1. FOOD AND SPORT CAVA DE’TIRRENI (SA) ITALY

2. HEALTHY FOOD AND SPORT Nonsense about diets The Healthy, varied and balanced diet The Ideal weight Food: General hints ( proteins, fats, vitamins, sugars, mineral salts, fibres, food rich in fibres, the seven food groups ) Healthy food Advice for a healthy eating Food and Sport Aerobic and anaerobic sports The energetic cost of sport activities Conclusions An Aphorism

3. NONSENSE ABOUT DIETS 8 Famous clichès about diets. 1. Drink little during meals: drinking makes you fat. Absolutely false. Water doesn’t contain calories.

4. 2. Drink a lot of lemon and grapefruit juices so that your fats will be easily burnt. False. Lemons and grapefruits have a lot of qualities and contain vitamins but they don’t make you lose weight.

5. 3. Always drink sugar free coffee. Partially false. We have to pay attention to sugars but the kilocalories contained in a little spoon are only 24.

6. 4. Use food supplements: : They are sold in pharmacy so they are effective. Partially false. Food supplements are necessary in some particular physical conditions such as ( pregnancy, nursing, constant unbalanced diet ). An excess of vitamins is as bad for one’s health as their deficiency.

7. 5. Replace pasta, rice, bread, with 3 or 4 apples. False. The carbohydrates satisfy the appetite and eaten in the right quantities represent a good source of energy.

8. 6.Bread makes you fat, it is better to have crackers or breadsticks. Absolutely false. Crackers and breadsticks contain more fats and less water so produce more calories. A hundred grams of breadsticks produces 400 -420 kilocalories, while bread produces 220 – 250 kilocalories.

9. 7. A diet is good when it causes the sensation of hunger. False. It is important to learn how to eat and what to eat in the right quantities.

10. 8. Don’t be on a diet, buy an antiperspirant suit. After a whole morning at home wearing it, you will have lost 2 kilos. Absolutely false. Antiperspirant suits increase the body heat and the perspiration, causing a loss of liquids not a loss of body mass.

11. The Healthy, varied and balanced diet A Healthy diet means to avoid canned or fried food, precooked and stored food with additives. A Varied diet means a mixed one with cereals, legumes, meat, milk, fruit and vegetables.

12. A Balanced diet refers to the food pyramid: in the sense that there must be a balance between intake and energetic expense.

13. Food with a high energetic value gives a lot of energy and enables a lot of work, while food with low calories gives little energy. To keep the balance between intake and expense of energy, you must know the calorie intake of the eaten food and the waste of calories that each physical activity requires.

14. BALANCED DIET Protein10-20 g/kg Lipids20-25% Carbohydrates60-65% Rapport H/M/W 1:1:1 Cholesterol <300 mg/die Fibres 50 g/die

15. THE IDEAL WEIGHT What is the ideal weight? It is the ideal individual weight, composed predominantly of muscle mass and a low percentage of body fats, which guarantees good health, a psychophysical well-being and the best sport performance, too. It, therefore, varies from person to person and can’t be taken from simple tables. As a consequence it is essential to know exactly how much fat mass, lean mass and water are really present in the body.

16. FOOD: GENERAL HINTS and ADVICE FOR A HEALTHY EATING The human body absorbs Energy from food. Bad eating habits can damage our organism. It is constantly necessary to assimilate the right quantity of energy from a large variety of food.

17. Food requirements include : PROTEINS produce 4 calories per gram FATTY ACIDS produce 9 calories per gram SUGARS produce 4 calories per gram DRINKS if not too much sweet, don’t produce calories VITAMINS don’t produce calories MINERAL SALTS don’t produce calories but they represent 4% of our body FIBRES don’t produce calories

18. PROTEINS are useful to build up and repair tissues. ENZYMES, HORMONES, ANTIBODIES are protein substances. They, and the AMINOACIDS which constitute them, have got an energetic function. The chemical transformation of PROTEINS, FATS AND SUGARS produces calories and it is therefore an important source of energy.

19. ANIMAL OR VEGETAL FATS don’t melt in water and can’t evaporate. They produce energy and help building up tissues while the reserve fats form just fatty tissues. But for the same weight fats contain twice as much energy contained in proteins and carbohydrates. some ANIMAL FATS contain large quantities of CHOLESTEROL that settled on the arteries walls with Serious cardio-vascular system risks.

20. VITAMINS are essential for all vital functions. They protect from infections and diseases. They are grouped into two categories: liposoluble and Water-soluble. The liposoluble vitamins -A,D,E,K- are so called because they are contained in the fat elements of food and can be stored in the fat tissues of the body. The water-soluble vitamins –C and those of the B group- are absorbed in presence of water and can’t be stored in the body. The excess of them is discharged in urine and therefore must be introduced every day into the body through eating.

21. Plain- sugar free drinks, such as water, facilitate the assimilation of food and the elimination of toxins. Mineral salts regulate the circulatory, nervous and digestive system.

22. WATER SOLUBLE VITAMINS Main roleHealthy food C ascorbic acid Preserves the tissues (bones,teeth,blood vessels) Fruits and green vegetables: citruses, strawberries, melons, potatoes, tomatoes. B1 thiamine Useful to release Energy from the carbohydrates’ molecules. Influences the nervous system. Meat, salami, giblets, mollusces, rice, wholemeal, pasta, bread, wheat, brewer’s yeast. B2 riboflavin Produces energy from carbohydrates, proteins, and fats. It protects the mucous membranes. Giblets, milk, meat, rice, salami, green vegetables, pasta, bread, mushrooms. PP niacin With thiamine and riboflavin helps the process for the production of energy. Liver, poultry, meat, tuna fish, legumes, milk, rice, cereals. B6 pyridoxine Useful in fat metabolism and in the formation of red corpuscles. Cereals, spinach, peas, iver, bananas, wholemeal. B12 cobalamin Useful in the synthesis of nucleic acids and of the nervous system. Liver, kidneys, meat, fish, mollusces, milk. Folic acid Useful in the synthesis of nucleic acids and in the formation of red corpuscles. Liver, brewer’s yeast, vetebables.

23. LIPOSOLUBLE VITAMINS Main roleHealthy food A retinol It attends the formation and maintenance of epithelium, mucosa, bones and teeth. Liver, eggs, milk, margarine, yellow and green vegetables D calciferol It is essential for the normal growing of bones and for their solidity. Milk, tune, yolk, salmon. E tocoferol It prevents the oxidation of acid polyunsaturated fats. Vegetable oils, bread, liver, seed, green vegetables. K It is essential for blood coagulation. Green vegetables, cauliflower, milk.

24. Functionrequirementsis found in.. CALCIUM has an essential role in teeth and bones formation, helps coagulation and heart function 1200 mg for young people, 1000 mg for adults Milk, cheese, yoghurt, citruses, green vegetables, tuna fish, anchories, codfish CHLORINE helps digestion forming hydrochloric acid. 750 mg a dayMilk, meat, eggs, sea-food IRON fights against anaemia and sight troubles 18 mg a day for women, 10 mg a day for men meat FLUORINE helps the formation of teeth3 – 4 mg a dayvegetables, sea-food, rice PHOSPHORUS helps the formation of teeth, bones and proteins 1000 – 1200 mg a day fish, eggs, whole cereals, meat MAGNESIUM fortifies the immune system, intervenes in muscular movements 300 – 350 mg a dayvegetables, legumes, cereals, milk POTASSIUM helps to keep the water equilibrium and the synthesis of protein, fights against fatigue 2 g a dayMeat, cereals, fruit, vegetables SODIUM helps muscular movements and the nervous system 4 – 5 a dayKitchen salt THE MOST IMPORTANT EIGHT MINERAL SALTS

25. FIBRES, in their soluble part, regulate the absorption of carbohydrates and fats, in their not soluble part, favour evacuation. Our body doesn’t always need the same quantity of calories because it varies according to the physical activities you do or if you are resting or if you have not eaten. During the evolutionary age the based metabolism is higher because the growing of the different organs needs a bigger expense of energy. These ones vary depending on weight, height, body size, age. It is therefore important to introduce at least one of the seven main groups of food, during the day.

26. FOOD RICH IN FIBRES They are listed according to their decreasing fibre content: Chickpeas Beans Soya Peas Cauliflower Lettuce Broad beans French beans Pears

27. Kiwi Carrots Fennels Skinned apples Skinned peaches Asparagus Bananas Oranges Grapefruit Strawberries

28. THE SEVEN FOOD GROUPS 1.Milk and its by-products 2. Meat, fish, eggs, sausages 3. Cereals and tubers

29. 4. Legumes 5. Fats for dressing 6. Vegetables ( with A and C vitamins )

30. 7. Fruit ( with A and C vitamins )

31. HEALTHY FOOD Among the healthy food the most known are cruciferous vegetables such as cauliflowers, cabbages, broccoli, Brussels sprouts; they are known to prevent numerous disorders of the heart and reduce the levels of bad cholesterol in our body. They prevent a number of cancers including prostate, bladder, lung, stomach, colon and breast cancers.

32. Tomatoes have a high content of lycopene, a substance that has a significant amount of antioxidant capabilities that help prevent cell damage.

33. Garlic and onions are widely popular for correction of gastric disorders, high blood pressure, heart disorders, cataract and even cancer. Garlic and onions have antioxidant properties.

34. Soy contains vegetal proteins that are a healthy alternative to meats and other animal products that contain cholesterol and saturated fat.

35. Bilberry is a powerful anti-inflammatory. It contains flavonoids that protect the collagen structures in the blood vessels of the eye. So it is used to treat eye problems such as Macular Degeneration, Diabetic Neuropathy and Cataract. It is beneficial in the treatment of varicose veins, and mucous membrane inflammation and of hardening of the arteries (arteriosclerosis). It helps combat skin ulcers on the legs.

36. Chilli peppers contain a substance called capsaicin, which gives them, their characteristic pungency.. Capsaicin is being studied as an effective treatment for sensory nerve fibre disorders, including pain associated with arthritis, psoriasis, and diabetic neuropathy. Red chilli peppers, such as cayenne, have been shown to reduce blood cholesterol, triglyceride levels, stomach ulcers and help stop the Spread of Prostate Cancer.

37. Fish is an excellent source of high quality protein. It is low in fat particularly Cholesterol and satured fats. Besides, some species are rich in omega 3- fatty acids, beneficial to the heart, rich in calcium ; marine fishes in particular, are rich in iodine. Being low in sodium they are rich in potassium and are good sources of vitamin D and niacin. Fish liver oils are excellent sources of fat soluble vitamins.

38. Pasta, bread, couscous, rice, polenta, whole grains and potatoes are rich in fibres and aid the intestinal transit.

39. Dairy products such as yoghourts and cheese are healthy, even if it isn’t advisable to eat too much of them because they are rich in fats (not more than three times a week).

40. Olive oil, used for salad dressings and food to be eaten cold, has mild laxative properties. It blocks intestinal contractions and prevents heart deceases and breast cancer.

41. ADVICE FOR HEALTHY EATING HABITS 1. DON’T EAT TOO MUCH.

42. 2. EAT SLOWLY.

43. 3. EAT OFTEN LITTLE QUANTITIES OF FOOD.

44. 4. DON’T EAT TOO MUCH FAT FOOD OR TOO MUCH SWEETMEALS.

45. 5. EAT AND DRINK WISELY.

46. 6. DRINK A LOT OF WATER.

47. 7. USE A VARIED DIET.

48. 8. EAT PASTA AT LEAST ONCE A DAY.

49. 9. INCLUDE CHEESE, YOGHURTS, AND MILK IN YOUR WEEKLY DIET.

50. 10. HAVE FRUIT AND VEGETABLES DAILY.

51. 11. DON’T SMOKE OR TAKE DRUGS.

52. 12. PRACTICE CONSTANT PHYSICAL ACTIVITY.

53. FOOD AND SPORT A right alimentary behaviour, useful for people who want to be fit, and necessary for people who practice sports, must follow these criteria: Renovate energy reserve; Facilitate digestion; Check the weight.

54. AEROBIC AND ANAEROBIC SPORTS AEROBIC SPORTS imply any activity where the body has to work at a continuous steady pace for a long period of time. Such activities should be whole body activities, e.g. running, swimming, cycling. For effective improvement, aerobic training should be done three times a week, and each session should last for between 20 and 30 minutes. Aerobic sports use the arm and leg muscles and give the heart (and lungs) a continuous workout.

55. ANAEROBIC SPORTS imply any activity where the body has to work for short lasting periods at very high intensity. Anaerobic activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football. Anaerobic activities build and tone muscles but are not as beneficial to the heart and lungs as aerobic activities. The difference between the two activities consists in the presence or not of lactic acid. An exercise is aerobic when the training is below of lactic acid production, also called aerobic threshold.

56. The following table shows how the heart beat and the breath increase when the activity is more intense and that in this case fats and no longer carbohydrates are burnt. Intensitylightmoderatehard Type of sportwalkingrunningFast running Metabolismaerobic Aerobi/anaerobic Energy sourceFats/CbdCbd/fats Heart beat<120120 - 150>150 BreathingnormalYou can talkDifficult to talk

57. Aerobic activity is the ideal method to burn body fat. Aerobic capacity decreases with the age because of increasing body fat. ENERGY EXPENDITURE Mostly aerobic activities with heavy energetic expenditure Aerobic- anaerobic activities with moderate energetic expenditure Mostly aerobic activities with light energetic expenditure Long-distance raceFootballSprint Cross-country raceJudoPole vault CyclingBasket-ballLong jump SwimmingRugbyHigh jump Cross-country skiIndoor hockeyTriple jump canoeingField HockeyDiscus throwing Long – lasting sportsVolleyballSprint sports

58. PEOPLE PERFORMING SPORTS MUST: Eat proteins coming mostly from animal products in a daily percentage 0f 12/15 %. Various food supply proteins in varying amounts with complete proteins (those containing 8 essential amino acids) such as meat, fish, and eggs and incomplete proteins coming from sources like vegetables, fruit and nuts. It is advisable to eat legumes with cereals (rice and peas, pasta and beans).

59. Eat Carbohydrates that are the most important sources of energy for athletes. No matter what sport you play, carbs provide the energy that fuels muscle contractions. Once eaten, carbohydrates breakdown into smaller sugars (glucose, fructose and galactose) that get absorbed and used as energy.

60. Drink beverages that: a) replace losses of sodium, potassium and other electrolytes during exercise b) contain low quantities of glucose(8%) to keep a high level of glycemia and to delay the use of glycogen in the muscles Frequently check the levels of calcium, potassium, sodium, iron in the blood Don’t use food supplements; it is enough to respect the right balance of nutrients.

61. CONCLUSIONS Eating should be tailored to maximise the performance of the particular sport in which the individual is involved. The type and timing of food eaten are often specific for different sports and different individuals. The ideal diet for the footballer or the cyclist doesn’t exist. You can calculate the calorie needs in the growing age in this way: 1000 +( 100 × age) or Weight × 50. According to the type and intensity of sport you practice, of the environment you work, of the sex and of the age, your energetic expenditure goes from 3500 to 5000 calories a day but also to 8000 – 9000 calories for heavier sports in cold climates.

63. Teachers involved in this work Mrs Paola Guarino (Physical Education) Mrs Gianna Barrella (English) Mrs Agnese Salerno (English) Responsible student Giovanni Di Domenico V C Administrative personnel Responsible Teacher Laboratory Technicians Mrs.Gianna Barrella HEADMASTER Mrs. Matilde Piselli

64. Group of students involved in this work Angrisani Alessandra III C Avallone Ilaria III C Apicella Nicola III C Buonocore Ciro IVE Carratù Rossella IV C Casaburi Vincenzo III A Celano Carmen III C Crescenzo Aniello V A D’Acunto Sergio IV C Gambardella Prisco IV A Greco Alfonso IV A Grimaldi Alessandro III A Grimaldi Pietro III A Matrone Antonio IVA Mosca Marianna IVC Pisapia Annarosa IVC Ruocco Domenico IIIA Santoriello Luca IV C Vicidomini Stefania III G Vitale Pierpaolo V C Vitale Saverio IVA

65. FOOD AND HEALTH TEAM Mrs Gianna Barrella Mrs Agnese Salerno Mr Michele Perone Mrs Annamaria Salsano Mrs Rosa Rocco Mrs Paola Guarino Mr Volfango Izzo Mr Andrea Sergio Mr Ciro Sorrentino Mr Maurizio Murolo Headmaster : Mrs Matilde Piselli THANKS FOR YOUR ATTENTION