2º ESO – P.

E SECOND TERM NOTES IES JAIME FERRÁN

NUTRITION AND DIET

 DIET: All of the food we consume daily.

 NUTRITION: all the internal biological processes which take place in our body during
digestion. It is involuntary.

 Nowadays, DIET is the most important factor influencing our health condition. Overweight
or underweight, people have greater risks of suffering health disorders such as:
hypertension, cholesterol, obesity, anemia, etc…

 It should be:

1. COMPLETE: our diet must provide food from all the nutrient groups.
2. BALANCED:

 CARBOHYDRATES: 55- 60% bread, cereals, rice, pasta.

 PROTEINS: 15% fish, meat, eggs
 FATS: 30% oils, milk, cheese.
 FIBER: fruits, vegetables, legumes.
 WATER: as your main drink.
3. ENOUGH; must reach our personal energetic needs and keep basic health levels.
4. SAFE; we should follow basic hygienic rules and keep a healthy diet compatible with
our daily life, providing enough nutrients.

SUGGESTIONS FOR A HEALTHY DIET

1. Have BREAKFAST as soon as you wake up. It is the most important part of our diet and
it is essential to keep rest of our meals healthy. Breakfast means 20 to 25 % of our final
calorie intake.
A complete and balanced breakfast includes a dairy product (milk, cheese, yoghurt...),
cereals (toasts, biscuits, breakfast cereals or muesli) and fruit or juice.

2. Distribute your food intake in 5 different meals. It is healthier and much more efficient
to have 5 five small meals than two big ones. That way we keep our glucose level balanced
and stable.

3. Never skip meals. That breaks organism and metabolism balance, and you gain weight.

4. Add fibre to our diet. They don't supply much energy but they are necessary for keeping
basic functions active.

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5. Water serves to transport energy, gases, waste products, hormones and heat.

6. Fizzy drinks contain mainly carbonated water or gas, sugars and different additives
(flavourings, colourings). The calories that they contain are “empty calories”, that is to
say, they have no nutritional value.

7. “Junk food” is rich in calories, fats, sugars and sodium. We shouldn´t abuse it.

8. It is important to restrict sweets, “titbits”, cakes and fizzy drinks to “special occasions”.

9. If we eat out, we have to make up the daily needs at dinner.

VOCABULARY
- Legume: legumbre - To gain: aumentar
- To reach: llegar, alcanzar - Fizzy drinks: bebidas gaseosas
- Meal: comida - Junk food: comida basura
- Dairy products: productos lácteos - Titbits: golosinas

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BADMINTON

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