National Research Council. Recommended Dietary Allowances. 1989.

For people over 40 years of age, the requirement calculated according to table 20.2 is established:

Table 20.2: Energy recommendations by age groups.

Age years Requirement %
20 to 39 100
40 to 49 95
50 to 59 90
60 to 69 80
70 or more 70
Source: FAO 2002

When establishing the energy requirement for an individual, it is essential to know what menu they can
consume to obtain that energy supply. To do this, it is necessary to start from the chemical composition
data of the different foods that make up the menu offered or consumed. Currently, there is bibliographic
information or referenced sources that offer the percentage contribution of the components of a food, as
shown in table 20.3.

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Table 20.3 Nutritional Content of some foods, the values are expressed in g,
mg, mcg or UI of the component per 100g of food .
MEAT EGG AND DERIVATIVES

UNIT
FISH
PIG
CHICKEN LEAN BEEF LEAN WHOLE EGG BUD CLEAR

ENERGY kcal 25 28 27 123 156 352 53

ENERGY kJ 105 116 112 514 650 1472 222
PROTEIN g 22,8 22 22 18 12,9 16,4 10,4
TOTAL FAT g 0,9 1,8 1,2 6 10 30,1 0,3
CHOLESTEROL mg 75 75 70 48 425 215 1
TOTAL
0
CARBOHYDRATES g 0 0 0 0 0,6 0,7
DIETARY FIBER g 0 0 0 0 0 0 0
SODIUM mg 84 61 58 50-100 97 52 127
POTASSIUM mg 222 391 425 300-500 126 118 98
CALCIUM mg 2 9 10 20-50 50 142 8,8
IRON mg 5 5 5 2 to 3 1,2 5,9 0,15
LYSINE mg 1820 2200 1900 2800 790 1075 660
METHIONINE mg 540 630 580 800 590 415

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Evaluating according to the ingredients of each plant and in a similar way for the entire daily menu of
an individual, the suggested consumption for a balanced and adequate diet can be weighted in reference
to the physical condition, activity and health of the diner.

The mass participation of each of the ingredients and the mass composition of its macro and
micronutrient components are considered, such as the percentage of protein, carbohydrates, lipids and
the presence of micronutrients such as vitamins and minerals.

In the mathematical calculation, the energy providers are proteins and carbohydrates with 4 kcal per
gram and lipids with 9 kcal per kg. Micronutrients and fiber do not provide energy.

To calculate the energy contribution of a dish or menu, the following calculation table can be applied
Table 20.4

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Table 20.4: Calculation of the energy contribution of a gastronomic dish

Amount per Total energy

Ingredients: serving in g % Protein % Lipids % carbohydrates Protein g. Lipids g. Carbohydrates g contribution
chicken 187,500 0,18 0,20 0,00 33,00 37,50 0,00
milk cream 9,231 0,02 0,33 0,07 0,15 3,05 0,65
leek onion 5,769 0,01 0,00 0,16 0,06 0,02 0,95
seasoning 0,873 0,00 0,00 0,00 0,00 0,00 0,00
White wine 4,615 0,00 0,00 21,25 0,00 0,00 98,08
cornstarch 1,091 0,00 0,01 0,85 0,00 0,01 0,92
rice 50,000 0,03 0,00 0,85 1,50 0,00 42,35
Subtotal 34,71 40,57 142,94
Individual
contribution 4,00 9,00 4,00

Partial energy
contribution 138,86 365,14 571,77 1075,77
Percentage
contribution 12,91 33,94 53,15 100,00
Prepared by: Milene Díaz

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TOPIC 21: HOSPITAL DIETS

Introduction. Requirements in disease conditions. Types of hospital diets. Standard menu for different
hospital diets.

INTRODUCTION:
If eating in good health is important, imagine how important it is if a risk condition occurs as a result
of some pathology; For this reason, dietary diets are for regulatory use in hospitals and outpatient care
centers, directed care centers (health control diseases and terminal conditions), geriatrics and in all
those centers where any risk condition is correctly managed.

REQUIREMENTS IN ILL CONDITIONS

Nutrient requirements in hospitalized patients may differ from healthy individuals for various reasons:
¥ They are at rest so their physical activity is reduced
¥ Postoperative infections, burns and stress situations cause an increase in caloric and protein
requirements in variable proportions.
¥ Alterations in nutrient absorption may occur, which must be considered when calculating the actual
intake of a patient.

Generally, there is a quantitative method to calculate a patient's requirement, but if it is not applied,
the following considerations can be taken (Monzón, 2003):
¥ Calculate requirement per kg of ideal weight to avoid influencing overweight conditions. You can
use the last two figures of your height: 1.70 m, you must weigh 70 kg.
¥ Use the recommendation of 30 kcal and 1 g of protein per kilo of ideal weight.
¥ If the patient does not have serious illness or stress, apply that calculation and if he has
infection or stress apply an increase of 40% of the requirement.

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¥ If the patient is burned or has high protein decompensation, increase contributions by 60 to 70%,
although it is preferable in these cases to do a direct evaluation.
All these considerations allow approximations with a 15% error.

Hospital diets are menus calculated and prepared to be ingested orally and satisfy the nutritional
requirements of patients at all times.
Among them are modified nutritional combinations for the treatment of certain pathologies, such as:
diabetes, kidney failure, liver failure, celiac deficiency, gastric intolerance, phenylketonuria, lithiasis,
gastroenteritis, as well as specific diagnostic situations (Van de Kamer, catecholamines,
metanephrines , hydroxyproline), as well as diets that seek to achieve a healthy and balanced diet as
much as possible, but aimed at specific groups.

The standardization of diets aims to manage all those nutritional diets most commonly used for each
center, so that their prescription and application are easily understood by all collaborators of the
nutritional service.

Diets are also included for people with special conditions whose requirement is not immediate, but
which represents a requirement in the future, as in the case of obese people with serious infectious
processes, for whom a low-calorie diet would only aggravate their situation. A correct diet is prescribed
once the acute process has passed.

TYPES OF HOSPITAL DIETS

The most common diets are the following:

BASAL DIET: Corresponds to a balanced diet, intended for hospitalized patients who do not need
special dietary requirements and who require a special diet.

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after his stay in the hospital. As in the case of an obese person with a serious infectious process, type 1
or 2 diabetic patients with normal weight, among others.

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It comprises between 2000 and 2500 kcal, distributed in: 50-55% carbohydrates (1/3
monosaccharides; 1/3 polysaccharides with a lot of fiber, 1/3 polysaccharides with little fiber), 15
20% protein (at least 2/3 plant-based), 23-30% fat (1/3 saturated, 1/3 polyunsaturated, 1/3
monounsaturated)
Throughout the day it can be distributed as follows: 15% breakfast, 40% lunch, 15% snack, 30%
dinner.
All foods are allowed but under the standard rations of a balanced diet and taking advantage of the
types of cooking such as boiled, grilled, oven, steamed, fried and cooked. The use of spices is not
restricted. As for liquids, you can consume them normally.

NORMAL LOW SALT DIET: Indicated for patients with high blood pressure, heart failure, kidney
failure and advanced liver cirrhosis.

It is suggested to consume semi-skimmed milk, unsalted fresh cheese, natural yogurt, curd, cottage
cheese, beef, beef, pork, lamb, turkey, organ meats, fish, eggs, cereals and starches, short-lived pastry
products, no industrialized products since These have additives that generally include salts such as
salt, sodium benzoate, sodium nitrate and monosodium glutamate, check the label to know their
composition. It is recommended to cook with flavorings such as olive oil, vinegar, lemon, aromatic
herbs and other spices.

Low-sodium diets can also be included, where sodium restriction depends on medical assessment, and
can be classified as:

BROAD LOW SODIUM DIET: Completely eliminates salt in cooking processes, as well as requires
not adding salt to dishes. It is a diet with very severe sodium restriction. It provides 400-500 mg/day
(17-20 mlEq) of sodium and this leads to a significant limitation of the foods to be consumed. In
processed products, all products with salt should be eliminated, especially sausages, cheeses,
preserves, and French fries should be avoided.

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RELATIVE LOW-SODIIC DIET: It implies a maximum consumption of between 0.6-1g of sodium per
day, so it is recommended to comply with the restrictions for a broad low-sodium diet.

STRICT LOW SODIUM DIET: Requires a maximum consumption of 0.2g of sodium per day, this diet
can be based on rice, sugar, fruit, vegetables, meat and fish but with its respective restriction and under
medical control.

REGIMEN SALTS:

Sometimes there is a significant deficiency in potassium, which is why sodium-free mixtures with a
flavor similar to that of common salt are required. It is better not to accustom the patient to its use. In
the food industry, products with low or no salt content have been recently promoted; it is necessary to
be well informed on the product label.

LIQUID DIET: Composed of liquids, in general it does not provide the necessary nutrients, it requires
supplementation with parenteral intake or dietary supplements by medical indication, it provides few
calories (400-500 kcal/day) based almost exclusively on carbohydrates with almost no fat. and very few
proteins of vegetable origin. It is applied orally after fasting stages such as the first postoperative phase
or in cases of dysphagia or pathologies in the oral cavity where feeding by another route or condition is
not tolerated. You can eat fat-free broths. Semi-skimmed milk, strained vegetable and natural fruit
juices and infusions.
The patient should not remain on this diet for more than 24-36 hours. If continued, a parenteral
(peripheral or total) or enteral nutritional supplement should be considered. It is applied in the first
postoperative phase, a preparation for colon surgery or in the immediate postgastroenteritis phase.

SEMILIQUID DIET : Includes foods of liquid and pasty consistency that will provide a minimum of
1000 kcal/day, useful in the transition stage between liquid diet and soft diet in post-operative periods,
in cases of dysphagia or pathologies of the oral cavity; should not

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extend more than 96 hours. It should be low in fat and fiber, easily digestible. It is suggested to cook in
water or steam and in the oven without fat.

SOFT DIET: This is defined as an easily digestible diet, since the patient has intolerance to the normal
diet, it corresponds to the preliminary phase to the normal diet in the post-operative period. It can also
be applied to children from 18 months to 3 years. It should be low in fiber and fat, lightly salted and
without strong spices. It is recommended to use oven cooking with little or no fat, and steam or water
cooking. It can include liquids as normal and does not require supplements.

SPECIAL TUBE DIET: It is not a culinary preparation diet, enteral preparations from the Enteral
Nutrition protocol are used. Menus are prepared according to the hospital's pharmacological guide.

GASTRIC PROTECTION DIET: It is also an easily digestible diet applied in the final post-operative
phase of the digestive system, before switching to a normal diet and also in gastritis processes. Its
composition should be low in fat and fiber, and do not consume alcoholic beverages and stimulants. To
protect the stomach, it is suggested to make 4 to 5 daily intakes. Boiling, grilling, steaming and oven
cooking is recommended, avoiding battered, fried foods and sauces.

1000 Kcal DIET: It is a low-calorie diet, distributing the caloric intake in a similar way to the basal
diet. Simple sugars and saturated fat must be eliminated. It provides a minimum of 0.8 g of protein per
kg of ideal weight . It is applied in obese patients, not under stress, in search of improving the
metabolic control of the underlying disease that led to admission and in cases where diet is essential for
good metabolic control.

FAT-FREE DIET OF 2000 kcal: The total caloric intake of fat is reduced to a maximum of 20%,
most of it being polyunsaturated and very little saturated. The preferred protein foods will be fish
(especially blue),

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old meats, chicken and turkey. It is given to patients with manifest lipid alterations that are responsible
for admission or are an indirect or mediate cause of hospitalization.

3000 kcal DIET: High-calorie diet that includes an increase in foods from the basal diet while
respecting the same caloric percentage of the principles.
Specific for patients with high energy performance, septic burns and multiple trauma.

ASTRINGENT DIET: It is a progressive diet, depending on the patient's condition, it is recommended

in conditions of excessive liquid evacuations, and it is also recommended to start after 24 hours of
rehydration only, without eating food. It is also useful before intestinal surgery, preparation of intestinal
radiological examinations and inflammatory intestinal pathology that requires reduction of residue and
transition diet in the postoperative period.

When starting the diet, foods are introduced progressively; it should not initially contain milk or yogurt,
with little sugar and no fat, and avoid vegetable fiber as well as spices and irritating elements. Fried
foods or spicy foods are not recommended, only use herbs and salt.

Foods must be introduced in the following order:

¥ Rice water and carrot water.
¥ Boiled rice, boiled carrot and infusion or rice water.
¥ Boiled rice, boiled carrot, boiled chicken, boiled fish and Infusion or rice water.
Incorporate foods:
¥ Boiled, fruits such as grated or baked apple, ripe banana as well as cooked vegetables, grilled fish
and meat, purees, pasta and quince.

The process of introducing foods depends on the favorable assimilation of each individual, no food
should be forced, especially in infants it is recommended

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Prolong the diet with lactose-free milk for four to ten days after the diarrhea has subsided.

NO WASTE DIET: Diet with very low fiber content, useful in preparation for colon surgery and
intestinal resections, use steam cooking, boiling and oven; Salt, spices and non-irritating herbs can be
used.

DIET RICH IN WASTE: It constitutes a diet rich in fiber and foods that facilitate intestinal transit. It
should have approximately 2,250 kcal, with a content of 86g of proteins, 270g of carbohydrates and 90g
of lipids. It is applicable in conditions of constipation. All foods are allowed with special interest in the
consumption of whole grains, legumes, whole fruits, dried fruits and fresh and raw vegetables. It is
recommended to drink orange juice 30 minutes before breakfast as well as whole fruit and seed jam,
also avoiding very fatty foods. As for types of cooking, all are allowed, as well as normal or higher
water consumption. You can add bran supplements and mild laxatives.

In cases of DIABETES, it is important to control the intake of simple carbohydrates and fat intake,
without allowing the patient to lose their weight, since this could put them in a higher risk condition,
which is why diets for diabetic patients must be specific for each patient.

DIET FOR DIABETES 1,500 kcal - 2,000 kcal: It is a balanced diet that must be consumed on an
established schedule under control of well-distributed intake quantities in terms of the presence of
carbohydrates per day, low fat content and high fat content. fiber. For a 1,500 kcal diet, it is suggested
to consume 292g of carbohydrates, 88g of proteins, 65g of lipids and for a 2,000 kcal diet, 189g of
carbohydrates, 66g of proteins and 49g of lipids are required. It is important to consider that foods that
contain simple carbohydrates are totally prohibited.

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HEPATOBILIARY PROTECTION DIET: Suitable to provide biliary protection based on the

reduction of foods rich in cholesterol, saturated fats and a partial decrease in fiber consumption.

HYPOPROTEIN DIET: Refers to a diet with low protein content, according to the requirement
suggested by the treating doctor, it can be 20g/40g/60g of proteins. They are applied to patients with
kidney failure and in cases of certain liver disease complications. Normally these diets do not cover the
protein requirements recommended for adults, they only satisfy the adequate energy intake based on
carbohydrates and fats. Frying, boiling and baking can be used for cooking; it is suggested to avoid
overcooking and when seasoning, apply salt, herbs and spices to taste with restriction. There are cases
in which specific supplements are required under medical prescription, especially in cases with contents
of 20 to 40g of protein.
It is recommended not to eat milk, yogurt, cheese, chocolate, fish, pastry products, legumes and nuts.

HYPERPROTEIC DIET: Balanced diet with a proportional increase in proteins and calories. For a
total of 3,300 kcal, it is recommended to ingest 140g of proteins, 340g of carbohydrates and 120g of
lipids. It is suggested for burn patients, trauma patients, patients at risk of malnutrition, nephritic
syndrome and pernicious anemia. All foods are allowed, there are no restrictions. The consumption of
foods rich in protein should be increased and in some cases increased in sauces and powdered milk
preparations. All types of cooking are approved, such as: oven, grill, roast, steam and fry. Likewise, the
consumption of spices and water is completely normal and the intake can be distributed over 5 to 6
meals.

HEARTHEALTHY DIET : Applied to prevent cardiovascular diseases, patients with high blood
pressure, heart failure. It is a balanced diet low in fat, cholesterol and simple sugars; increases the fiber
and slow absorption carbohydrate content.

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It is recommended to obtain acceptance of the menu:

¥ Good presentation of dishes with grilled, stewed, stewed, steamed, oven-cooked dishes
¥ It is seasoned with acids such as vinegar and lemon and alliaceous ingredients: garlic, onions,
chives, leeks, spices: pepper, paprika, saffron, cinnamon and aromatic herbs: fennel, cumin, bay
leaf, thyme, parsley. Use flavored oil such as olive.
¥ Servings of protein foods are reduced to one a day, your intake can be distributed to half a
serving at lunch and half at dinner, that is, 100g of fish or meat per meal.
¥ Avoid the consumption of alcoholic beverages; you will be allowed to consume one glass of red
wine a day.

HYPERURICEMIA DIET: Aimed at people with high uric acid present in the blood, it is based on
reducing the consumption of purines and alcoholic beverages. Game animals and organ meats of any
species, oily fish, shellfish and lard, coconut oil, bacon, butter should be avoided. Do not exceed the
intake of a serving of no more than 100g of protein. All types of preparations are accepted, including
salt, herbs and spices.

INTESTINAL INFLAMMATION DIET: Recommended for patients with intestinal inflammation,

preparation for colon surgery and intestinal resections, so it should have very low fiber content. You
should avoid red meat, pork, fried eggs, whole grain products, all whole fruits except apples and pears
and vegetables (carrots can be tolerated and preferably in broths). You can offer strained broths and
with potatoes. Of the types of cooking, grill, steam and oven can be used, avoiding fried and battered
foods; seasoned with salt, aromatic herbs and mild spices.
In beverages, infusions and juices without pulp are recommended. A maximum intake of 2 dairy
products per day is possible for dairy products and skimmed products.

LIVER FAILURE DIET: It is applied depending on the incidence of liver failure (moderate, acute,
severe) and its objective is to prevent the evolution of liver failure.

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liver failure to hepatic coma or its correction, trying to provide all nutritional needs despite protein and
sodium restriction.

LACTOSE-FREE DIET: It is a diet with limitation of the lactose content of milk and derivatives,
applied in lactase deficiency, acute post-gastroenteritis phase, situations of chronic malnutrition and in
intensive antibiotic therapy.
The calories provided will be the same as in the basal diet. If the deficit is partial, certain types of foods
with low lactose content may be well tolerated: butters, fresh cheese, soft cheeses, cream and some
aged cheeses such as Swiss. This diet may be low in Ca++, vitamin B6 and vitamin D.

GLUTEN-FREE DIET: Recommended when plant-based protein gliadin is restricted in Celiac

disease conditions. Cereals, meats and commercially prepared products, malted milk, cocoa,
commercial soups, pastries and any commercial preparation that contains starch in its composition will
be avoided, except if it contains tapioca, rice or potatoes.

UROLITIASIS DIET: Aimed at patients with stones caused by excess calcium or excess proteins
(uric acid). Ingestion of a large amount of fluid is recommended in addition to the necessary
modifications depending on the type of stone. a) For calcium oxalate: Eliminate asparagus, spinach,
green beans, endives, fried tomatoes, chard, beets, carrots, broccoli, mushrooms, mushrooms,
strawberries, raspberries, canned plums, nuts, cocoa, chocolate, liqueurs, tea, Coca Cola. Decrease in
consumption of milk and its derivatives and coffee.
b) Due to uric acid: Avoid excessive intake of: meat, fish, poultry, liver, heart, gizzard, tongue,
kidneys, brains, anchovies, sardines, meat extract, meat sauces, meat broths. * And in general all foods
rich in purines.
If the provision of oral diets covers 2/3 of the patient's nutritional requirements,
complements/supplements are used, under medical indication.

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PREDIALYSIS KIDNEY FAILURE DIET: It is a diet with very severe protein restriction, it
provides approximately 40 g of protein and is lacking in riboflavin, cyanocobalamin, calcium,
phosphorus, magnesium and iron, and poor in sodium and potassium. It is aimed at patients with
kidney failure.

GASTRECTOMIZED DIET : Diet in which the consumption of dairy and sugar is reduced, aimed
at patients undergoing a gastrectomy. Eat 6 or 7 meals a day, with moderate quantities and do not
drink liquid during meals, drink it outside of meals. Any food can be boiled, grilled, steamed or
baked, without fat. Do not fry or batter.

TYPE MENU FOR DIFFERENT HOSPITAL DIETS:

The following type menus of different hospital diets have been taken from the diets suggested by:
http://www.clinicabenidorm.com/?q=content/dietas-hospital , retrieved on October 6, 2013, 05h00.

BASAL DIET

BREAKFAST MEAL SNACK DINNER

200cc Milk with 100g Rice or 100g 30g Pasta or 30g Rice
200cc Milk
coffee Pasta 300g Potatoes 150g Potatoes

120g Meat or 150g 200g Vegetable or

10g Sugar 40g Cookies
Fish or 2 Eggs Salad

120g Meat or 150g

60g Bread 200g Vegetables
Fish or 2 Eggs

15g Margarine or
60g Bread 60g Bread
butter

20g Jam 130g Fruit 130g Fruit

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Academy of Culinary Professionals of the Americas

Nutrition and diet PROFESSIONALS OF THE

AMERICAS

LOW SALT DIET

BREAKFAST MEAL SNACK DINNER

200cc Milk
100g Rice or 100g 200cc Milk 30g Pasta or 30g
skimmed with
Pasta 300g Potatoes skimmed Rice 150g Potatoes
coffee

120g Lean meat or 40g unsalted 200g Vegetable or

10g Sugar
150g Fish or 2 Eggs crackers Salad

120g Lean meat or

60g Unsalted bread 200g Vegetables 150g Fish or 2
Eggs

15g Margarine or
60g Unsalted bread 60g Unsalted bread
butter

20g Jam 130g Fruit 130g Fruit

LIQUID DIET

BREAKFAST MIDMORNI MEAL SNACK DINNER RESPOND

NG
200cc 200cc
200cc
200cc Skim milk 200cc Defatted 200cc Skim milk Defatted
Skim milk or
or an infusion Fruit juice vegetable or infusion vegetable
fruit juice
broth broth

200cc 200cc
10g Sugar 10g Azuzar
Fruit juice Fruit juice

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Nutrition and diet

SEMI-SOFT DIET

BREAKFAST MEAL SNACK DINNER

30g Rice or 30g Pasta 30g Pasta or 30g Rice

200cc Milk 200cc Milk
300g Potatoes 150g Potatoes

120g Lean meat or

200g Vegetable or
10g Sugar 150g Fish or 2 40g Cookies
Salad
Eggs

120g Lean meat or

60g white bread 60g white bread 10g Sugar 150g Fish or 2
Eggs

15g Margarine or 130g cooked fruit or 1

60g White Bread
butter Yogurt or 1 Flan

130g cooked fruit or 1

20g Jam
Yogurt or 1 Flan
BLAND DIET

BREAKFAST MEAL SNACK DINNER

60g Rice or 60g Pasta 200cc Milk or 1 30g Pasta or 30g Rice
200cc Milk
300g Potatoes Yoghurt 150g Potatoes

120g Lean meat or

10g Sugar 150g Fish or 2 40g Cookies 200g Vegetables allowed
Eggs

120g Lean meat or

60g Bread 200g cooked vegetables 150g Fish or 2
Eggs

15g 60g Bread 60g White Bread

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 PROFESSIONALS OF THE
AMERICAS

BREAKFAST MEAL SNACK DINNER

Butter

20g 130g cooked fruit or 1 130g cooked fruit or 1

Jam yogurt or 1 flan Yogurt or 1 Flan
-----------------------------
Academy of Culinary Professionals of the Americas

•
Nutrition and diet
GASTRIC PROTECTION DIET

HALF
BREAKFAST TOMORRO MEAL SNACK DINNER
W
Soup (20g pasta)
60g Rice or 1 natural yogurt or
200cc Skim milk 200cc Skim or 100g
60g Pasta or 40g fresh cheese or
or 1 Yogurt milk Vegetable/150g
300g Potatoes 40g York Ham
Potato

120g Lean
meat or 150g 200g Vegetables
10g Sugar 40g Toast Bread
Fish or 2 allowed
Eggs

120g Meat
200g cooked
60g Bread lean or 150g Fish
vegetables
or 2 Eggs

60g
20g Jam 60g toasted bread
Bread
130g Fruit 130g Fruit
cooked or 1 cooked
yogurt or 1 flan
either

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Nutrition and diet

ASTRINGENT LIQUID DIET

BREAKFAST MEAL SNACK DINNER
200cc Infusion or rice 250cc water 200cc Infusion or rice
250cc carrot water
water rice water

200cc Infusion or 200cc Infusion or

rice water rice water

BROAD ASTRINGENT DIET

BREAKFAST MEAL SNACK DINNER

200cc Infusion or rice water or 60g Rice 200cc Infusion or rice 20g Tapioca
1 skimmed yogurt boiled water or strained juice (soup)

120g Grilled 40g Crackers or toasted 150g Mashed

chicken bread potato

150g
80g grated
fish
carrot
oven

40g 60g

Bread Bread
toasted
130g Baked toasted

apple

DIET WITHOUT WASTE

BREAKFAST MEAL SNACK DINNER

200cc Milk or 100g Rice or 100g 200cc Milk or 100g Rice or 100g
Infusion Pasta Infusion Pasta 300g Potatoes

10g Sugar 120g Lean meat 30g Cork Ham 200g Vegetable

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 PROFESSIONALS OF THE
AMERICAS

BREAKFAST MEAL SNACK DINNER

allowed
o150g Fish or 2
Eggs

120g Lean meat

50g toasted bread 200g cooked vegetables 10g Sugar 150g Fish or 2
Eggs

15g Butter 50g toasted bread 50g toasted bread

130g cooked fruit or 130g cooked fruit or

25g Jam
Strained fruit juice Strained fruit juice
-----------------------------
Academy of Culinary Professionals of the Americas

•
Nutrition and diet
DIET RICH IN WASTE

BREAKFAST MEAL SNACK DINNER

200cc Milk with 100g Rice or 100g 200cc Milk or 1 30g Pasta or 30g
coffee Pasta 300g Potatoes Yoghurt Rice 150g Potatoes

120g Lean meat or

40g Cookies 200g Vegetable or
10g Sugar 150g Fish or 2
integral Salad
Eggs

200g Vegetables or 120g lean meat 150g

50g whole wheat
10g Sugar
bread salad fish or 2 eggs

15g Margarine or 200g Fruit

60g Whole wheat bread 60g Whole wheat bread
butter fresh

20g Jam 130g Fruit 130g Fruit

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PROFESSIONALS OF THE
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DIET FOR DIABETES 2000 kcal.

HALF
BREAKFAST TOMORR MEAL SNACK DINNER RESPOND
OW

1 Ration 1 Portion of 1 Portion of 1 Ration 1 serving of 1 Serving of

dairy products meat (6- 12g meat (2- 5g meat (6-12g fish (1-3g dairy products
(IV) fat) (V) fat) (V) fat) (V) fat) (V) (IV)

4
3 4 1 Serving of
2 Farinaceous 2 Farinaceous Farinaceous
Farinaceous Farinaceous dairy products
servings (I) servings (I) Servings
Servings (I) servings (I) (IV)
(YO)

1 Serving 1 Serving of
1 Ration 1 serving of 1 Serving of 1 Ration of fruits dairy products
fruits (III) fruits (III) fruits (III) fruits (III)
(III) (IV)

1 Serving 1 serving of 1 Serving of

1 Ration
vegetable vegetables dairy products
fruits (III)
(II) (II) (IV)

Cooking and seasoning: 3 servings of food with 10g fat (IV)

HEPATOBILIARY PROTECTION DIET:

BREAKFAST MEAL SNACK DINNER

200cc Milk with 100g Rice or 100g 30g Pasta or 30g Rice
200cc fruit juice
coffee Pasta 300g Potatoes 150g Potatoes

10g Sugar 120g Lean meat or 40g biscuits 200g cooked vegetables

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 PROFESSIONALS OF THE
AMERICAS

BREAKFAST MEAL SNACK DINNER

150g Fish

120g Lean meat or

50g toasted bread 200g cooked vegetables 50g York Ham
150g Fish

25g Jam 50g Bread 40g toasted bread

130g cooked fruit or 130g cooked fruit or

Nonfat yogurt Nonfat yogurt
-----------------------------
Academy of Culinary Professionals of the Americas

•
Nutrition and diet
HYPOPROTEIN DIET OF 20g PROTEIN
HALF
BREAKFAST TOMORR MEAL SNACK DINNER RESPOND
OW
20g Rice or 40g Pasta or

200cc 200cc 20g Pasta or 200cc 40g Rice 200g

Infusions Infusions 100g Infusions 300g Infusion
Potatoes Potatoes

100g
20g 60g Lean
20g Sugar 25g Bread Vegetable or 20g Sugar
Sugar meat
salad

100g
25g 15g
25g Bread Boiled
Jam Butter
vegetables

25g 15g 25g toasted

25g Bread
Jam Butter bread

15g 130g Fresh 130g Fruit

Butter or fruit with with sugar

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 Academy of Culinary Professionals of the Americas

PROFESSIONALS OF THE
AMERICAS

HALF
BREAKFAST TOMORR MEAL SNACK DINNER RESPOND
OW
Margarine Honey or cream

15g
Butter
0-----------------------------------------
Nutrition and diet

HYPOPROTEIN DIET OF 40g OF PROTEIN

HALF
BREAKFAST TOMORR MEAL SNACK DINNER RESPOND
OW
40g Rice or 40g Pasta or

200cc 40g Pasta or 40g Rice 200cc

200cc Milk 200cc Milk
Infusions 200g 300g Milk
Potatoes Potatoes

20g 60g Meat 60g Eggs

20g Sugar 25g Bread 20g Sugar
Sugar lean or meat
100g 100g
25g
25g Bread Boiled Vegetable or
Jam
vegetables salad

25g 15g 15g

25g Bread
Jam Butter Butter

15g 130g Fresh

25g toasted
Butter or fruit with
bread
Margarine honey

130g Fruit
15g with sugar or
Butter
cream

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 -----------------------------•
Academy of Culinary Professionals of the Americas

Nutrition and diet

HYPOPROTEIN DIET OF 60g OF PROTEIN

HALF
BREAKFAST TOMORR MEAL SNACK DINNER RESPOND
OW
60g Rice or 40g Pasta or

200cc 60g Pasta or 40g Rice 200cc

200cc Milk 200cc Milk
Infusions 300g 300g Milk
Potatoes Potatoes

20g 60g Lean 90g Eggs

20g Sugar 25g Bread 20g Sugar
Sugar meat or meat
200g 200g
25g
50g Bread Boiled Vegetable or
Jam
vegetables salad

25g 15g 15g

25g Bread
Jam Butter Butter
15g 130g Fresh
25g toasted
Butter or fruit with
bread
Margarine honey

130g Fruit
15g
with sugar or
Butter
cream

HYPERPROTEIN DIET:

HALF
BREAKFAST TOMORR MEAL SNACK DINNER RESPOND
OW
200cc Milk 200cc 100g Rice 200cc Milk 100g 200cc

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 Academy of Culinary Professionals of the Americas

PROFESSIONALS OF THE
AMERICAS

HALF
BREAKFAST TOMORR MEAL SNACK DINNER RESPOND
OW
with coffee or Milk either 100g or 1 Yogurt Milk
Pasta Pasta or
EKO
100g Rice
either
200g
300g
Potatoes
Potatoes

150g Meat
150g Lean
lean, 200g
meat, 200g 40g
10g Sugar 10g Sugar 10g Sugar Fish
Fish or 2 Cookies
either 2
Eggs
Eggs

200g Cooked
200g
vegetables
50g Bread 40g Cookies Vegetables
sautéed with
or salad
ham

50g Ham 50g

60g Bread 60g Bread
York or Cheese Mortadella

130g
15g Biocidal
Butter or 1 Flan 200g Fruit fruit, 1
Margarine Yogurt or
Custard
0-----------------------------------------
Nutrition and diet

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Academy of Culinary Professionals of the Americas

Nutrition and diet

HYPERURICEMIC DIET

BREAKFAST MEAL SNACK DINNER

30g Soup Pasta or 30g

200cc Milk with 100g Rice or 100g
200cc Milk Rice Soup 150g
coffee or EKO Pasta 300g Potatoes
Potatoes

100g Meat or 100g

200g Vegetable or
10g Sugar White fish or 1 40g Cookies
Salad
Eggs

100g Meat or 100g

60g Bread 200g Vegetables 10g Sugar White fish or 1
Eggs

15g Margarine or
60g Bread 60g Bread
butter

20g Jam 130g Fruit 1 Flan 130g Fruit

INTESTINAL INFLAMMATION DIET

BREAKFAST MEAL SNACK DINNER

200cc Milk or 100g Rice or 100g 200cc Milk or 100g Rice or 100g
Infusion Pasta Infusion Pasta 300g Potatoes

120g Lean meat or 150g 200g Vegetable

10g Sugar 10g Sugar
Fish or 2 Eggs allowed

120g Lean meat

50g toasted bread 200g cooked vegetables Maria cookies 150g Fish or 2
Eggs

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 Academy of Culinary Professionals of the Americas

PROFESSIONALS OF THE
AMERICAS

BREAKFAST MEAL SNACK DINNER

15g Butter 50g toasted bread 50g toasted bread

130g cooked fruit or 130g cooked fruit or

25g Jam
Strained fruit juice Strained fruit juice
0-----------------------------------------
Nutrition and diet

GASTRECTOMIZED DIET:
HALF
BREAKFAST TOMORR MEAL SNACK DINNER RESOPON
OW
50g Rice or
50g 50g Rice or ½
Infusion or Apple Pasta Infusion 50g Paste Sandwich
malt roasted
150g 150g Potatoes york
Potatoes

125g
Meat o150g 200g
Sweetener White fish Sweetener Vegetable or
o1 Salad
Eggs

125g Meat or
200g Cookies
60g Bread 150g White
Vegetable Maria
fish or 1 Eggs

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 Oil 60g Bread 60g Bread

130g Fruit 130g Fruit

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Academy of Culinary Professionals of the Americas

Nutrition and diet PROFESSIONALS OF THE

AMERICAS

CHAPTER SEVEN

TOPIC 22:
GENERAL GLOSSARY

ABSORPTION
It is the passage of substances (such as nutrients) across a body surface (such as the walls of the small
intestine) to tissues.

ACID BASE (BALANCE)

It is the process by which the body's buffers balance acids and bases, so that the blood is not too acidic
or too basic.

ADIPOSE (cells)
It is a group of cells specialized in the storage of fats.

FEEDING
Voluntary process through which products that are available in the food market are chosen and ingested
to satisfy nutritional requirements.

AMINO ACIDS
They are the molecular units that make up proteins; There are 20 different amino acids.

ANABOLISM
It is the process of building components, such as proteins.

PECTORAL ANGINA
Intense pain in the heart area caused by coronary artery disease.

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PROFESSIONALS OF THE
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ANTIBODY
Proteins in the blood that prevent infection, attacking proteins foreign to the body.

ANTIOXIDANT
A compound, such as vitamin C, that prevents other components, such as fats, from being oxidized or
destroyed.

ARTEROSCLEROSIS
It is a condition that causes the body's arteries to close due to irregular deposits of fatty plaques.

CORONARY ARTERY
They are arteries that supply blood to the heart muscle.

ESSENTIAL FATTY ACIDS

They are acidic fats that cannot be produced by the body and must be obtained in the diet for the proper
functioning of the body.

FATTY ACID
They are acids found in fats. Three fatty acids are present in each triglyceride, they can be saturated and
unsaturated.

MEGALOBLASTIC ANEMIA
It is the condition in which red blood cells are larger than normal and function poorly. This can occur
due to folate or vitamin B12 deficiency.

MONOSATURATED FATTY ACID

It is a fatty acid that contains only the double chain, or a single unsaturated point in the chain.

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Nutrition and diet PROFESSIONALS OF THE

AMERICAS

NICOTINIC ACID
It is a form of niacin.

PERNICIOUS ANEMIA
It is a type of anemia caused by deficiency in the absorption of vitamin B12. It is characterized by
deterioration in the functioning of the nervous system, it is not treatable, and sometimes irreversible
damage.

SUGAR
A simple form of carbohydrate, the most common in human consumption.

AMNIOTIC (FLUID)
It is a fluid in the amnion that protects the membrane that surrounds the embryo and then the fetus.

OMEGA 3 FATTY ACID:

It is an acid, in which the double bonds appear after the sixth carbon in the chain. Linoneic acid is the
most important type of omega 3 found in foods.

OIL
It is a form of lipid, which is liquid at room temperature.

OXALIC ACID
Found in some vegetables

POLYNOSATURATED ACID
It is a fatty acid with two or more chains

PRECOMPETITION FOOD
It is the type of food close to the competition

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PROFESSIONALS OF THE
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STARCHES
They are complex carbohydrates made of long chains of hundreds and thousands of linked glucoses;
We find them in grains, legumes, vegetables and some fruits.

HEARTBURN
Esophageal pain due to the return of stomach acids contained in the lower part of the esophagus.

HEART ATTACK
Condition in which blood passes partially or not at all to the heart, causing a dramatic decrease in heart
rate or stopping it suddenly.

BETACAROTENE
It is the precursor of vitamin A, found in fruits and vegetables.

BILE
It is a liquid substance that contains acids that emulsify fats, separating them into small globules. It is
produced by the liver and stored by the gallbladder.

SPORT DRINKS
They are those commercially available for athletes, which contain diluted mixtures of electrolytes and
carbohydrates to make them smooth.

CALCITROL
It is an active hormone that is derived from vitamin D.

CALORIES
It is the measure of the energy contained in foods, it responds to a physical kilocalorie and corresponds
to 1000 calories.

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Academy of Culinary Professionals of the Americas

Nutrition and diet PROFESSIONALS OF THE

AMERICAS

CARBOHYDRATES
They are groups of nutrients that are made up of carbon, hydrogen and oxygen molecules.

CARCINOGENS
Substance that has the potential to cause cancer

CAROTENOID
Pigment in plants that can form vitamin A in the body, also called provitamin A

CATABOLISM
The process by which components are reduced

CELLULOSE
A form of insoluble fiber

CHOLESTEROL
Odorless, white in color, with a waxy consistency, it is produced by animals and is found in cells. It is
classified as a lipid, because it does not dissolve in water.

COENZYME
A substance that, combined with the correct enzyme, becomes active; many vitamins function as
coenzymes

COLOSTRUM
A first breast milk, produced by the mother, is rich in proteins, antibodies and other elements that will
protect the baby from infectious diseases.

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PROFESSIONALS OF THE
AMERICAS Nutrition and diet

NIGHT BLINDNESS
It is a condition in which it takes time to adjust vision, after a flash, due to a deficiency of vitamin A

SIMPLE CARBOHYDRATES
Sugars including monosaccharides and disaccharides.
FOUR BASIC FOOD GROUPS
Based on their similar nutritional content, foods are divided into four groups: milk and its derivatives;
meats and their derivatives; fruits and vegetables, and grains. This concept has been reviewed in the
food pyramid.

BALANCED DIET
It is a diet with a variety of products, none of which are emphasized to the detriment of others.

DENATURALIZATION
Alteration of the three-dimensional shape of the protein, which can be caused by high temperatures,
ultraviolet radiation, acid-base conditions, agitation, mixing, and high salt concentrations.

DEXTRIN
Sugar that is reduced to small units

DIABETES
It is a disorder of carbohydrate metabolism, characterized by high blood sugar levels or insulin
malfunction.

DIASTOLIC
It is the blood pressure between heartbeats

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Nutrition and diet PROFESSIONALS OF THE

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DIGESTION
It is the process by which foods are reduced in the gastrointestinal tract into forms that can be absorbed
by the blood or lipha.

DISACCHARIDES
Double sugars, such as sucrose and lactose

DUODENUM
It is the first segment of the small intestine

NUTRIENT DENSITY
It is the amount of nutrients divided by kilocalories; Foods with high nutrient density will provide a
greater amount of nutrients per serving.

LEAK
It is the condition in which the blood vessels, veins or arteries close completely or partially, affecting
the brain and causing, in some cases, paralysis and death.

RECOMMENDED DAILY DIET

It is the recommended daily percentage for each individual to stay healthy.

STOMACH
It is the organ that chemically and mechanically prepares food, so that it can then be digested and
absorbed in the small intestine.

MORNING SICKNESS
They are nausea or vomiting that affects some pregnant women during the first trimester of pregnancy
and that can occur at any time of the day.

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PROFESSIONALS OF THE
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LIFE EXPECTATION
It is the average number of years that a person is expected to live in a given society, based on their
quality of life.

EXPERIMENTAL STUDIES
They are those that focus on testing the practical validity of a hypothesis or assumption

ESOPHAGUS
It is a tubular muscle that extends from the pharynx to the stomach.
EPIGLOTTIS
It is a tissue located behind the tongue, which covers the trachea, to prevent food from passing into the
lungs.

EPIDEMIOLOGICAL STUDIES
They are those that examine the relationships between diseases and population groups

ENZYMES
They are those substances (generally proteins) that cause chemical changes in other substances, without
the former also changing.

ENRICHED
It is a product to which nutrients have been added.

EMULSIFIER
Substance capable of shrinking fat globules in water, uniting them into a uniform mixture

EMBRYO
It is a prenatal state of development, between the second and eighth week after conception.

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Nutrition and diet PROFESSIONALS OF THE

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ELECTROLYTES
Substances that can conduct electricity in solutions, such as sodium, potassium and chloride.

EDEMA
Swelling of the body's tissues due to excess fluid accumulation

CARDIAC SPHINCTER
It is a muscle that contracts and relaxes to move food from the esophagus to the stomach

CARDIOVASCULAR DISEASES
It is a general term to classify diseases of the heart and blood vessels.

FETUS
The organism that is in the uterus, from the eighth week until birth

FIBERS
They are complex carbohydrates present in vegetables and that cannot be digested or transformed by
the enzymes of the gastrointestinal tract, also called dietary fibers.

FRUCTOSE
A monosaccharide found in fruits, it is sweeter than glucose and sucrose

INTRINSIC FACTOR
It is a compound produced in the stomach and necessary for vitamin B12 to be absorbed.

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PROFESSIONALS OF THE
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PHOSPHOLIPIDS
It is a type of lipid (like triglycerides) but where a fatty acid is replaced by a substance that contains
phosphorus

PHOTOSYNTHESIS
It is the process by which plants, which contain chlorophyll, convert it into carbohydrates with the help
of sunlight.

FAT
Substances that are not soluble in water and that as a nutrient provide 9 kilocalories per gram.

GALACTOSE
A monosaccharide that is linked to glucose to form lactose.

GLUCOSE (DEXTROSE)
A monosaccharide of greatest importance as a source of energy for the body.

GLYCOGEN
The storage of glucose in the body, in the liver and muscles.

RUBBERS
A form of soluble fiber

HORMONE
A chemical messenger in the body that regulates different metabolisms. Example: sex hormones

HYPOGLYCEMIA
Low blood sugar levels

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Nutrition and diet

HEMOGLOBIN
It is the iron pigment found in red blood cells that carry oxygen to the body.

HYPERTENSION
It is the condition by which the individual has blood pressure higher than normal

SMALL INTESTINE
It is the organ that extends from the stomach to the opening of the large intestine.

LARGE INTESTINE
It is the organ that extends from the small intestine to the rectum.

IONS
Atoms or molecules that are positively or negatively charged.

INSULIN
It is a hormone produced by the pancreas, which is essential for glucose to be taken up by cells and the
liver to make glycogen.

ILEUM
It is the final segment of the small intestine

YEYENUN
It is the second segment of the small intestine that extends from the duodenum to the ileum.

LACTOSE
It is an intestinal enzyme that splits lactose into its glucose and galactose components.

VEGETARIAN LACT
Vegetarians who consume milk and its derivatives.

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PROFESSIONALS OF THE
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LECITHIN
It is a phospholipid that functions as a vital component of cell membranes and acts as an emulsifier.

LIPID
It is the chemical name for groups of components that include fats, oils, and sterols, such as cholesterol;
They are characterized by not dissolving in water.

HIGH DENSITY LIPOPROTEIN

It is a type of protein that carries cholesterol back to the liver to be evacuated or to give the cholesterol
to other lipoproteins to return it to the liver; It is also called good cholesterol HDL

LIPOPROTEIN
A combination of lipids and proteins that travel in the blood or lymph; They contain triglycerides,
proteins, cholesterol and phospholipids.

LIPOPROTEIN LIPASE
It is an enzyme that breaks down triglycerides in the blood and converts them into fatty acids and
glycerol, to be absorbed by the body's cells.

LOW DENSITY LIPOPROTEIN

It is the lipoprotein that is made mostly of cholesterol and transports this cholesterol that we find in the
blood LDL

FULL OF GLYCOGEN
It is a diet regime during exercises that strengthens the athlete in order to improve their results during
long competitions.

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Nutrition and diet PROFESSIONALS OF THE

AMERICAS

BASAL METABOLISM
It is the minimum energy needed by the body to maintain its vital functions when the person rests or is
active.

MAJOR MINERALS
They are the minerals that the body needs in quantities greater than 100 milligrams daily, they include
calcium, chlorides, magnesium, phosphorus, potassium, sodium and sulfur.

MALTOSE
It is a disaccharide composed of glucose or combined with glucose

MARASMUS
A disease caused by an energy deficiency and characterized by low weight

METABOLISM
They are all the chemical reactions that occur in the body

METASTASIS
It is the process by which the tumor begins to move from its original location towards other tissues,
promoting an invasion of cancer cells.

MODERATION
From a dietary point of view, it is to avoid consuming excess kilocalories, especially fats.

MONOSACCHARIDES
Simple sugar, such as glucose or fructose

MUTATION
Changes in the genetic material of a cell, which may be caused by chemicals, radiation, or viruses

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MYOGLOBIN
A protein containing iron; We find it in the muscles. This protein helps the muscle, delivering oxygen
during contraction, and also transports carbon dioxide.

NUTRITION
Set of involuntary processes through which ingested foods, even when they do not comply with
adequate ingestion regulation, are absorbed and their nutrients are transformed into simpler chemical
substances.

NUTRIENT
Substances in foods that provide energy stimulate growth and maintenance of the body, they also
regulate many of the body's processes, including heart rate and digestion, etc.

NEURO TRANSMITTERS
It is a chemical messenger given by neurons, which will affect another neuron, a muscle cell or a
cellular gland

BLOOD SUGAR LEVEL

It refers to the level of glucose in the blood, which will remain in balance if the individual is healthy

OBESITY
It is 20% more than the weight we consider normal

OSTEOMALACIA
Disease characterized by the loss of bone tissue, caused by vitamin D deficiency

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Academy of Culinary Professionals of the Americas

Nutrition and diet

OSTEOPOROSIS
Disease characterized by loss of bone density and strength; This especially happens to women after
menopause.

VEGETARIAN OVOLACT
It is the vegetarian who consumes dairy products and eggs in his diet

PUBERTY
It is the period of rapid growth in boys and girls, which will result in their sexual maturity.

PROTEIN
It is a molecule produced by the salivary glands to help the absorption of vitamins

PRECURSORS
They are components that can actively change into new molecules such as vitamins.

PLACENTA
It is a new organ that developed during the first month of pregnancy and fulfills the function of feeding
the fetus and discharging waste between it and the mother and secreting the hormones necessary to
maintain the pregnancy.

PERISTALYSIS
Involuntary muscle contraction that forces food through the digestive system

PECTIN
It is a group of soluble fibers present in most fruits

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PROFESSIONALS OF THE
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POLYPEPTIDES
Protein containing 5 to 35 amino acids

RANCID
It is the deterioration of fats, which will result in unpleasant odors and flavors

RETINOL
An active form of vitamin A found in animal products SUCCEROSE
A disaccharide composed of glucose and fructose; also called table sugar

NUMBERS SYNDROME
It is an erosion of the front teeth of babies, which can occur when the baby sleeps with a bottle in his
mouth.

WINDPIPE
A tube that goes from the larynx to the bronchial tubes of the lungs

TRIGLYCERIDES
It is the largest form of lipid in food, composed of three fatty acids linked to a glycerol

TRYPSINE
An enzyme made in the pancreas and secreted into the intestines to reduce proteins

SYSTOLIC PRESSURE
It is the blood pressure that occurs during the contraction of the left ventricle of the heart; also called
high blood pressure

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Academy of Culinary Professionals of the Americas

Nutrition and diet

COMPLEMENTARY PROTEINS
It is the ability of two proteins to produce amino acids that are missing.

VEGAN
Vegetarians who only consume products of plant origin

VITAMIN
Organic molecules found in foods that are essential in small amounts for growth and good health

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PROFESSIONALS OF THE
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AUTHORS INFORMATION

GUSTAVO DAVID MENDEZ GRACIANO

Born in Cosquin, province of Córdoba, Argentine Republic, son of gastronomics, a profession that took
him to visit different countries around the world after a brief stay at the University of Buenos Aires.
In the early '90s it was certified as FMP (professional food management) by the Educational
Department of the National Restaurant Association of the United States (NRA). He is a frequent
producer of gastronomic materials, owner of restaurants, Chef Instructor, representative of WACS for
Spanish-speaking countries. Currently based in New York, USA.

HECTOR EDUARDO SALCEDO DOVI

Born in the city of Córdoba, Argentine Republic, where he graduated as a doctor for the first time. He
emigrated to the United States where he received his second medical certification at Nicon University at
the Brooklyn Hospital Center in New York City, where he resides. His particular interest in
professional gastronomy makes it a fundamental part of this book, which in turn is considered
indispensable. for professional certification of chefs.

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 Academy of Culinary Professionals of the Americas

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Academy of Culinary Professionals of the Americas

Nutrition and diet PROFESSIONALS OF THE

AMERICAS

BIBLIOGRAPHY:

Bandyopadhyay, J. 1985. Rehabilitation of upland watersheds. Geneva, World Commission on

Environment and Development.

Blaikie, P. & Brookfield, H. 1987. Land degradation and society. London, Methuen.

Lewis M.J. Physical properties of foods and processing systems. Acribia Publishing House 1993

Luna Basso, Diana. Dietary prescription in medicine. Dietary Practice for nutritionists and doctors.
Caracas Venezuela. 1990

Martinez Monzó, Javier. Nutrition and Dietetics. Editorial Síntesis.2003

www.foropanamericano.net / [email protected] www.academiaculinaria.org / [email protected]

Intellectual property registration, total or partial reproduction is prohibited
without permission from the Pan American Forum of Gastronomic
Associations Profession of the Culinary Academy of the Americas

Year 2013

CULINARY ACADEMY OF THE AMERICAS

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