FOOD AND METABOLISM Pt1

Substances which provide energy (carbohydrates, fats)



Building blocks for bones, muscles, organs, hormones and blood (minerals, vitamins, proteins)



Substances necessary for various processes to occur in the body such as digestion (fibers, salt)



Substances that protect the body (vitamins, minerals)

features an advanced and realistic simulation of the real human metabolism. If you want you can track not only what you eat you can also monitor basic nutrients intake like minerals and vitamins. You will also be able to choose among several types of food: and you will be free to eat almost anything but you should be aware that there might be the consequences of your actions. This means that you will be able to eat dirt if you choose to do so, but this will surely result in vomiting and dehydration (with losing the precious bodily fluids). An ideal consumption of proteins, carbohydrates, fats, fibers, minerals and vitamins is crucial for a healthy life. This section covers one of the most important aspects of survival in the wilderness - proper food consumption. There are skills that provide you with an opportunity to live healthier (such as Biology/Herbalism or Cooking). The convicts with these skills know how to identify what is edible and cooking helps in preparing food so that it can be used better. This doesn’t mean that you will have to be obsessed with your nutrition, but in the long run if you don’t get enough nutritional substances in your diet, your health and overall physical condition might suffer.The nutrients found in all foods and drinks provide nourishment for the body.There are four key nutrients:Additional nutrients areEnergy is not a nutrient but the “kcal” (“kilocalories” or generally, Calories - food energy) are important for providing the body with the necessary energy for daily activities. Proteins, fats and carbohydrates are converted into energy in different quantities. Vitamins and minerals are also essential nutrients but they are not converted into energy.Energy is required to fuel the bodily processes (metabolism) and physical activity. If you consume more energy than you need for metabolism and physical activity, the excess is stored as body fat. In a way you will need to balance the energy consumed through foods with the energy expended during the day. The more active you are, the more energy you will need, and vice versa.The reference value for an average built person is 2000 kcal (Cal) per day. This covers the basal metabolic rate and light activity.Since energy is also connected to the body mass (muscle mass), the convict with a higher strength attribute will need more calories. For each Strength point above “3”, you will spend 20% more calories. For each Strength point below “3”, you will spend 20% fewer calories.Fats contribute to the energy intake and help you absorb the vital vitamins; therefore, a healthy diet should always contain a certain amount of fats. The two main forms are the saturated fats, predominantly from animal sources, and unsaturated fats, predominantly from vegetable sources. As fats represent a rich source of energy, you should never eat more than the recommended intake. It’s also important to choose unsaturated fats as often as possible, such as those found in oily fish, nuts and seeds and other plants. The reference value for daily intake of fats is 70g per day.High levels of saturated fats raise the blood cholesterol, which then increases the risk of heart disease. You should, therefore, consume no more than the recommended daily intake. The reference value for daily intake of saturated fats is 24g per day.SUGARS Sugars are carbohydrates that provide the body with energy, the body’s fuel. Sugars occur naturally in fruit, vegetables and dairy products and are added for flavor, texture and color. You should aim to consume no more than the recommended intake and limit the consumption of foods high in added sugars and low in other nutrients. The reference value for an average person is 90g per day.Sodium (salt) is necessary for good health; however, in large quantities it can cause adverse health effects by raising the blood pressure. Diets generally contain far more sodium than we need, due to the level of added salt in some packaged products. The reference value for daily intake of Salt for average person is 2g per day.Proteins are important for the growth and repair of the body’s cells and for building muscles. They can also provide energy. Animal-based foods are excellent sources of proteins, such as fish, meat, chicken, eggs, milk, cheese and others. Good sources of vegetable-based proteins include legumes - soybeans, baked beans, kidney beans, chickpeas and lentils, nuts and seeds. Grain-based foods such as bread, cereal, rice and pasta can also contribute with some proteins. It is best to choose protein-rich foods that are low in saturated fats. The reference value for an average person is 50g protein per day.Carbohydrates are the main source of energy that fuels the body and everything it does, even thinking. Carbohydrates are sugars and starches. They are found in fruits and some vegetables, dairy products and grain-based foods such as bread, breakfast cereals, rice and pasta. Grain-based foods that are wholegrain or high in fiber boost the fiber intake. The reference value for average person is 310g carbs per day.Fiber is a substance found in plant. Dietary fiber is found in fruits, vegetables, grains etc. Eating fiber is an important part of a healthy diet plan. The recommended amount of fiber is 14 grams fibers per 1000 Cal consumed.