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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

what is oogenesis
Sonai Reply
movement of small intestine
Bage Reply
which hormone is responsible for Gluten enteropathy
Syed
the diagram of the respiratory system
Praise Reply
Describe sinus of brain
MAHESH Reply
name the 5 layers of skin
Monika Reply
stratum basale, stratum spinosum, stratum granulosum, stratum lucidum, stratum corneum
airiz
those are the layers of epidermis,, then we have the dermis which has got two layers that is papillary dermis and reticular dermis.. beneath the dermis we have the hypodermis( subcutaneous layer) which is not considered as a layer of skin
airiz
what's a feedback
ivhil Reply
is the information or comment about something that one have done
Gaston
may be you mean negative or positive feedback mechanism... in general, they mean body response its changes by hormones
Quran
what is endocrin?
Asim Reply
why should there be an inhibition to the process of gastric production in the intestinal phase
Gloria
endocrine is a system through which the secretions of cell directly poured into blood.
Tanveer
why should there be an inhibition to the process of gastric production in the intestinal
Gloria Reply
what is a stimuli
Emily Reply
environment factor that cause a cell to respond
Quran
name the two types of melanin
Laila Reply
deference between RNA and DNA
Ali
.DNA stands for Deoxyribonucleic Acid. The sugar portion of DNA is 2-Deoxyribose.RNA stands for Ribonucleic Acid.  The sugar portion of RNA is Ribose.2.The helix geometry of DNA is of B-Form (A or Z also present).The helix geometry of RNA is of A-Form.3.DNA is a double-stranded molecule consisting o
ryaisha
DNA consists of nucleotide but RNA consists of nucleoside DNA is double standard but RNA is single standard.In DNA at the nitrogen bases adinine,guanine,cytocin and thymine is present but in case of RNA instead of thymine uracil is present.
Tanveer
what are rdna
Budumari
what is a heart
walker Reply
A heart is an organ in the circulatory system that pumps blood throughout the systemic regions
bernard
what is anatomy
Aisha
Anatomy is the study of internal and external structures and the relationship among body parts. (the study of structure).
Tomi
what is the physiology of the heart
nadine
guys help me with a pathophysiology of asthma
Luyando
asthma is a lungs related disorder in which there is difficulty in breathing due to some allergic factors, their is inflamation of alveoli of respiratory part of lungs.also decreases the surface area.
Tanveer
what is meaning of brain strock and its types?
Tanveer
the pathophysiology of asthma is complex and involves airway inflammation and bronchial hyperresponsiveness pathogenesis of asthma
Omkar
skin infection please explain
Hamza Reply
what is malignant melanoma
Akon Reply
cancerous cells 🙄
Sohan
yes benign is non-cancerous malignant is cancerous.
Joseph
that's a simple way of explaining it however you're different processes like mitosis etc a person can be at risk for developing cancer etc
Joseph
you can tell by an unusual growth of a mole, or change in size coloration with melanoma. which is abnormal growth of your squamous cells.
Joseph
Types of wandering connective tissues
Hassan Reply
what are the meaning of skin
PASHALINA Reply

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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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