The document discusses the relationship between diet and health, categorizing foods by type and color, highlighting their nutritional benefits. It provides caloric intake recommendations based on age, gender, and activity level. Additionally, it examines the historical context of food supply and starvation during World War II, linking it to the political actions of the Nazi regime.

2. Mendel has explained that sometimes it’s our
build that makes us a little bit “fatty” but also
eating too much or too many calories can bring
you overweight…
We can divide food in five categories: cereals,
fruit, vegetables, proteins, dairy
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3. Fruit and vegetables can also be divided
according to their color:
 White;
 Yellow-orange;
 Red;
 Green;
 Purple-blue.
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4. Fruit and vegetables of
white color can low blood
cholesterol and blood
pressure and are good
for our heart.
Some members of the
white group, such as
bananas and potatoes
can be considered good
sources of minerals such
as potassium.
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5. Most yellow and orange food
is packed with carotenoids.
Alpha-carotene, beta
carotene and beta
cryptoxanthin can be
converted from foods into
vitamin A in the body. But
thanks to their antioxidant
activity, there’s also evidence
to suggest that carotenoids –
and especially beta carotene
might help to reduce the risk
of heart disease and certain
cancers, especially lung
cancer.
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6. Red foods are a good source
of lycopene. This antioxidant
has been shown to help
protect against cancers of the
lung, colon, oesophagus,
breast and skin. However, it’s
thought to be a true health
hero when it comes to
preventing prostate cancer.
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7. Many green foods are
good sources of lutein
and zeaxanthin. Much
research has been carried
out looking at the effect
these nutrients can have
on protecting the eyes
from the age-related
macular degeneration,
they also help to prevent
or slow down the
progression of cataracts. 7

8. Purple-blue food are
good for lowering the
risk of heart disease and
some cancers,
preventing age-related
memory loss, keeping
the eyes and urinary tract
healthy and lowering the
risk of gum disease and
stomach ulcers.
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9. Now that you’ve understood how you can divide food
you must know that there is a unit of measure called
“calorie” that is a unit of energy.
Various definitions exist but fall into two broad
categories.
 The small calorie or gram calorie (symbol: cal) is the
approximate amount of energy needed to raise the
temperature of one gram of water by one
degree Celsius at a pressure of one atmosphere.
 The large calorie or kilogram calorie (symbol: Cal),
also known as the food calorie is equal to 1000 small
calories, 1 kilocalorie (symbol: kcal).
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10. HOW MANY
CALORIES SHOULD I
EAT?
Gender Age (years) Sedentary
Moderately
Active
Active
Child 2-3 1,000 1,000-1,400 1,000-1,400
Female 4-8
9-13
14-18
19-30
31-50
51+
1,200
1,600
1,800
2,000
1,800
1,600
1,400-1,600
1,600-2,000
2,000
2,000-2,200
2,000
1,800
1,400-1,800
1,800-2,200
2,400
2,400
2,200
2,000-2,200
Male 4-8
9-13
14-18
19-30
31-50
51+
1,400
1,800
2,200
2,400
2,200
2,000
1,400-1,600
1,800-2,200
2,400-2,800
2,600-2,800
2,400-2,600
2,200-2,400
1,600-2,000
2,000-2,600
2,800-3,200
3,000
2,800-3,000
2,400-2,800
Let’s take a look at the
label. You can
immediately see that
there is a different
number of needed
calories according to
the gender, the age
and how active you
are. As can imagine ad
observe boys need
more calories than girls
and a teenager need
more calories than a
fully-grown person.
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11. During the Second World War the National Socialists
would argue that the need to secure a minimum food
ration of 2,300 calories per day for ordinary Germans
justified the extermination of 30 million urban Soviets,
over 1 million Soviet P.O.W.s, and at least as many Polish
Jews.
The majority of the 100,000 Jews who died in the
Warsaw ghetto succumbed to starvation.
A proportion of the 200,000 mentally ill victims of
Germany’s euthanasia program and 2.35 million Soviet
P.O.W.s were all given so little food that they were
slowly but systematically starved to death.
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12. Although the Nazis were at their most ruthless in
exporting hunger to the Soviet Union and Poland,
the plunder of foodstuffs from other occupied
countries resulted in a famine which killed 500,000
in Greece, increased death and infant mortality
rates and spread malnutrition, particularly among
children, in many other countries.
The relentless extraction of food from China in
order to feed the Japanese homeland caused
chronic hunger and malnutrition among the
Chinese population.
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