An equilibrated diet

2. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
ALAQUÀS 1º DE BACHILLERATO
Nutrition and physical activity
Basal metabolic rate and calories
Different types of activities and their energy-consumption
Balanced diet: quantity and quality
Index:
1.-Diet analysis
1.1.-Qualitative analysis
1.2.-Quantitative analysis
1.2.1-Macronutrients
A.-Carbohydrates
B.-Fat
C.-Proteins
d.-Fiber
1.2.2-Micronutrients
A.-Vitamins
B.-Minerals
2.-Calories. Energy expenditure and physical activity
2.1-Basal metabolic rate
2.2-Consumption through physical activity
2.3-Consumption through digestive factors
3.-Caloric calculation
3.1-Optimal weight
3.2-Energy expenditure through daily activity
3.3-Calculation of percentage of immediate principles
3.4-Total energy expenditure
3.5-Nutrients schemes
3.6-Recommended intakes
4.-Nutrition and physical activity
Annex I: the food wheel
Annex II: food wheel and balanced diet
Annex III: vitamins
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3. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
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1.-DIET ANALYSIS
A diet is the sum of what a person eats in a day: quantity, type of food and its distribution during the
day.
Foods are products obtained from nature, from animal or plant origin. Nutrients are the different
types of substances that compose food.
The metabolic system is very complex and to keep it working properly, all nutrients in a correct
proportion are needed. Each nutrient has its specific role in our system and as our body is incapable
of producing some of them on its own, it is necessary to have them in our diet. Unbalanced diets
could lead to alterations in our body and illnesses.
1.1.-Qualitative analysis
Food is classified into groups, according to its main nutrients. These groups make the food wheel
(annex I)
A balanced diet is achieved when food of each group is eaten in a correct quantity and frequency
(annex II)
1.2.- Quantitative analysis.
In nutrition, the energy unit is expressed in calories (quantity of heat needed to raise 1 degree the
temperature of 1kg water), which would be a kilocalorie strictly speaking.
Each type of food gives us a certain number of calories, depending on its nutrients.
Nutrients can be classified into macronutrients or immediate principles and micronutrients.
1.2.1.- Macronutrients.
Together with water, they form the main part of food. They are used to:
-obtain the energy needed for the processes of life,
-form and restore cellular structures.
They are:
-carbohydrates,
-fat,
-proteins.
A.-Carbohydrates (CH)
They are also called glucides or sugars. Their composition is carbon, hydrogen and oxygen.
Their functions are: energy (they are the main energy source of the body), structural,
thermoregulator, reserves (as glycogen)
They are classified as CH simple or monosaccharides (glucose, galactose, fructose) disaccharides
(sucrose, lactose, maltose) and CH complex or polysaccharides (glycogen, starch, cellulose) .
A balanced diet should at least have 50% of the calorie intake from CH. They can be found mainly
in food-group 6, but also in 3 and 5.
One gram of carbohydrate gives us 4 calories.
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B.-Fat
Also called lipids. They give us the highest energy performance; they are the energy reservoirs of
our body and are essential for other vital functions and liposoluble vitamins transport.
They are composed of carbon, hydrogen and oxygen although their structure is different from CH.
They can be found especially in food group 7, also in groups 1 and 3 in different proportions.
There are different types of fats; the most common in humans is triglycerides, which are 99% of the
fat in our bodies. Another lipid substance is cholesterol which can be found in food of animal origin
and whose intake should be kept under 300 gr a day as it can produce cardiovascular problems.
We divide fat in food of animal origin (butter, eggs, cheese, milk) and vegetal origin (oil, nuts).
Vegetal fat contains mono and polyunsaturated fatty acids, which should be our main intake of fats.
Animal fat contains especially saturated fatty acids, which should be avoided as they can result in
serious health problems.
They should provide 25% - 35% of our calorie intake, one third as saturated fat, another as
monosaturated and yet another as polyunsaturated.
Each gram of fat provides us with 9 calories.
C.-Proteins
They are construction substances for our body tissues and have other functions as for example
producing hormones, enzimes and other important substances as for example antibodies. They
consist of nitrogen, hydrogen, oxygen and carbon.
They can be found especially in food groups 1 and 2 but also in group 3 and in some of group 4
(vegetal proteins)
Each gram of proteins provide us with 4 calories.
D.-Fiber
Fiber forms the main part of all vegetal food and, as it cannot be digested, it is part of the alimentary
bolus and protects us against colon cancer, arteriosclerosis, diverticulosis and diabetes. An
excessive intake may produce gas, feeling full and even stomach pain.
1.2.2.- Micronutrients.
These are vitamins and minerals.
Their intake should be in small portions, nevertheless the intake is essential to regulate the cellular
function of the body.
A.- Vitamins.
These are organic compounds which can be found in all natural foods and their intake should be in
small portions, nevertheless they are essential for our vital functions and therefore for our health
and life.
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ALAQUÀS 1º DE BACHILLERATO
The need of vitamins during physical exercise has been studied, also studies have been made about
vitamin supplements when doing sports.
They are divided into water-soluble or fat-soluble. The fat-soluble vitamins can build up in our
body and may produce hypervitaminosis. This doesn’t happen with water-soluble vitamins.
It’s classifications can be found in Anex III
We would like to emphasize the functions of vitamins when doing sports:
-productions of erythrocytes, deriving in the cellular oxygenation,
-O2 use of cells,
-metabolism of carbohydrates, fat and proteins, thus energetic metabolism.
We would like to point out some incorrect concepts about vitamins
-With a balanced diet no need of a vitamin-supplement is needed.
-Supplements are only needed with lack of a balanced diet or with pathologies which abnormal
metabolism; We should know that 68% of sports people take supplements prescribed by their
doctors or trainers.
-Vitamins are not a replacement of meals as they have no calories (they don’t degrade to
produce energy) neither do they build tissue.
-Vitamins are a cure of certain illnesses only produced because of a lack of certain vitamins.
They are not considered as medication.
-There is no quality-price relation. Large amounts of money do not mean more benefits.
-They can be dangerous: hypervitaminosis by excessive intake of vitamins. Vitamin A and D
are very toxic as the accumulate in liver and adipose tissue.
-Vegetable and fruit cells contain a cellulose membrane which can’t be digested, therefore it is
very important to chew them well.
B.- Minerals
They are non-organic substances which the body can’t synthesize and should be provided by our
diet.
They regulate our metabolism.
A lack of them produces alterations in the functional capacity of our body.
There are two groups:
-Main: 100 mg/day minimum: electrolytes (sodium, chloride, potasium), others (calcium,
magnesium, phosphorus...)
-Trace elements: iron, iodine, selenium, cobalt, zinc, molybdenum, copper
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2.- CALORIES, ENERGY EXPENDITURE AND PHYSICAL ACTIVITY
The energy expenditure is the energy (calories) that a body spends in a day to keep alive and active
(work, school, sport, etc)
It can be divided into:
2.1.-Basal Metabolic Rate (BMR)
It is the basic energy expenditure of a person who is not active or in total rest
The calculation according to Harris-Benedict which takes into account: sex, weight, height and age
Men: BMR = 66 + (13.7 x weight in kg) + ( 5 x height in cm) – (6.8 x age in years)
Women: BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age in years)
2.2.-Energy expenditure with physical activity
To move our muscles, we need energy; the need of energy will depend on the type of daily activity
and sport.
This should be considered when calculating the need of energy.
Experimental calculations have been made according to different type of daily activities:
I-sedentary: retired people, resting at home
II-moderate work: clerk, teacher, student, writer, doctor, sewer, scientist
III-medium work: shop employee, travelling, electrician, waiter, housewife-man
IV-active work: farmer, construction, painter, soldier
V-hard work: miner, carpenter, freight employee
There is also a division made according to each sport and energy used, calculating calories used an
hour:
SPORT calorie spending
(cal/hour)
ATHLETICS Speed 500
Middle distance 930
Long distance 750
Marathon 700
Launch 450
Jumpers 400
CYCLING Track cycling 220
After bike cycling 350
SWIMMING Speed 700
Long distance 450
ROWING-GYMNASTICS 500
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ALAQUÀS 1º DE BACHILLERATO
SAILING 350
SKY Long distance 750
Alpine 960
Skating Artistic 600
Speed 720
TENNIS Individual 800
Doubles 350
WRESTLING 900
BOXING-FENCING 600
WEIGHTLIFTING 450
TEAM SPORTS Basketball/waterpolo 600
Football 400
Handball/rugby/volley 500
2.3.-Digestive energy expenditure
This is the energy needed to digest, absorb, transport and use the different nutrients, this
consumption is already assumed in every caloric power of immediate principles.
3.- CALORIE CALCULATION.
Each individual should have a specific calculation of how many calories are needed. Even if the
calculation is mathematically done, this should not be taken too seriously as many factors
influence.
3.1.- Ideal weight.
The ideal weight should therefore be the one with which the individual feels physically and
psychologically optimal.
There are many formulas but we will use this one considering sex:
(H: height in cm, W: weight in kg)
- Woman: W = H - 100 - (H - 150) / 2
- Man: W = H - 100 - (H - 150) / 4
3.2.- Energy expenditure through daily activity.
As we already have read we should consider daily activity and sport activity as shown in schemes
2.2.
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Sedentary: 15 calories per kg ideal body-weight a day
Moderate activity: 20 calories per kg ideal body-weight a day
Medium: 25 calories per kg ideal body-weight a day
Active work 30 calories per kg ideal body-weight a day
Hard work 35 calories per kg ideal body-weight a day
For more exact calculations we should consider different hours of the day and its activity and apply
the calories needed for each activity.
3.3.- Calculation of percentage of immediate principles.
In the first place, each macronutrient shall be assigned with a percentage of the total energy
consumption and using sums of three, we will calculate how many calories each nutrient will
provide.
As we know how many calories each gram of nutrient will provide us, another sum of three will
teach us how to calculate how many grams of macronutrients to take.
Concerning the micronutrients, sex, weight and height should be taken in consideration.
3.4.- Total energy spenditure
This would be the sum of the basal metabolic rate and the daily physical activity, professional as
well sports activity.
3.5.- Nutrients schemes
There are schemes where we can find the composition of the most common food in our diet.
Food is divided in groups (food wheel). On the internet there are many websites which calculate the
food composition easily.
The numbers in the schemes are expressed in 100gr raw, before being processed or cooked.
From here we will be able to calculate our daily intake doing simple mathematical sums.
3.6.- Recommended intakes
As we already have read, we should have a minimum daily intake of different types of nutrients to
keep healthy, depending on sex, age and weight. (Anex III)
If we know the recommended daily intakes and the actual intakes, we should know if we have a
balance, thus adapting our diet to the recommended needs.
These calculations should be done with the average data of one week.
In this WEEKLY DIET SURVEY all food should be reflected (raw, cooked, vegetables, fruit, etc)
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4.- NUTRITION AND PHYSICAL ACTIVITY
Physical activity will increase our energy consumption and thus increase the nutrients we need as
we have read before.
Another matter are nutrition ergogenics
Some aerobic sports with an anaerobic-lactic component (final sprint) whose main energy source is
glycogen may demand special diets of “glycogen recharge” the “Scandinavian dissociated diet”
when after a depletion of the deposits, a recharge is done with a diet rich in complex CH. This is
done in racing sports with more than 30km.
Evaluation of nutritional status
1.-Weight and height comparing reference schemes
2.-Body Mass Index
BMI = weight in kg/ (height in m)2
Men = 25-26 Women = 24
3.-Anthropometry
The anthropometry is the study of body composition and somatotype based on weight, height, age,
sex, skin folds, bone diameter and perimeter, analysis of body structure.
Anthropometric studies in sports have been made to know the ideal body for each specific sport.
These have been done taking the best sportspeople of each sport. The average has been used to
create the ideal sportsperson. Comparing these ideal sportspeople with an individual will give us the
possibility to advice each person of his/her possibilities to do a certain sport, especially when
speaking about high competition. On the other hand, we will be able to advice the person on what
diet to follow and what training to do, to achieve his/her goal.
As regards sports, the best study on this matter was done during the Montreal Olympics of 1976 by
Carter and Ross, with the MOGAP (Montreal Olympic Games Anthropological Project).
4.-Body composition
The body can basically be divided into two components:
-lean components: muscles, bones and different fossil organs. Only muscle can vary size with
exercise.
-fat components: which can depend on intake, physical activity, nerves and endocrinemetabolics.
The estimation of body components is used to know if variations in body weight are due to
accumulation of fat (obesity) or muscle increase due to excercise, also to know the adequate
nutrition of our sportsman/woman.
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10. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
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ANNEX I: THE FOOD WHEEL
ESTRUCTURAL FOODS
ENERGETIC FOODS 1 - 2
6 - 7
REGULATOR FOODS
4 - 5
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11. IES CLARA CAMPOAMOR PHYSICAL EDUCATION AND SPORT
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ANNEX II: THE FOOD WHEEL: BALANCED DIET
FOOD GRUP NUTRITIONAL
VALUE
MAIN
FUNCTIONS
VITAMINS CONSUMPTION
MILK and
dairy products I
Proteins
calcium
structural
regulatory
A
B1
B2
1/2-1 litter/d.
It can be
replaced with
yoghourt and
cheese
FISH II
Proteins, Ca,
Fe, I, K, F structural
A,D (liver)
Comp B
3-4 times/ week
MEAT II Proteins, fat,
Fe, P
structural Complex B
1-3 times/ week
EGGS II
Proteins,
fat, Fe, P structural
Complex B
A, D (yolk)
3-4 / week
LEGUMES
POTATOES
NUTS
III
CH
Low fat
fiber
Ca., Fe
energy
Complex B
mainly
niacine and
B1
2 types/ week
VEGETABLES IV water, fiber,
Fe, Ca,
regulatory A
C
At least 1
portion/day
FRUITS V
water, CH,
minerals regulatory
A
C
At least 2
portions/day
CEREALS VI
CH
P, K energy
B
E(germ)
4 portions/day
SWEETS VI calories energy
according to
component
moderate
FATS
OILS
VII calories
fatty acids
energy A
moderate
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ANNEX III: Vitamins fat-soluble (A, E, D, K) and water-soluble
Vitamin Animal source Vegetal source FUNCTIONS Under
consumption
Over
consumption
VIT. A milk, butter, egg
(yolk), fish-liver
oils
Carrot, parsley,
spinach,
escarole, lettuce
peppers, thistle,
tomatoe
Essential to growth,
skin moisturizing,
vision, hair, nails,
teeth bones.
Night blidness.
Epithelia
keratinization,g
rowth arrest.
Irritability dry
skin, vomits,
orange skinned
VIT. D milk, butter, egg
(yolk), fish-liver
oils
Sunbathing
converts
ergosterol into
vitamin D
Regulates calcium
and phosphorous
metabolism and bones
and teeth deposits
Bone
alterations.
Teeth
alterations.
Metabolic
alterations.
Weakness,
tiredness,
headaches,
nausea.
VIT. E eggs Seed oils (soy,
peanut,
sunflower,
coconut).Green
leaves. Cereals
Helps the action of
the essential fat acids,
as natural
antioxidants.
VIT. K Pork liver.
Intestinal
bacterial
synthesis.
Alfalfa.
coliflower.
spinach.
Tomatoe.
Cereals.
Indispensable for
blood coagulation.
Bleeding.
VIT. B1 meat (pork).
livers. milk
Cereals (whole
rice, wheat).
Potatoes.
Legumes. Peas.
Vegetables.
Yeast.
Indispensable to
obtain energy for the
nervous system
Psychic
irritability, leg
pain, loss of
appetite
VIT. B2 meat. Milk Cereals. Green
vegetables.
Intervenes in the
enzymatic process
related to cellular
oxidation. Needed for
ephitelian integrity.
Mouth, skin
and
eyediseases.
VIT. PP meat. livers.
kidney.
Cereals. Yeast. Intervenes ingrowth,
function of nervous
system and skin
integrity .
Nervous
system and
digestive
alterations...
VIT. B6 eggs (yolk).
meat. livers.
kidney. fish.
milk.
Cereals seeds.
yeast.
Intervenes in protein
and fat synthesis,
production of blood
cells.
Anemia,
fatigue,
depression,
nervous
diseases.
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VIT.B12 livers. kidney.
meat. milk
Essential for
haemoglobine
synthesis, production
of blood cells. Helps
the nervous system
functions.
Anemia and
general
weakness
PANTO
THENIC
ACID
livers. kidney.
meat. milk.
eggs. Fish roe.
Essential for the
carbohydrates, protein
and fat assimilation,
General
weakness of
the immune
system,
bleeding,weakn
ess.
FOLIC
ACID
meat. livers spinach peas.
asparagus.
cereals (wheat,
rice, corn)
closely related to the
function of vitamin
B12, necessary to the
formation of blood
cells, keeps the skin
healthy.
Anemia.
Digestive
disorders.
BIOTIN livers. kidneys yeast. Essential for the
carbohydrates, protein
and fat metabolism.
VIT. C Fresh
vegetables.
Citrus fruits.
Potatoes
Helps the bones, teeth
and blood vessels stay
healthy, necessary for
normal body growth,
anti-infective and
antitoxic properties.
General
weakness of
the immune
system, general
weakness
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