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By the end of this section, you will be able to:
  • Explain how different foods can affect metabolism
  • Describe a healthy diet, as recommended by the U.S. Department of Agriculture (USDA)
  • List reasons why vitamins and minerals are critical to a healthy diet

The carbohydrates, lipids, and proteins in the foods you eat are used for energy to power molecular, cellular, and organ system activities. Importantly, the energy is stored primarily as fats. The quantity and quality of food that is ingested, digested, and absorbed affects the amount of fat that is stored as excess calories. Diet—both what you eat and how much you eat—has a dramatic impact on your health. Eating too much or too little food can lead to serious medical issues, including cardiovascular disease, cancer, anorexia, and diabetes, among others. Combine an unhealthy diet with unhealthy environmental conditions, such as smoking, and the potential medical complications increase significantly.

Food and metabolism

The amount of energy that is needed or ingested per day is measured in calories. The nutritional Calorie (C) is the amount of heat it takes to raise 1 kg (1000 g) of water by 1 °C. This is different from the calorie (c) used in the physical sciences, which is the amount of heat it takes to raise 1 g of water by 1 °C. When we refer to "calorie," we are referring to the nutritional Calorie.

On average, a person needs 1500 to 2000 calories per day to sustain (or carry out) daily activities. The total number of calories needed by one person is dependent on their body mass, age, height, gender, activity level, and the amount of exercise per day. If exercise is regular part of one’s day, more calories are required. As a rule, people underestimate the number of calories ingested and overestimate the amount they burn through exercise. This can lead to ingestion of too many calories per day. The accumulation of an extra 3500 calories adds one pound of weight. If an excess of 200 calories per day is ingested, one extra pound of body weight will be gained every 18 days. At that rate, an extra 20 pounds can be gained over the course of a year. Of course, this increase in calories could be offset by increased exercise. Running or jogging one mile burns almost 100 calories.

The type of food ingested also affects the body’s metabolic rate. Processing of carbohydrates requires less energy than processing of proteins. In fact, the breakdown of carbohydrates requires the least amount of energy, whereas the processing of proteins demands the most energy. In general, the amount of calories ingested and the amount of calories burned determines the overall weight. To lose weight, the number of calories burned per day must exceed the number ingested. Calories are in almost everything you ingest, so when considering calorie intake, beverages must also be considered.

To help provide guidelines regarding the types and quantities of food that should be eaten every day, the USDA has updated their food guidelines from MyPyramid to MyPlate. They have put the recommended elements of a healthy meal into the context of a place setting of food. MyPlate categorizes food into the standard six food groups: fruits, vegetables, grains, protein foods, dairy, and oils. The accompanying website gives clear recommendations regarding quantity and type of each food that you should consume each day, as well as identifying which foods belong in each category. The accompanying graphic ( [link] ) gives a clear visual with general recommendations for a healthy and balanced meal. The guidelines recommend to “Make half your plate fruits and vegetables.” The other half is grains and protein, with a slightly higher quantity of grains than protein. Dairy products are represented by a drink, but the quantity can be applied to other dairy products as well.

Questions & Answers

Rheumatoid arthritis affects
Jessica Reply
what is oedema
Nantumbwe Reply
i want abook about physiology including the vitamins
Belal
fluid retention in the body. (also spelt as edema) e.g. fluid retention in the lungs is called Pulmonary Edema). It can also happen as a result of Injury manifested as swelling.
Arif
can you give me an example of a tissue composed of few related types of cells
Theresa Reply
What is LMx1600
Mae Reply
the skeletal system includes all of the bones
All Reply
what is the bone not contain red bone marrow in medulla
Duha Reply
To know the part of human body
Sarah Reply
Anatomy refers to as structure of human body
Sarah
so is the macroscopic and microscopic the types of anatomy
Gloria Reply
is microscopic and macroscopic a type of anatomy
Gloria
yes
Maxine
yes
Yabsra
yes
Sarah
Please can someone explain three glands in endocrine system?
josh
.
Robin
can someone explain disease and the category
gege
type 2 is controled by diet
Chloe Reply
Diet and life style
Paias
Diet how? maybe eating food containing less sugar?
BTS
we must eat protein food to check our diet
Sarah
type 2 diabetes cannot be controlled by insulin so therefore your diet should be well balanced especially you shouldn't eat foods with high sugar level or stopping sugar at all so that the sugar content needed by your body will be provided by the balanced diet taken
Enada
what is hypotension
regina Reply
hypotension is when the blood pressure is less than 60/50
Mursal
hypo means low so it implies low blood pressure
Isaac
ok
Mursal
what is mild DKA
Mursal
mild diabetic ketoacidosis is when there is high level of sugar in the blood and the ketone bodies build up in the body ,is a type 1 which can lead to type 2
Isaac
what is the normal range for blood pressure?
BTS
120 over 80
Danielle
low blood pressure; opposite of high blood pressure which is hypertension
Regina
what if your a type 2 diabetic and you have no way to get meds due to no insurance what is some good over the counter medications to take?
Ashley
type 2 diabets is controlled by diet not meds.type 1 is contolled by insulin.
Chloe
type 1 diabets cant be controlled type 2 can be controlled.type 1 is worse than type 2 diabets.
Chloe
type 2 is purely a lifestyle disease, eat healthy, fresh, natural unprocessed real foods.
Danielle
sometime , we already eat diabetic diet than the results of blood sugar level not turn good , what is the reason ?
Muhammad
What is a "diabetic diet" though? Be specific. Juvenile diabetes and/or Type 1 diabetes is something that one can be born with, this needs medical diagnosis and intervention.
Danielle
what i mean by diabetic diet is we take fiber-rich food like vegetables,nut and also fish.
Muhammad
ok, no cause a doctor told me I needed metformin and my suger won't go under 300
Ashley
what is the difference between plasma and serum
Gloria Reply
Plasma contains fibrinogen while serum doesn't
Kateregga
plasma ----- fibrinogen = serum
Sneha
serum is blood plasma without fibrinogen or other clotting factors While blood plasma contains dissolved protein like fibrinogen,globulin, and albumin), glucose, clotting factors,mineral ions like Na2+,Cl-1,hormones and carbon dioxide
Prince
In what time stomach empty it's content in to doudemun? what is chyme?
Sneha Reply
write the chemical and mechanical digestion which occurs in stomach?
Sneha
Does absorption take place in stomach? what are absorption in the stomach by which cell?
Sneha
Chemical digestion---Mixtures of the food with the gastric acid Mechanical digestion--- churning of the food in the stomach making it become more involved into chyme
Mercy
absorption takes place in the small intestine because of the presence of the villi
Enada
name the muscles supplied redina nerve
Appu Reply
mechanism of hormone releasing by gland
said Reply
why is muscle tissue not considered to be a type of connective tissue?
Ezel Reply
A Skeletal muscles consist of numerous muscles cells called Muscle Fibers . Three layers of connective tissues surrounded these fibers to make the muscles tissues
Manisha
that's wny connective tissues is not considered as muscles fibers
Manisha
there are 4 types of tissues : epithelial, connective tissue, nervous tissue and muscle tissue, each one has its own properties. The main function of connective tissue is nutrition, it supplies nutrientes to epithelial tissues that are responsible for protection.
Ariete
Muscle tissue has properties that allow movement, the function here is movement and not nutrition like connective tissue.
Ariete
In what time stomach empty it's content in to doudemun?
Sneha
write the chemical and mechanical digestion which occurs in stomach?
Sneha
Does absorption take place in stomach? what are absorption in the stomach by which cell?
Sneha
Does absorption take place in stomach? what are the absorption in the stomach by which cell?
Sneha
mechanism of hormone controlling releasing by gland
said
please can someone explain renin angiotensin aldosteron system for me
okolie

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Source:  OpenStax, Anatomy & Physiology. OpenStax CNX. Feb 04, 2016 Download for free at http://legacy.cnx.org/content/col11496/1.8
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