Human nutrition standards. Daily calorie intake. How much should a person eat

Nutrition is one of the important points the lives of each of us. After all, not only our well-being, but also the quality of our activities, the duration of life itself, as well as the promotion of health, restoration of immunity and the prevention of many diseases depend on what and when we eat. In addition, human nutrition determines all the basic processes occurring in our body. Their activity and correctness depend on the rational and balanced menu. Therefore, today we will talk about healthy eating for adults and existing standards, which will help you formulate the diet you need.

Principles of proper human nutrition

It has been established that the diet of an adult is based on three basic principles - quantitative, qualitative and compliance with food consumption. The first of them, qualitative, says about the correspondence of calorie content or energy value daily menu and daily energy expenditure of a person. The calorie content of food is determined by the amount of food elements in daily menu and is calculated by multiplying the number of proteins, fats and carbohydrates by their caloric ratio (CFA). Note that these indicators are as follows:

CFA 1 g of proteins – 4.0 kcal;
CFA 1 g fat – 9.0 kcal;
CFA 1 g carbohydrates – 4.0 kcal.

Nutrition for an adult should be prepared taking into account his professional activities. Because each of us is engaged in various physical and mental labor, which requires its own energy costs. That is why, back in 1991, standards for the needs of an adult in basic nutrients and calories were developed and approved, taking into account the work performed. Deviation from these indicators, that is, insufficient calorie intake, can have a detrimental effect on health, weight loss, and metabolic processes And protective properties body. And an overestimated caloric intake leads to an increase in body weight, and in most cases to obesity, which leads to the formation of many diseases.

The second principle of proper nutrition for adults is about a balanced diet, that is, providing the body with all necessary, irreplaceable and useful substances. These include amino acids, polyunsaturated fatty acids, vitamins, calcium and microelements. However, in addition to the listed substances, the human body must also receive dietary fiber(fiber, protopectin, lignin, hemocellulose), antioxidants (vitamin E, C, beta-carotene, selenium), oligosugars, omega-3 and omega-6 acids, as well as minerals.

The third principle of nutrition for an adult is characterized by correct adherence to the regime. It implies the frequency of food consumption, intervals between meals, time and distribution of calorie content between meals. The most rational thing is to eat one meal at a certain time. For an adult, three meals a day are allowed. Reducing this amount has a detrimental effect on health and often leads to many diseases. The intervals between meals themselves should not exceed 5.5 hours, and main meals should be organized at the same time.

As for the distribution of calorie intake for an adult, it would be advisable to use one of the two proposed options, namely:

breakfast – 25%, lunch – 35-40%, afternoon snack – 10-15%, dinner – 25%, which totals 100%;
1st breakfast – 25%, 2nd breakfast – 10-15%, lunch – 35%, dinner – 25%, for a total of 100%.

Quite a lot important factor is also a properly composed diet for an adult, that is, a menu of basic meals. For example, breakfast must include a second hot dish - meat, fish, poultry with side dishes, cottage cheese, vegetables and cereal dishes. It is also recommended to include bread or sandwiches and hot drinks - tea, cocoa or coffee. But lunch should be the most high-calorie and consist of 4 main courses - an appetizer, the first hot dish, the second hot dish, a sweet drink or a sweet dish. For dinner, you should also have a second hot dish, but the food should leave the stomach easily and be properly digested to prevent sleep disturbance.

A little about the nutritional standards of an adult

As noted above, back in 1991, nutritional standards for adults were established. However, this term is imprecise. It is more correct to talk about physiological needs body in basic meals. For example, the ratio of proteins, fats and carbohydrates is determined by gender, age, motor activity, health status and other factors, and can be 50:15:35. Based on this, for the average woman the calorie intake is 2100 kcal, and for a man 2700 kcal.

If we consider the nutrition of an adult, then its balance should be based on the following indicators:

2 liters of water daily;
80-100 g of fats, 10% of which are vegetable fats;
no more than 0.1 g of vitamins;
no more than 20 g of salts;
0.75-1.5 g of protein per 1 kg of human weight;
10 g of carbohydrates per 1 kg of human weight.

In conclusion, we note that an institute in Switzerland has proposed an interesting classification of food products, according to which our body will receive all the substances required by standards. This list includes 7 main groups and is as follows:

Recommendations for proper nutrition They often sin with vagueness: the call to eat “more vegetables” and “less sugar” causes confusion for many, because if for one person “a lot of sugar” means two teaspoons, then for another the syrup is “sourish.” When planning your diet, you should proceed from your needs and preferences, and as a more specific guideline, you can rely on objective daily and weekly food standards calculated for an average-weight adult.

Meat: 170 g per day

IN daily norm for an adult of average weight and age - 170 g of meat per day - includes both poultry and meat. It is highly desirable that half of this norm be poultry, in which case the intake of cholesterol into the body will be optimal. The fact that this norm is daily does not mean that you should definitely eat this amount of meat every day: you can eat it, for example, 4 times a week - 250 g.

Fish: 300 g per week

Optimal – 3 times a week for 100 g or 2 times a week for 150 g. Since in fatty varieties fish (salmon, trout, tuna, mackerel, herring, etc.) contain very healthy omega-3 fatty acids; nutritionists recommend including the consumption of these types of fish in the specified norm. Also included in the norm are all seafood - shrimp, mussels, squid, etc. Try to eat a varied diet!

Vegetables: 300-400 g per day

This norm is a minimum per day; if you eat more, it will only be for the better. The principle of diversity in relation to vegetables is realized in the fact that it is very desirable to include both cooked (stewed, boiled, fried, in soups) vegetables and fresh, raw (in salads) in the daily diet. Make sure that this norm is not completely covered by starchy, hearty vegetables (potatoes, beans, beans, peas).

Fruits: 200-300 g per day

As with vegetables, this is the minimum; It's good if you eat even more fruit. Besides, 200-300g is just a large apple, a couple of peaches or a full cup of berries, which is not that much. When we talk about fruits, we mean fresh fruits, since fruits made from jam or compotes no longer have an impressive range of useful properties. But fresh and recently prepared fruits also count (peaches in pies, scalded pears in fruit salad or oven-baked apples).

Cereals: 6-8 servings per day

Grain products include all cereals, as well as bread and pasta. It is highly advisable to consume as much as possible (from unprocessed grains). To get an idea of the portions, it is worth considering that one serving of grains is half a cup of ready-made porridge or pasta, a slice of bread 50-75 g. That is daily norm 8 servings are a large plate of porridge, pasta (up to 4 cups of the finished dish) or 350-450 g of bread. It will be healthier for the body if you eat all types of grains - but little by little: for example, 200 g of bread + a small plate of porridge.

Bread: 200-250 g per day

Despite the fact that bread belongs to grain products, it should be placed in a separate group, since this is exactly how people themselves perceive it - separately, as an independent product - when they consume it. The norm of 200-250 g should include both white and black, and it is highly desirable that there is a place in this list for whole grain bread (with bran). With a balanced diet, the daily norm will look something like this: one small white bun (80-100 g) and 100 g of black grain bread.

Fats: 1-1.3 g/kg per day

The daily fat intake is 1-1.3 g per kg of your weight per day. That is, if you weigh 80 kg, your norm is 80-90 g of fat. Important: this norm includes all fat consumed per day, including from ready-made meals. Therefore, when calculating the volume consumed in pure form fats (vegetable oil, butter), you must keep in mind that this is not the only fat you consume. You also need to ensure that daily diet there was both an animal and vegetable fat, and the share of unsaturated fats (vegetable) was at least 50% of the total.

Sugar: 9 (6) teaspoons per day

The consumption rate is 9 teaspoons (for men) and 6 teaspoons (for women) per day. The norm includes not only visible sugar (what you, for example, put in tea, added when baking a pie, or consumed as candy), but also hidden sugar - sugar from dishes. Sugar is present in an overwhelming number of dishes (yogurt, baked goods, bread, cereals, cottage cheese products, sweets, dried fruits, etc.), so if you are not going to count every grain of sugar in your diet, try to cut your sugar intake by 2- 3 times. By consuming 2-3 tablespoons of sugar, you will know that you got the rest from ready meals.

Salt: 5 g per day

The daily dose is 1 teaspoon (5 g). The norm includes both “live” salt in your soup or salad, and hidden salt in marinades, herring, chips, bread, sausage, etc.

Coffee: 300 mg caffeine per day

The appropriate amount depends on the powder used, the concentration, strength and type of coffee, but on average 300 mg of caffeine is contained in 300-400 ml of ready-made moderate-strength coffee brewed from natural powder, or in 500-600 ml of a drink made from instant coffee.

Alcohol: 30 (20 for women) ml ethanol per day

When we talk about alcohol, we do not mean the “norm”, but the permissible dose of alcohol - the amount that does not cause serious harm to the body. The permissible dose is 20 ml of ethanol per day for women, 30 ml of ethanol per day for men. To calculate the volume of an alcoholic drink, it is enough to know the ethanol concentration and the strength of the drink. So, if you drink 10% wine, then permissible dose will be 200 ml (medium glass) of wine for a woman and 300 ml for a man.

Rational nutrition means nutrition that is sufficient in quantity and complete in quality. Basis rational nutrition is the balance (optimal ratio) of all food components. At least 60 substances that make up human food require such balance (essential and non-essential amino acids, polyunsaturated fatty acids, phosphatides, lecithin and sterols, including cholesterol, β-sitosterol, fats, sugars, starch and pectins, vitamins, minerals elements, organic acids, etc.). Modern nutritional hygiene studies not only the usefulness of vital substances exogenously entering the body, but also the issues of optimal synthesis of these substances in the body itself.

Rational nutrition is an important factor in increasing the level of public health. Rational nutrition should take into account age, character labor activity, gender, climatic, national and individual characteristics. The monotony of food interferes with nutritional balance and inhibits internal synthesis of substances. Long term shutdown separate groups food products and sharp narrowing their range limits the body’s ability to select vital substances, balance and maintain them normal level internal synthesis. The problem of making the most complete use of the synergistic properties of nutrients, which makes it possible to ensure balanced and complete nutrition with its minimum energy value, is important task food hygiene.

The daily calorie requirement for people of active age in settlements with good or satisfactory public services has been developed (Table 1), as well as standards daily requirement in proteins and fats (Table 2). The following principles of nutritional balance have been established and tested in practice: 1) the ratio of proteins, fats and carbohydrates - 1:1:4; 2) the amount of proteins (see Proteins in nutrition) - 14-15% daily calorie content; 3) the amount of animal proteins - at least half of the daily protein intake; 4) amount of fat (see Fats in nutrition) - 30% of daily calories; 5) the specific gravity of animal fat - 75-80% and vegetable oil - 20-25% of the daily norm; 6) the amount of carbohydrates - 55-56% of the daily calorie intake.

Table 1. Daily norm adult nutrition in calories

Note. Professional groups: I - professions not related to physical labor; II - professions of mechanized labor; III - professions of non-mechanized or partially mechanized labor; IV - professions of heavy, non-mechanized labor.

Table 2. Daily intake of proteins and fats

Table 3. Daily nutritional norms for children

* Nutrient and energy requirements are given without taking into account nutritional value mother's milk.

Children need relatively more plastic substances. Taking into account this requirement, special physiological nutritional standards have been developed for children (Table 3).

Differentiation of energy value of food depending on climatic conditions produced by reducing fat consumption in the southern zone and increasing it in the northern. The specific gravity of protein remains constant in all climatic zones. The rationing of carbohydrates is changing significantly, the proportion of which is increased in the diet of people living in the southern zone, and slightly reduced in the northern regions.

Energy indicators of nutrition are not the same in different climatic zones. In the northern zone they are increased and in the southern zone they are decreased. Calorie content and the ratio of basic nutrients in different climatic zones for the male population engaged in mental work and other activities not related to physical labor are shown in Table 4.

Nutrition for older people is built taking into account the characteristics of the aging body: a decrease in the intensity of oxidative processes, a decrease in cell activity, a slow progression metabolic processes, decreased functionality of the digestive glands, etc., reduction in the functions of all body systems and the development of atrophic processes. Hence the need to limit nutrition in old age. This limitation is made in accordance with the volume physical activity And general level mobility of an elderly person. For elderly people and old age The following physiological nutritional standards have been developed (Table 5).

Table 5. Daily nutritional intake for older people

For people over 70 years old, see table 6 for energy and nutrient requirements.

The diet of older people contains less carbohydrates and partly fats (daily intake no more than 80 g, including 70% animal and 30% vegetable). Refined foods are especially limited: sugar, confectionery, and also bakery products premium, polished rice, semolina etc. Sugar should account for no more than 15%, and carbohydrates from potatoes, vegetables and fruits should account for no less than 25% of the total amount of carbohydrates daily ration. It is desirable to increase the specific gravity of whole grain products (bread made from wallpaper flour, etc.). Rational norm proteins in old age are considered to be 1 8 per 1 kg of body weight. In old age, the quality of protein in the daily diet is important.

Milk proteins are of particular value - the most profitable sources essential amino acids(cm.). Animal products should provide about 60% of the total protein in the diet, half of which should be milk proteins.

Nutrition should be based on the digestibility of food products. Digestibility coefficients of basic food products are given in Table 7.

Table 7

Product Name	Digestibility coefficient (in%)
Product Name	proteins	fat	carbohydrates
Meat and fish products	95	90	-
Milk, dairy products, eggs	96	95	98
Flour of the highest, I, II grades, bread made from it, pasta, semolina, rice, rolled oatmeal, oatmeal	85	93	96
Wallpaper flour and bread made from it, legumes and cereals (except semolina, rice, rolled oats and oatmeal)	70	92	94
Confectionery, honey, jam	85	93	95
Sugar	-	-	99
Fruits, berries, nuts	85	95	90
Vegetables	80	-	85
Potato	70	-	95

* For other vitamins, the requirements have not yet been clarified and are under development.

In a balanced diet, important importance is attached to vitamin content. Vitamins (see) are vital in all age groups. The norms for vitamin requirements (mg/day) are given in Tables 8 and 9.

* For other vitamins, the requirements have not yet been clarified and are under development.

It is not always possible (for example, in the winter months) to satisfy the body’s need for all vitamins due to their natural content in food products. Hence the need to vitaminize the population synthetic vitamins. In the USSR, flour, sugar, milk, and edible fats were fortified with vitamins (C, B1, B2, PP and A) (Table 10).

Fortification can also be carried out by directly introducing vitamins into food before consumption (in children's institutions, hospitals, sanatoriums, factory and other public canteens). Priority vitaminization ascorbic acid children in child care institutions are subject to (35 mg/day per child) and patients in medical institutions(100 mg/day per patient). Important role minerals play a role in nutrition (see).

Minerals are rightly classified as biologically necessary substances. To ensure their digestibility, minerals must be balanced.

The physiological human need for some mineral elements is shown in Table 11.

Important has a power mode. For an adult, the most justified is four meals a day with intervals between meals of 4-5 hours (Table 12).

Note. Option I - 3 meals a day; Option II - 4 meals a day.

For people with mental work and the elderly, the diet can be more uniform without a sharp emphasis on breakfast and lunch.

Nutrition is the main source of nutrition for the body necessary elements. The principles of healthy human nutrition imply consuming a certain amount of proteins, fats, carbohydrates, microelements and vitamins every day. We replenish all these components daily by eating. Since food is the basis of the body’s vital functions, special attention It is worth paying attention to their quality, as well as the diet.

Experts distinguish several types of nutrition - rational and dietary.

Basics of rational human nutrition This is a healthy, balanced, daily intake of food by a person, at a certain time, with the maximum regulated amount of essential nutritional components.

Correct dietary food – nutrition of a person with any deviations from normal operation body. Such nutrition is formulated in such a way as to maximally support and “unload” the diseased organ or system of the human body.

Now let's take a closer look at the nutritional components.

Squirrels– the main “building” element of the human body. Thanks to em, new cells are formed, and it is also actively involved in metabolism. For normal life, a person needs to consume about 100-120 grams. protein per day.

Fats- the main source of energy in the human body. This element contains saturated and unsaturated fatty acids, lecithin, as well as vitamins A, B and E. Fats are also divided depending on their origin into animal and vegetable. A person needs to consume 100-150 grams per day. fats, keeping the balance that 70% of them should be of animal origin and 30% of plant origin.

Carbohydrates They are also a source of energy for the human body. In combination with proteins, they contribute to the formation of hormones and enzymes necessary for the normal functioning of the body. On average, you need to consume about 400-500 grams per day. carbohydrates.

All this must be taken into account to understand daily human nutritional requirements(a separate conversation about the nutrition of pregnant women). If done correctly balanced diet and adherence to food intake, the human body regularly receives required quantity nutrients that are necessary for normal height development and functioning of all organs and systems of the human body.

Attention!!!
There is an important comment to this publication (see below)

The recommendations were developed by the State Research Center for Preventive Medicine of the Ministry of Health of the Russian Federation, with the technical support of the project "System preventive measures and the health of the population of Russia" of the Ministry of Health of the Russian Federation and the TACIS program.

What is healthy eating?

Variety of products
Balanced diet
Tasty
Inexpensive
Useful for everyone

Why is it important to eat right?

Because it makes it possible:

Prevent and reduce risk chronic diseases
Maintain health and attractive appearance
Stay slim and youthful
Be physically and spiritually active

How to eat properly?

Modern model healthy eating looks like a pyramid. Based on it, you can make balanced diet for every day.

The pyramid is based on bread, cereals and potatoes (6-11 units per day).

The next step is vegetables and fruits (5-8 units per day).

At the next level are dairy products (milk, yogurt, cheese - 2-3 units per day), as well as meat, poultry, fish, legumes, eggs and nuts (2-3 units per day).

At the top of the pyramid are fats, oils (occasionally, 2-3 units per day), as well as alcohol and sweets (occasionally, 2-3 units per day).

Balanced diet- this is the consumption of products in the optimal ratio.

All products are divided into six main groups:

Bread, cereals and pasta, rice and potatoes
Vegetables and fruits
Meat, poultry, fish, legumes, eggs and nuts
Dairy products (milk, kefir, yogurt, cottage cheese, cheese)
Fats and oils
Products whose consumption should be limited. Be careful with them!

By consuming the recommended number of servings ( conventional units) of each food group, you can be sure that during the day you will fully meet the body's needs for all necessary nutrients in sufficient quantities.

What's happened nutrients and what functions do they perform in the body?

Squirrels- - “bricks” from which the body and all the substances necessary for life are built: hormones, enzymes, vitamins and other useful substances.

Fats provide the body with energy, fat-soluble vitamins and other useful substances.

Carbohydrates- the main supplier of fuel for life.

Dietary fiber- promote good digestion and absorption of food, necessary for the prevention of cardiovascular diseases and cancer.

Minerals and vitamins support proper metabolism and provide normal functioning body.

Products of groups 1 and 2 are the basis of your diet. They are the most beneficial for your health and can prevent cardiovascular diseases and cancer.

1. Bread, cereals and pasta, rice and potatoes(6-11 units per day)

A source of energy, carbohydrates, fiber (fiber), proteins, B vitamins, iron... Build your diet based on these products.

2. Vegetables and fruits(5-8 units per day)

Source of fiber (fiber), vitamins and minerals. The more varied the diet in vegetables and fruits, the better balanced the diet. It is recommended to eat them several times during the day (at least 400 g/day).

vegetable soup

3. Meat, poultry, fish, legumes, eggs and nuts(2-3 units per day)

Source of protein, vitamins and minerals. Meat and meat products With high content fat should be replaced with legumes, fish, poultry or lean meats.

4. Dairy products (milk, kefir, yogurt, cottage cheese, cheese)(2-3 units per day)

A source of protein and calcium, which gives bone strength. Milk and dairy products recommended low content fat and salt.

5. Fats and oils(2-3 units per day)

Consume healthy vegetable oils (olive, sunflower, corn, soybean)
Limit animal (saturated) fats: butter, margarines, cooking fats, as well as fats contained in products (milk, meat, potato chips, baking, etc.).

How to achieve this? Necessary:

Eat foods low in fat ( skim milk, boiled potatoes, lean meat).
Steam food in microwave oven or stew, boil, bake
Reduce the addition of fats and oils during cooking

6. Products whose consumption should be limited. Salt Total quantity should not exceed 1 teaspoon (6 g) per day, taking into account the content in bread, canned food and other foods. It is recommended to use iodized salt. Alcohol (no more than 2 units per day) and sugar (including in sweets, sugary drinks, sweetened foods) They do not contain vitamins and useful minerals, are high in calories and cause obesity, diabetes mellitus, caries. Alcohol consumption should not be regular, daily!

Example of a one-day menu

BREAKFAST

1 plate of rice porridge (1 unit) with low (0.5%) fat milk (½ unit)
1 piece of bread (1 unit)
1 piece of cheese (1 unit)
Tea or coffee

DINNER

1 dessert plate vegetable salad(1 unit) s sunflower oil(1 unit)
1 dessert plate pea soup(1 unit)
1 piece of lean meat (1 unit)
½ dessert plate of buckwheat porridge (1 unit)
2 pieces of bread (2 units)
1 glass of juice (2 units)

DINNER

1 piece of bread (1 unit)
1 dessert plate of vegetable soup (1 unit) with olive oil(1 unit) and boiled potatoes (1 unit)
1 serving of fish (1 unit)

BEFORE BED

½ cup low-fat kefir (½ unit)

Vladimir Ivanov

The effect of a cold clearly demonstrates the work of provoking mechanisms. Sudden cooling of a heated body, for example, in a draft or drinking cold water, leads to a weakening of local immunity factors, which causes a sneezing reflex. As a result pathogenic microorganisms(bacteria and viruses) enter the paranasal sinuses, where the induction of an immune response occurs. Sneezing and coughing contribute to the formation of individual and collective immunity against acute respiratory infections, influenza, meningitis, encephalitis and other infections.

As a result of a painful reaction or traumatic experience, the following alternating stages of change occur: repression, displacement, inversion, motivation.
Any motivated state can be decomposed into stages according to this pattern.
Let us consider, for example, through the prism of this pattern, such concepts as love and friendship...

Paranasal air sinuses ( paranasal sinuses, sinuses) have small openings (ostia) into the nasal cavity, through which, when breathing and, especially, sneezing, microorganisms enter the sinuses and settle on the mucous membrane. The periosteum and mucous membrane are closely fused here and have a common blood supply. Microbial antigens with macrophages or motivated T lymphocytes can easily be transported into the bloodstream bone marrow, where cooperation of these cells with B lymphocytes occurs.

Creative stagnation can occur for several reasons: various distractions, and long absence results or feedback, and stress. They call it differently: creative crisis or stagnation, emptiness, fear of a blank sheet, or simply laziness. In a word, a psychological barrier arises.
How to achieve such a state, which can be called differently, but the essence is the same: creative uplift, inspiration, charge of energy, flight of thought, volcano of ideas, on a creative wave, surge of imagination, on the crest of a wave, enlightenment in the brain, unlimited thinking, breakthrough , stream of consciousness, courage, premonition of success, powerful impulse, fantastic mood, drive, euphoria, intuition, insight, creativity, etc.

A hardened person gets sick with acute respiratory infections and flu in the summer, and a non-hardened person gets sick in the autumn-winter. Winter period with preferential stay in warm rooms perceived by the body modern man, as a continuation of summer. Important reflex zones, which can also cause cold effects, serve the soles of the feet, the surface of the back in men and the buttocks in women. This is apparently due to differences in the distribution of body weight, diaphragmatic breathing in men and chest breathing in women. All of the above for women is certainly associated with childbearing.

This diet is for those who want to lose weight and for general health. The diet is based on the observation that meat food is not only a stimulant of metabolism and physical activity, but is also the strongest factor in increasing appetite. But your appetite will decrease throughout the day if you eat meat dishes in combination with other foods only in the evening, at dinner.
You can make the transition to a new diet easier by using herbal infusions. You should be careful not to overuse the infusions of those herbs that have active ingredients cause diuretic, choleretic or laxative effects.

An article about the nature of atmospheric elements. In particular, the process of condensation of supercooled water vapor is considered, which can cause a sharp decrease in pressure, squally winds and whirlwinds. It is likely that the resulting vortex funnel is untwisted by accelerated air currents, bending around turbulent “protrusions”.

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