What you eat is one of the most important determinants of good health. The types of food you eat -- and how much food you eat -- also affects your weight and many other bodily processes. Eating a nutritious, well-balanced diet that meets your body's calorie needs will help your body function properly and stay healthy.
Energy
The food you eat provides your body with calories. Calories are the measure of energy in food, and different types of food provide your body with different amounts of calories. Carbohydrates and protein each supply your body with 4 calories per gram, while 1 g of fat contributes 9 calories. The cells throughout your body use the foods you eat for many different purposes, including energy for movement, thought and growth, cell repair, hormone and enzyme development and preserving and developing muscle tissue.
Weight Control
Your body needs a certain amount of calories each day to be able to function properly. The amount of calories you need is influenced by your age, gender, height, weight and physical activity habits. When you eat approximately the same number of calories your body uses, you maintain your weight. Eating more calories than your body uses leads to weight gain and eating fewer calories than your body uses can lead to weight loss. You can estimate your body's daily calorie needs by using the Daily Food Plan tool from the USDA's ChooseMyPlate program.
Chronic Disease Prevention
Eating the proper amount of food and choosing the right types of food can reduce your risk for developing some chronic diseases. The Harvard School of Public Health reports that filling your diet with a variety of fruits and vegetables reduces your risk for developing heart disease and some types of cancer. Eating more whole-grain foods -- including whole-wheat bread, brown rice and oats -- instead of refined grains can reduce your risk for developing type 2 diabetes and improve your digestive health. Staying at a healthy weight can also reduce your risk for developing heart disease, some types of cancer and osteoarthritis.
Considerations
If you have a specific condition that requires a special diet, follow your doctor's instructions to avoid potential complications. Meeting with a registered dietitian may also be beneficial to develop an eating plan that meets your specific needs. Filling half your plate during meals with vegetables and fruits and the other half with whole grains and lean sources of protein is one way to help control your portion sizes while providing your body with the essential nutrients it needs.
References
- Harvard School of Public Health: The Nutrition Source
- University of Illinois; McKinley Health Center: Macronutrients: the Importance of Carbohydrate, Protein, and Fat; 2008
- United States Department of Agriculture; ChooseMyPlate: Daily Food Plan; 2011
- The Centers for Disease Control and Prevention; Healthy Weight - It's Not a Diet, It's a Lifestyle: Balancing Calories; 2011
- Harvard School of Public Health; The Nutrition Source: Vegetables and Fruits; 2011
- Harvard School of Public Health; The Nutrition Source: Health Gains from Whole Grains; 2011
