text: As the Food Vehicle Nutrients | Nutrients | Healthy Diet
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  It is through food that the body gets the nutrients essential to its proper func tioning, influencing health
  and longevity of an individual. Foods are made up of nutrients which are essential for supporting life as they h ave different functions in our body. Proteins or Protides Vitamins Minerals Carbohydrates Fats or lipids Fibers carbon or carbohydrate Water
  Proteins or proto Abundant in meat and fish and have a function mainly of construction. Help form: muscles, internal organs, skin, hair, etc.. Carbohydrates or carbohydrate They are in great quantity in grains, fruits and vegetables and are essentially a function of energy. Lipids or fats Appear to constitute the butter and olive oil, among others, and are essentially a function of energy, but also construction. Vitamins They are mainly in vegetables, fruit and milk and have a regulatory function and protective. Strengthen our defenses against disease. Minerals They are mainly in vegetables, fruit and milk. Have a regulatory function and pr otective. Have a key role in the construction of the teeth, bones and blood. Fibers Abundant in plants and not to be absorbed by the body have a regulatory function of the large intestine. Water It is present in all foods and nutrients is a builder, also play important regul atory functions. All processes that occur in our bodies need water (circulation, digestion, respiration, temperature regulation, etc.).. If a food is high in a particular nutrient can designate it by: Food protein - rich in protein, vitamin food - rich in vitamins; carbohydrate food - rich in carbohydrates, Food lipid - rich in lipids.
  Plastic or Energy Regulators and / or carbohydrate protectors manufacturers Lipi ds Lipids Proteins Vitamins Minerals Mineral Water Protein Water Energy Nutrients Act as fuel, providing energy that is used for production work, and to maintain
  body temperature. Nutrients or Plastics Manufacturers Provide the materials needed for growth, for the formation of cells and tissues for repair and replacement of cells that are losing. Nutrients Regulators / Protectors Control vital functions and contribute to the functioning of the organism for pr otection against disease and growth. In order to make healthy food must comply with some rules: We must respect the wheel of food and the food pyramid The Food Pyramid and Food Wheel: They are divided into sectors All sectors h ave different areas Each sector has the same nutrient-rich foods The area of each sector is related to the amount of food should be eaten daily None alcoh ol products because they are bad for health, working as toxic Healthy Eating: Must contain all the food groups in appropriate proportions; A - sugars and fats - sporadically B - Milk and milk products - 2-3 servings C Meat, eggs and legumes - 2-3 servings D - Vegetables - 3-5 servings E - Fruits - 2-4 servings F - tubers and cereals 6-11 servings Healthy Eating: Average number of daily calories: Children Teens Women Men Seniors 2200 2200 1600 2200 1600 Kcal to 2800 Kcal to 2200 Kcal to 2800 Kcal Kcal The total daily calories should be distributed as follows: Protein Fat Carbs Source: National Concil Rtesearch - NCR (USA) 10-15% 30% 50-60% Healthy Eating: Moderate salt; Rich in fiber; Low in saturated fats; nd 6 meals a day; Do not substitute snacks for meals; contain between 5 a
  • Check the food hygiene • Always take breakfast; • Consuming fresh food prefere nce • Where do fruit juices must consume them soon after its completion so as not to lose vitamins. When we have a careful diet we risk: Incorrect Food:
  Consequences of poor nutrition: Diabetes - Obesity Hypertension Dyslipidemia (increased - Malnutrition cholesterol and triglycerides) - Anemias Psychological disorders can also lead to diseases such as anorexia. Cholesterol: fat produced by the liver; Present in foods of animal origin; liver turns saturated fat into cholesterol; Normal levels of total cholesterol: Less than 30 From 40 From Above 29 years to 35 years 49 years 50 Below Below Bel ow Below of of of 200 225 245 265 mg / dl mg / dl mg / dl mg / dl Consequences of high cholesterol: Problems Cardiovascular arteriosclerosis AVC Infarct Risk Factors: Obesity; Inadequate nutrition;
  Big Mac - 506 kcal Medium Potatoes - Gravy 377 kcal - 49 kcal Coca-Cola - 220 kcal Caramel Sundae - 313 kcal 1465 kcal The consumption of excess fat in food is one of the mistakes most dangerous to h ealth. Can cause obesity, diabetes, hypertension, cancer, respiratory, cardiovas cular, etc.. The excess sugar promotes obesity and diabetes. Also cause tooth decay. Triglycerides: Made and stored in the liver and fat cells; Provides energy for the body; Excessive consumption of simple carbohydrates increases the levels of triglyceri des; Normal levels of triglycerides Below 200 mg / dl Alcohol does not nourish, nor protects the body against disease, by contrast, ca n tease them. When ingested can cause disturbances in liver, stomach, intestine and nervous system.