FOODOPEDIA

1. FOODOPEDIA Y.E.A.H. Young Europeans Active & Healthy

2. FOODOPEDIA A publication prepared jointly by the partner schools of Erasmus+ Strategic Partnership „Y.E.A.H Young Europeans Active & Healthy”. The research is aimed to present the most important information related to: *elements and microelements (supervisor: Latvia) *carbohydrates (supervisor: Poland) *proteins (supervisor: Spain) *fats (supervisor: Portugal) *vitamins (supervisor: Romania) *water (supervisor: Lithuania) Authors: Zespół Szkolno-Przedszkolny w Krzczonowie (Poland) Rīgas 88. vidusskola (Latvia) Şcoala Gimnazială Sfântu Ilie (Romania) Instituto de Enseñanza Secundaria 8 de Marzo (Spain) Agrupamento de Escolas de Idães (Portugal) Prienų “Ąžuolo” progimnazija (Lithuania)

3. Micro and macroelements in food products Elizabete Gnatenko, Tamara Matisa, Valerija Guseva 12B

4. Microelements A group of elements that are present in the human body in very small amounts but are nonetheless important to good health. They include chromium, copper, cobalt, iodine,manganese, molybdenum, iron, selenium,boron, and zinc. Trace elements are also called micronutrients.

5. Zinc Zinc is an essential micronutrient for human metabolism that catalyzes more than 100 enzymes, facilitates protein folding, and helps regulate gene expression. Patients with malnutrition, alcoholism, inflammatory bowel disease, and malabsorption syndromes are at an increased risk of zinc deficiency. Your body doesn’t store zinc, so you need to eat enough every day to ensure you’re meeting your daily requirements. It’s recommended that men eat 11 mg of zinc per day, while women need 8 mg.

6. Chromium Chromium enables the body to maintain normal blood sugar levels by enhancing the action of insulin and moving glucose from the blood into cells, which leads to greater insulin sensitivity. Some body builders use chromium supplements because of the relationship between chromium and insulin, which is an anabolic hormone. However, most research shows chromium supplementation does not improve body composition.

7. Iron Iron is an important micronutrient that ensures the development of normal red blood cells and healthy immune function. Iron deficiency is the most common and widespread nutritional deficiency in the world – affecting the very poor, especially women – and is the cause of about half of all cases of anaemia. There are two forms of iron that are found in our diets, heme and nonheme iron. Heme iron is found in meat, poultry and seafood, while nonheme iron is found in plant foods and fortified foods. Heme iron is more readily absorbed than nonheme iron: but it is still possible to meet iron needs from nonheme iron sources.

9. Macro elements A chemical element required in relatively large quantities for the normal physiological processes of the body. Macro elements include carbon, hydrogen, oxygen, nitrogen, potassium, sodium, calcium, chloride, magnesium, phosphorus, and sulfur.

10. Calcium Calcium is a chemical element that is essential for living organisms, including humans. It is the most abundant mineral in the body and vital for good health.We need to consume a certain amount of calcium to build and maintain strong bones and healthy communication between the brain and other parts of the body. Calcium is found naturally in many foods; it is also added to certain products, and supplements are available.

11. Magnesium Magnesium is the fourth most abundant mineral in your body. It’s involved in over 600 cellular reactions, from making DNA to helping your muscles contract. Despite its importance, up to 68% of American adults don’t meet the recommended daily intake. Low magnesium levels have been linked to many negative health outcomes, including weakness, depression, high blood pressure and heart disease. Taking magnesium may improve sleep quality by helping your mind and body relax. This relaxation helps you fall asleep faster and may improve your sleep quality

12. Phosphorus Phosphorus is a mineral found in many foods like beer, cheese, beans, and fish. It is also one of the most common substances in your everyday environment and in your body. It plays an important role in the health of your kidneys, bones, muscles, and blood vessels, as well as each cell in your body. Phosphorus works with calcium to help build bones. You need the right amount of both calcium and phosphorus for bone health. Phosphorus also plays an important structural role in nucleic acids and cell membranes. And it’s involved in the body’s energy production. Your body absorbs less phosphorus when calcium levels are too high, and vice versa. You also need vitamin D to absorb phosphorus properly.

14. Here's an astounding fact: People can actually eat so much food that they become overweight or even obese, but if their diet is made up of over-processed "junk" food with little nutritional value, they could suffer from a nutritional deficiency. It is possible to be overweight and malnourished at the same time; that's why it's so important to understand basic nutritional principles.

15. CARBOHYDRATES

16. Carbohydrates Carbohydrates are the sugars, starches and fibers found in fruits, grains,vegetables and milk products. They are one of the basic food groups; crucial for a healthy life. However, they are often maligned in trendy diets nowadays.

17. Carbohydrates Carbohydrates are macronutrients - they are one of the three main ways the body obtains energy, or calories. Macronutrients are essential for proper body functioning, and the body requires large amounts of them. All macronutrients must be obtained through diet; the body cannot produce macronutrients on its own. Carbs are found naturally in some forms of dairy and both starchy and nonstarchy vegetables. For example, nonstarchy vegetables like lettuces, kale, green beans, celery, carrots and broccoli all contain carbs. Starchy vegetables like potatoes and corn also contain carbohydrates, but in larger amounts. 

18. Carbohydrates  They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen and oxygen.

19. *Carbohydrates provide fuel for the central nervous system and energy for working muscles. They also prevent protein from being used as an energy source and enable fat metabolism. *Carbohydrates are important for brain function. They influence mood, memory, etc., can be a quick energy source. In fact, the recommended daily amount (RDA) of carbohydrates is based on the amount of carbs the brain needs to function. *Fiber is essential to digestion. Fibers promote healthy bowel movements and decrease the risk of chronic diseases such as coronary heart disease and diabetes.

20. Carbohydrates are classified as simple or complex. The difference between the two forms is the chemical structure and how quickly the sugar is absorbed and digested. Simple carbohydrates contain just one or two sugars, such as fructose (found in fruits) and galactose (found in milk products). These single sugars are called monosaccharides. Carbs with two sugars — such as sucrose (table sugar), lactose (from dairy) and maltose (found in beer and some vegetables) — are called disaccharides.

21. Simple carbs are also in candy, soda and syrups. However, these foods are made with processed and refined sugars and do not have vitamins, minerals or fiber. They are called "empty calories" and can lead to weight gain, spikes in blood sugar level or sugar highs. Complex carbohydrates have three or more sugars. They are often referred to as starchy foods and include beans, peas, lentils, peanuts, potatoes, corn, parsnips, whole-grain breads and cereals. They provide more sustained energy.

22. Though carbs are often blamed for weight gain, the right kind of carbs can actually help you lose and maintain a healthy weight. This happens because many good carbohydrates, especially whole grains and vegetables with skin, contain fiber.  Good carbs are: *Low or moderate in calories *High in nutrients *Devoid of refined sugars and refined grains *High in naturally occurring fiber *Low in sodium *Low in saturated fat *Very low in, or devoid of, cholesterol and trans fats

24. What are proteins? Proteins are large macromolecules, consisting of one or more long chains of amino acid residues. Proteins are necessary for life, especially for their plastic function but also for their bioregulatory and defense functions

25. Biochemical features They contain carbon, hydrogen and oxygen such as carbohydrates and lipids, but they also contain nitrogen and often sulphur and phosphorus. Protein molecules are often very large and consist of hundreds of amino acid units.

26. Their function in human body The most important function is to produce body tissue and synthesize enzymes, some hormones such as insulin, which regulate the communication between organs and cells, and other complex substances that govern bodily processes. Animal and plant proteins are not used in the same way they are ingested, but digestive enzymes must break them down into nitrogen –containing amino acids.

27. Food products containing the nutrients A nutrientisa chemicalproductfromoutsidethecellthatisneededto performits vital functions. Thisenergyisfound in theform of caloriescontained in thenutrients of food, mainly in carbohydrates, present in potatoes, pulse (vegetables), cereals and theirby-productssuch as bread or pasta; and in fatsfound in oils, butter, margarine and in cream. 

28. MAKE FATS YOUR FRIENDS

29. FATS (LIPIDS) ARE NOT OUR ENEMIES, they are essential to a healthy diet. Illustrated by: Angelina Martins (11 years old)

30. BIOCHEMICAL FEATURES • diverse group of organic compounds including fats, oils, hormones, and certain components of membranes that are grouped together because they do not interact significantly with water. FATS

31. BIOCHEMICAL FEATURES Fats have a 3 carbon backbone called glycerol, as well as fatty acid chains (strings of carbon and hydrogen atoms).

32. Various types of fatty acid chains are categorized by how many carbons they have (short, medium and long); by the bonds connecting the carbons in the chain (single - saturated fats; or double bonds - unsaturated fats; and according to their location.

33. BIOCHEMICAL FEATURES

34. FUNCTION IN THE HUMAN BODY • FATS ARE ENERGY PRODUCING MACRONUTRIENTS. Illustrated by: Guilherme Faria (11 years old)

35. FUNCTION IN THE HUMAN BODY • 1. FATS PROVIDE HEAT, so they are the fuel for our body. • 2. FATS INSULATE our body. Illustrated by: Rui Moreira (11 years old)

36. FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT AMOUNT OF FAT PEOPLE WHO LIVE IN COLDER NORTHERN EUROPEAN COUNTRIES NEED FOODS WITH MORE FAT. PEOPLE WHO LIVE IN WARMER SOUTHERN EUROPEAN COUNTRIES NEED FOODS WITH LESS FAT.

37. FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT AMOUNT OF FAT • THE INHABITANTS of the NORTHEASTERN REGION OF PORTUGAL AND THE MOUNTAIN REGION OF SERRA DA ESTRELA MUST INTAKE MORE FAT THAN THOSE OF THE ALGARVE OR THE ISLANDS OF MADEIRA AND AZORES.

38. FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT KIND OF FAT 3. FATS ARE A SOURCE OF ESSENTIAL FATTY ACIDS, WHICH THE BODY CAN'T MAKE ITSELF. KINDSOF FATS Saturated fats Unsaturated fats Trans fats

39. FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT KIND OF FAT  Unsaturated fats: *Are found in plant foods and fish. *These fats are good for the heart. *Are found in salmon, avocados, olives, walnuts, vegetable oils like soybean, corn, and olive oil. Illustrated by: Tiago Lopes (11 years old)

40. FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT KIND OF FAT 😐 Saturated fats: *Are found in meat and other animal products . *Eating too much of these can raise blood cholesterol levels and increase heart disease . *Are also found in butter, cheese, palm and coconut oils. Illustrated by: Beatriz Gonçalves (12 years old)

41. 😐 Trans fats: *Are found in snack foods, cookies and cakes, fried foods and margarine . *Trans fats appear in ingredient lists as “hydrogenated" or "partially hydrogenated" oils. *Eating too much of these can raise blood cholesterol levels and increase heart disease . FATS ARE NOT ENEMIES! WE MUST CHOOSE THE RIGHT KIND OF FAT Illustrated by: Rita Lopes and Cristiano Pereira (12 and 11 years old)

42. FUNCTION IN THE HUMAN BODY 4. FATS HELP ABSORB SOME VITAMINS, like vitamin A, D, E and K. These vitamins are fat-soluble, meaning they can only be absorbed with the help of fats. Illustrated by: Inês Silva (11 yearsold)

43. 5. FATS PROVIDE THE BUILDING BLOCKS FOR YOUR CELL MEMBRANES AND A VARIETY OF HORMONES. FUNCTION IN THE HUMAN BODY Illustrated by: Francisco Sampaio (11 years old)

44. FOOD PRODUCTS CONTAINING FATS Foods like nuts, oils, butter, and meats like beef have fats. Illustrated by: Francisca Silva (11 years old)

45. FOOD PRODUCTS CONTAINING FATS • These are sources of healthy fats: • Olives and Olive oil • Coconuts and coconut oil • Butter made from raw grass-fed organic milk • Raw Nuts, such as, almonds or pecans • Organic pastured egg yolks • Avocados • Grass fed meats • Palm oil • Unheated organic nut oils Illustrated by: Cristiana Soares (11 years old)

46. “If you choose the right amount — and the right kind — of fat (…) you've already made fat your friend!” So fat is not the enemy! in https://kidshealth.org/en/kids/fat.html

47. VITAMINS

48. „I eat to live and do not live to eat” (Molière)

50. WHERE CAN WE FIND VITAMINS? - foods - they can be synthesized by intestinal microorganisms, but they can not provide all the vitamins needed by the human body.