2ND Evaluation

DIET LORENA GONZALEZ
WHAT IS A DIET
• Control or regulation of the amount and type of food that a person or
an animal eats, generally for a specific purpose.
• The diet presents great historical and geographical variations
according to cultural, individual, environmental, economic, family
factors, food availability and others
• The human diet is considered balanced if it provides nutrients and
energy in such quantities that allow to maintain the functions of the
organism in a context of physical and mental health
BASAL METABOLISM
• Basal metabolism is the energy the body needs to live a day in a state
of rest
• Eating five or more meals a day makes the metabolism active and
increases caloric expenditure, favoring weight control due to greater
fat loss
• Calculating the basal metabolism is important to follow a diet
according to metabolic needs. Knowing the total daily expenditure of
calories (at rest or with physical activity) will allow us to know how
many to consume depending on the objectives of each one.
CALORIC BALANCE
• A healthy lifestyle includes good nutrition and adequate physical

activity.
• If your body weight has not changed for several months, the calories
you eat and the calories you burn from physical activity are balanced.
• If you need to gain or lose weight, consider changing your diet pattern
and level of physical activity to achieve your goal.
• You don't need to count calories all the time, but at first, it can help you
determine how many calories are in the foods and drinks you eat
regularly.
HEALTHY AND UNHEALTHY
PRODUCTS
• HEALTY PRODUCTS
• Fruit is a food that should not be lacking in any healthy diet, since most
of the vitamins that are needed on a daily basis come from them.
• Vegetables have always been considered as an example of beneficial
foods for health that should not be missing in meals.
• Cereals and legumes have always played a prominent role in the history
of food, thanks to both their low production cost and their nutritional
benefits
• Fish is high in protein, while low in saturated fat, despite being a food of
animal origin. They are also a good source of vitamins and minerals
• White meats are healthier than red meats, as they provide a large
amount of protein while being low in fat.
• UNHEALTY PRODUCTS
• It is scientifically proven that drinking soda increases the risk of diabetes
and heart disease, due to its high sugar content.
• French fries, we know they are delicious, but they have a very high oil
and salt content, in addition to being high in calories.
• Most of the brands that sell pizza make it with ingredients that are very
harmful to health, since they prepare the dough with refined flour and
the cold meats are processed or frozen, making it also very high in
calories.
• A little wine is good for the heart like a beer, even so, no doctor will
suggest you drink alcohol to improve your health, since abusing its
consumption can lead to diseases such as: cirrhosis, liver cancer, stomach
ulcers, brain damage, dementia, depression, etc.
TYPES OF NUTRIENTS
• Nutrients are chemical compounds contained in food that provide cells
with everything they need to live.
• There are 6 types of nutrients : Carbohydrates, Lipids, Proteins,
Vitamins, Water and Mineral salts. Each one fulfills different functions,
providing the necessary elements for our cells.
• Carbohydrates (also called Carbohydrates or Sugars) mainly have an
energy function. They provide energy to cells
• Lipids: also have a main energy function (they provide a reserve of
energy, carbohydrates will always be used first as an energy supply)
• Proteins: plastic main function. They provide regenerative elements for
the cell. Vitamins: regulatory function. They provide elements that
regulate the proper functioning of all elements and processes in the cell.
• Mineral salts These are elements that the body requires in modest
proportions. Their function is regulatory, they do not provide energy.
• Water is an "essential nutrient" for life, which together with the other
liquids we ingest makes possible all cellular chemical reactions, the
transport of nutrients, cells, hormones, enzymes, and proteins, as well
as waste substances to through blood, lymph and urine.
SPANISH SITUATION
• As in Spain, you don't eat anywhere. Sounds cliché ... and it is. Spain has
olive oil, it is one of the main European producers of fruit and
vegetables, its gastronomic culture allows it to cook almost anything ...
but Spaniards eat just as badly as in so many other countries. At least
when it comes to health. Because, as much as we brag about the
Mediterranean diet, the truth is that less than half of Spaniards follow It
• We eat less vegetables than 54 years ago. An investigation by the
Spanish Nutrition Foundation (FEN) reveals that we eat about 269 grams
of vegetables a day,
• Each year that passes we are fatter does not prevent optimism
from spreading; We don't seem to see love handles as a
problem.
• Realizing that excess fat is essential to be able to eliminate it. For
this same reason it is also difficult for us to understand that our
children have a problem when, according to WHO data, they are
among the fattest in Europe.
• Products rich in saturated fat, sugar and salt are the ones that
we Spaniards consume most frequently; they represent 20% of
the daily menu. It is a very negative data, and it is always
preferable to opt for fresh and unprocessed foods, but it is also
true that not all processed foods are the same and currently you
can find some on the market that we can consider healthier than
others.
• Aptions should be sought that allow us to follow a
Mediterranean diet pattern and that, at the same time, is a quick
way to prepare food,

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DIET LORENA GONZALEZ

• A healthy lifestyle includes good nutrition and adequate physical

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