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.

1.- DIET ANALYSIS1.1.-Macronutrients:

1.1.1- Carbohydrates1.1.2.- Fat1.1.3.-Proteins

1.2.-Micronutrients:1.2.1.-Vitamins: C and B1

1.2.2.- Minerals: Ca and Fe

MACRONUTRIENTSFood are classified into groups, according to its main nutrients.

These groups make the FOOD WHEEL.

A balanced diet is achieved when food of each group is eaten in a correct quantity and frequency

THE FOOD WHEEL

Structural foodEnergetic food

Regulating food

Structural food,I and II groups

FOOD GRUP NUTRITIONAL VALUE

MAIN FUNCTIONS

VITAMINS CONSUMPTION

MILK and dairy products

I

Proteinscalcium

structuralregulatory

AB1B2

1/2-1 litter/d.It can be replaced with yoghourt and cheese

FISH IIProteins,

Ca, Fe, I, K, F

structuralA,D (liver)Comp B

3-4 times/ week

MEAT II Proteins, fat, Fe, P

structural Complex B1-3 times/ week

EGGS IIProteins,fat, Fe, P structural

Complex BA, D (yolk)

3-4 / week

Regulating food,IV and V groups(group III: mix)

FOOD GRUP NUTRITIONAL VALUE MAIN

FUNCTIONSVITAMINS CONSUMPTION

LEGUMESPOTATOESNUTS

IIICH

Low fatfiber

Ca., Fe energy

Complex Bmainly niacine and B1

2 types/ week

VEGETABLES

IV water, fiber, Fe, Ca,

regulatory AC

At least 1 portion/day

FRUITS Vwater, CH,minerals regulatory

AC

At least 2 portions/day

Energetic food,VI and VII groups

FOOD GRUP NUTRITIONAL VALUE MAIN

FUNCTIONSVITAMINS CONSUMPTION

CEREALS VICHP, K energy

BE(germ)

4 portions/day

SWEETS VI calories energyaccording to component

moderate

FATSOILS

VII caloriesfatty acids

energy Amoderate

MICRONUTRIENTS:

FAT-SOLUBLE VITAMINS:

A, D, E, K

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,growth 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 and 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.

Coliflower, spinach, Tomatoe. Cereals.

Indispensable for blood coagulation.

Bleeding.

MICRONUTRIENTS:

WATER-SOLUBLE VITAMINS:

Vit B GROUPVit C

Vitamin Animal source Vegetal source FUNCTIONS Under consumption

Over consumption

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. 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.

VIT.B12 livers. kidney. meat. milk

Essential for haemoglobine synthesis, production of

blood cells. Helps the nervous system functions.

Anemia and general weakness

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.

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

MICRONUTRIENTS:

MINERALS:

Ca, Fe

2.- Energy expenditure and physical activity

2.1.- Basal metabolic rate2.2.- Consumption through

daily activity2.3.- Consumption through

sport activity

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 gender, weight, height and age.

Men: Men: BMR = 66 + (13.7 x weight kg) + ( 5 x height cm) BMR = 66 + (13.7 x weight kg) + ( 5 x height cm)

– – (6.8 x age in years)(6.8 x age in years)

Women:Women: BMR = 655 + (9.6 x weight kg) + (1.7 x height cm) BMR = 655 + (9.6 x weight kg) + (1.7 x height cm)

- (4.7 x age in years)- (4.7 x age in years)

Consumption through daily activity

To move our muscles, we need energy; the need of energy will depend on the type of daily activity and sport.

Experimental calculations have been made according to different type of daily activities:

I-sedentary: retired people, resting at homeII-moderate work: clerk, teacher, student, writer, doctor,

sewer, scientistIII-medium work: shop employee, travelling, electrician,

waiter, housewife-manIV-active work: farmer, construction, painter, soldier

V-hard work: miner, carpenter, freight employee

I. Sedentary: 15 calories per kg ideal body-weight a dayI. Sedentary: 15 calories per kg ideal body-weight a day

II. Moderate work: 20 calories per kg ideal body-weight a II. Moderate work: 20 calories per kg ideal body-weight a dayday

III. Medium: 25 calories per kg ideal body-weight a dayIII. Medium: 25 calories per kg ideal body-weight a day

IV. Active work: 30 calories per kg ideal body-weight IV. Active work: 30 calories per kg ideal body-weight a daya day

V. Hard work: 35 calories per kg ideal body-weight a dayV. Hard work: 35 calories per kg ideal body-weight a day

Consumption through sport activity

There is also a division made according to each sport and energy used, calculating calories used an

hour:

SPORT calorie spending (Kcal/hour)

ATHLETICS Speed 500

Middle distance 930

Long distance 750

Marathon 700

CYCLING Track cycling 220

SWIMMING Speed 700

Long distance 450

ROWING-GYMNASTICS 500

SKY Alpine 960

Skating Artistic 600

Speed 720

TENNIS Individual 800

TEAM SPORTS Basketball/waterpolo 600

Football 400

Handball/rugby/volley 500

Total energy spenditure 

This would be the sum of the basal metabolic rate

and the daily physical activity, professional as well sports activity.

RESULTSRESULTS

We made a We made a PERSONAL PERSONAL WEEKLY DIET SURVEY, WEEKLY DIET SURVEY,

following the theoretical following the theoretical and practical and practical explanations of our teacher.explanations of our teacher.

As a result of our reseach, we will present As a result of our reseach, we will present THE CONCLUSIONSTHE CONCLUSIONS

in the next mobility in Germanyin the next mobility in Germany