BLOCK I:

HEALTHY
NUTRITION AND
FUNCTIONAL
FOODS Juliana González
Gabriel Ladino
TOPIC 1.
Healthy Eating habits
Origin of eating habits

Circumstances Survival
Factors
Structure of the family Resources

Academic and labor Recognition and social

system valuation
Modification of
eating habits
 Related to
consumer...
Health

➢ Food as an element of
quality.
➢ Appreciation of nutritional
aspects.
Easier!! ➢ Perfect dose of information.
➢ Awareness of diet in
diseases.
➢ It is really critical
Some principles
Nutritional, hedonic Not a selection but a
and symbolic necessity
functions

Every food has a role

in the diet

It is about appetite Multidimensional

not about hunger studies
Why not change habits?
Consequences for
Advertising
others

High risk diets

TOPIC 2.
PHYSICAL ACTIVITY
AND FUNCTIONAL
FOODS.
 INTRODUCTI
ON
The origins of the sport go back to the
antiquity, in Greece with the Olympic The number of professional athletes has
Games, around the year 776 a. C. in the city increased and the demands on the level of
of Olympia. results.
THE NUTRITIONAL STATUS OF THE
ATHLETE.

Ergogenic aids: substances to which an

increase in resistance, strength or
performance is attributed.

It’s difficult to establish the division between

foods functional and ergogenic aids.

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PHYSICAL ACTIVITY AND
HEALTH
Controversy about the concept of physical activity, the minimum level that causes improvements in health and the concept of sports.

MEANING OF PHYSICAL DIFFERENTIATION BETWEEN PHYSICAL CONCEPT OF PHYSICAL

ACTIVITY ACTIVITY AND SPORT CONDITION

▰ There is no definition of this concept in
our Dictionary of the Royal Spanish
Academy.
▰ It is an activity carried out with the body,
it results in every human movement made
with a definite purpose.
▰ Sport is a type of physical activity.
“Physical activity, exercised as a game or
competition, whose practice involves
training and compliance with standards”.
▰ The existence of the contest under some
rules, is a differentiating feature of the
concept of sport versus physical activity.
▰ The concept of "physical condition" refers
to the form or state in which that body is
found.
▰ The ability to perform daily work with
vigor and effectiveness, delaying the onset
of fatigue (fatigue), carried out with the
minimum energy cost and avoiding
injuries.

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 PHYSICAL ACTIVITY AND
HEALTH
Functional foods have nutrients and non-nutritional components that provide added effects to their nutritional value, providing benefits to the
body and even helping in the treatment of diseases

Properties. Functions.

▰ Maintain a healthy weight. ▰ Balance the nutritional contribution of the food we eat in the diet.
▰ Promote adequate growth. ▰ Ensure the supply of essential nutrients in the diet.
▰ Improve intestinal transit. ▰ Restitute the nutrients that are altered or destroyed by bad eating habits,
▰ alcohol consumption, smoking, the use of drugs and pollution.
Control blood sugar and cholesterol
levels. ▰ Improve the response of the organism to processes of allergies and states of
▰ psychic and physical stress.
Achieve an adequate performance in
sports practice. ▰ Help reduce the symptoms and risks associated with high levels of free
radicals.
▰ Cover the nutritional needs that occur in physical activity.

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1 Protein concentrates
(AA)
2 Carbohydrates
3 Fats
4 Vitamins and minerals
5 Water and sports drinks
6 Sodium bicarbonate
•
•
Can increase muscle mass and can be used as an energy source in endurance exercises.
Recommended values ​of protein intake of 0.8-0.9 g / kg weight / day.
• Good sources of branched amino acids are whey, meat and eggs.
• Its intake is associated with muscle hypertrophy and increased strength, as well as reduction of tissue damage that usually occurs. after
resistance exercise.
•
•
Carbohydrates are the main dietary source of energy for high-intensity aerobic resistance exercises and endogenous reserves.
Those recommended and included in sports drinks are glucose polymers, usually maltodextrins, which the body absorbs more
effectively.
• In endurance sports, if you are in a phase of muscle growth, is recommended the intake of carbohydrates along with the protein.
•
•
Fat overload as an effective and even miraculous dietary measure.
There is not enough data to support the theory that a high fat intake saves carbohydrates or that it provides some other type of benefit.
•
•
Vitamins and minerals are important metabolic regulators.
The following have been proposed as performance enhancers: iron, zinc, copper, selenium and chromium.
• Potassium is needed for glycogen storage in muscle and liver cells. In addition, potassium and magnesium are essential for the
functioning of nerve and muscle cells.
•
•
Water is a priority during exercise.
The drinks called isotonic, contain a significant amount of minerals, the most important is its content in carbohydrates and sodium.
• The hydration strategy should be done in the same way during training and competitions. It includes the observation of some times of
ingestion of the drink before, during and after the physical activity.
•
•
Sodium bicarbonate helps metabolize acid metabolites.
An oral supplementation with sodium bicarbonate can increase the alkaline reserve and delay the threshold of fatigue associated with the
accumulation of lactic acid when performing high-intensity exhaustive exercises.
• The intake of 300 mg of sodium bicarbonate / kg of weight is recommended.
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 FUNCTIONAL FOODS IN HIGH
PERFORMANCE
Is the selection of the best athletes in a region or country, with the
aim of making available the best means, so that it can develop and
give this region results and merits in the sport.

Factors for performance: Training, nutrition and Uses.

rest and genetics.

▰ In activities prolonged in time.

▰ Nutritional requirements between workouts.
▰ Facilitate recovery.
▰ Balance the electrolyte and thermoregulation
system.
▰ Adapt the somatotype to the requirements of the
sport practiced.
▰ Adapt the diets to the needs of the competition
(pre, per diems) and post competition).

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1 Caffeine •
•
There is an increase in sports performance, it increases the time until exhaustion appears.
The optimal dose is established between 3 and 6 mg of caffeine per kg of body weight one hour before the effort.
• Exerts a positive effect at the level of the nervous system in relation to the alertness, improvement of reaction time and subjective
perception of the intensity of work.

2 Creatine •
•
Is found mainly in the muscles, because it acts in an intimate way in obtaining energy.
It has a major role in the regulation and maintenance of ATP, which is used for muscle contraction.

3 L-Carnitine •
•
It functions as a biocatalyst, transporting fatty acids through the cell wall, into the mitochondria.
It is attributed the quality of stimulating growth hormone.
• In sport it would produce this, analgesia and reduce the discomfort by prolonged effort.

4 Antioxidants •
•
Prevent tissue damage in the muscle associated with the generation of free radicals during high intensity exercise.
Improves the general health of the athlete.
• Reduces the incidence of infections.
• Contributes to a faster recovery after the effort.

5 Beta-alanine • Improvements in performance, especially with delayed onset of fatigue and increased capacity of buffer in skeletal muscle.

6 Probiotics •
•
Acts against oxidative stress, restoring the colonic microflora and improving the bioavailability of minerals.
Protects the immune system, offers greater energy to the muscles, decreases or attenuates gastrointestinal disorders, decreases the
sensation of fatigue, etc.

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TOPIC 3. Hydration through
of functional drinks
Nutrients, energy and drink
Minimal ingestion of
nutrients in Fortified drinks
beverages

Cognition
Physical
Adequate ingestion of Hydration, health and work
water well-being Heat
tolerance
Heart
function
Death
Classification of functional drinks
Adults Health
claims and
benefits

Women Consumer Children

Gastric, inmunological, intestinal,
cardiovascular, bones, visual, central
Social nervous system, weight control,
& athletes Control of stress.

❖ Drinks with fiber

Prominent ❖ Enriched with non nutritives substances
ingredients ❖ Energy drinks.
Main functional drinks
Mineral waters Antioxidant rich Reposition
drinks drinks

❖ Digestive system Replacement of fluids

❖ Circulatory system through the contribution of
❖ Diabetes ❖ Fermented beverages specific beverages:
❖ Osseous system
❖ Isotonic drinks
❖ Anemia
❖ Antioxidant effect ❖ Hypertonic drinks
❖ Hypotonic drinks
Drinks for proper hydration
Group 1 Group 2 Group 3

Water and infusions Milk products Sweet drinks

(No calories)

Group 4 Group 5

Caloric beverages with nutritional

values and drinks sugary
refreshers
TOPIC 4.
NUTRITION AND
IMMUNE SYSTEM.
 NUTRITION
Is the science that studies the relationship that exists between food and health, or
between a specific diet and health, as well as in relation to different pathologies.

Nutrients that the body needs: carbohydrates,

proteins, fats, vitamins, minerals and water.
An imbalance of nutrients can cause
different types of pathologies.

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 ACTIVATION:INNATA ANSWERS AND
ADAPTIVE
The main function of the immune system is to protect the organism from pathogenic
microbial agents, toxins, foreign particles, tumor cells, etc.

IMMUNE SYSTEM

INNATA Physical barriers: Epithelium of skin and mucous membranes.

ANSWERS Chemical barriers: Acid pH of the stomach, lysozyme, and other antibacterial components of sweat.

ADAPTIVE The lymphocytes: Act through a specific recognition of the microorganism that has invaded the
ANSWERS organism and the generation of clones of cells that respond in a particular way to the invader in
question.

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ALTERATIONS OF THE
IMMUNE RESPONSE It can present an altered functioning that leads to symptomatic pathological
manifestations, such as allergies or autoimmune diseases.

Type 1 or immediate. Type II or cytotoxic antibody dependent.

▰ Classic allergy reaction that can lead in the extreme ▰ Regular process of pathogen elimination, becoming
case to anaphylaxis. dangerous for the host and it’s activated against
their own cells as in some organ-specific
autoimmune diseases.

Type III or by formation of an immunocomplex. Type IV or cell-mediated.

▰ It is produced by the formation in circulating blood ▰ It’s a kind of an hypersensibility. This mechanism,
of soluble immune complexes. Causes tissue for example, is responsible for contact dermatitis
damage. induced by different toxic agents.

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IMMUNONUTRITION

An imbalance in any of the functions of the immune system can

cause pathological situations such as allergies, autoimmune
diseases, chronic inflammations, etc.

Any nutritional deficiency alters immunocompetence and

increases susceptibility to infection.

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1 Carbohydrates • They protect the peptides from the action of the proteases and direct the location of the foreign substance or the peptide antigen in the
immunological synapse.

2 Fat •
•
Modify the composition of cell membranes.
Regulates the activity of inflammatory cells, the production of cytokines and the balance of lymphocyte subpopulations.

3 Protein • A protein deficiency causes alterations in the genesis of antibodies, leading to a decrease in serum immunoglobulin levels, in addition to
a deterioration of thymic function and the formation of lymphocytes.

4 Amino acids •
•
Arginine: anti-inflammatory properties, it is important for the proper functioning of cellular immunity.
Glutamine: source of energy next to glucose for immunocompetent cells, stimulates the growth of the intestinal mucosa, and helps
maintain barrier function intact against possible infections.
• Cysteine: Forms bonds to maintain the structure of proteins in the body. Strengthens the protective layer of the stomach and intestine

5 Vitamins •
•
Involves B complex, vitamin C, vitamin A, vitamin E.
Deficit causes decreased cellular and humoral immunity, depression of the secondary immune response, decreased cutaneous delayed
hypersensitivity and a low response to mitogenic stimulation.

6 Minerals •
•
Involves Zinc, Iron, Copper, Magnesium and Selenium.
Deficit causes decreased cellular and humoral immunity, depression of the secondary immune response, lower number of antibody-
forming cells, resistance to infection, synthesis of antibodies, cytotoxicity, secretion of cytokines and proliferation of lymphocytes.

7 Nucleic acids •
•
Dietary purines and pyrimidines are necessary to maintain some immunological mechanisms mediated by cells.
A diet with nucleotides reduces the hospital stay in patients with infections or serious diseases.

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TOPIC 5. Community
nutrition
Basic concepts
Set of processes that a food suffers
from production to consumption
Feeding
Process that food suffers when it is
introduced into the mouth and
subjected to the action of different
enzymes and ferments that release
their nutritive substances allowing the
absorption and subsequent use.
Nutrition
Community nutrition
Set of activities linked to public
health that, within of the applied
nutrition framework, are developed
with a participatory approach to the
community.

It is fundamental the knowledge of

the community, in aspects as:
❖ Customs
❖ Beliefs
❖ Habits
❖ Possibilities
❖ Attitudes
Food culture
Set of representations, beliefs, knowledge
and practices inherited and / or learned that
are associated with food and that are shared Dietary
by individuals of a given culture or a
particular social group.

Social
Role of socio sanitary professionals
❖ Identify and evaluate nutritional
problems.
❖ Advise on nutritional aspects
within health policies.
❖ Collaborate in the design,
development and evaluation of
training programs in food,
nutrition and health.
❖ Guide the development of
educational material to support
preventive activities.
❖ Encourage and contribute to the
initiatives of social media in
health and nutrition topics.
❖ Provide an information service
on issues related to the influence
of nutrition on health
❖ Encourage and promote the
participation and attitude of
citizens
❖ through education programs
Promotion of health from nutrition community

Identification

Status
Evaluation

Food surveys

Results
Community nutrition programs

EAT WELL

International

Spain

NAOS strategy
TOPIC 6.

COMMUNICATION
AND INFORMATION
TO THE CONSUMER
(LABELING AND
ADVERTISING).
FOOD LABELING
Is the main means of communication between food
producers and final consumers.

It is necessary that the label of the food is useful,

understandable, complete, without being overloaded, and that
it has been conceived as a true source of information for the
consumer.

The food must be accompanied by basic information about its

composition, characteristics, form of conservation and
preparation and maximum time in which it can be consumed.

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 GENERAL REGULATIONS
General principles.

Mandatory information.
▰ The information that appears on the label must be clear, well
visible and written in Spanish.
▰ The name of sale of the product. ▰ The labeling must not under any circumstances mislead the
▰ The list of ingredients. consumer
▰ The quantity of certain ingredients or category of ingredients.
▰ The alcoholic strength in beverages with a volume superior to 1.2%.
▰ The net quantity, for packaged products.
▰ The date of minimum duration or the expiration date.
▰ The special conditions of conservation and use.
▰ The method of use, when its indication is necessary to make an adequate use of the food product.
▰ The identification of the company: the name, business name or denomination of the manufacturer or the
packer or a seller established within the European Union and, in any case, his address.
▰ The lot.
▰ The place of origin or provenance.

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Declaration of nutritional properties: Any indication and any advertising message that affirms, suggests or
implies that a food product has specific nutritional properties.

Group 1. Group 2.

▰ Energy value, quantity of proteins, carbohydrates ▰ Energy value, amount of proteins, carbohydrates,
and fats, that is, the macronutrients. sugars, fats, saturated acids, dietary fiber and
sodium.

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ADVERTISIN
G
Generalities PAOS code Internet

▰ Food advertising induces
changes in the way people eat.
▰ The products advertised tend to
be food processed by the
industry; those that offer added
services and supplements.
▰ This strategy aims to raise
awareness among the population
of the problem that obesity
represents for health.
▰ Promote all initiatives that help
ensure that citizens adopt healthy
lifestyles, mainly through a
healthy diet and the regular
practice of physical activity.
▰ Most health professionals today
use the Internet as a source of
information.
▰ The use of the Internet requires
tools that facilitate the selection
of web pages and areas that
provide us with well-structured
and quality information.

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