Balanced diet: food norms. Menu for different ages for every day

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

Meat: 170 g per day

V daily allowance for an adult of average weight and age - 170 g of meat per day - includes both, and poultry. It is highly desirable that poultry make up half of this norm, 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 such an amount of meat every day: you can eat it, for example, 4 times a week - 250 g each.

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 useful omega-3s fatty acid, nutritionists recommend including the use of these varieties of fish in the specified rate. Also, all seafood is included in the norm - shrimp, mussels, squid, etc. Try to eat varied!

Vegetables: 300-400 g per day

This rate is at least a 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 in the daily diet both cooked (stewed, boiled, fried, in soups) vegetables, and fresh, raw (in salads). Make sure that this rate does not completely overlap with starchy, satisfying 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 fruits. Plus, 200-300 grams is just a big apple, a couple of peaches, or a full cup of berries, which isn't much. Speaking of fruits, we mean fresh fruits, since fruits made from jam or compotes no longer have an impressive set of useful properties. But fresh and freshly cooked fruits also count (peaches in pies, scalded pears in fruit salad or baked apples).

Cereals: 6-8 servings per day

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

Bread: 200-250 g per day

Despite the fact that bread belongs to grain products, it should be taken out to separate group, since this is how - separately, as an independent product - it is perceived by people themselves when using 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 norm of fat 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 rate includes all the fat consumed per day, including from ready meals. Therefore, when calculating the volume of pure form fats (vegetable oil, butter), you need to keep in mind that this is not the only fat you consumed. You also need to make sure that daily diet was both an animal and vegetable fat, and the proportion 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 in the form of a candy), but also hidden sugar from dishes. Sugar is present in the vast majority of dishes (yogurts, pastries, 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. After using 2-3 tablespoons of sugar, you will know that you got the rest from ready meals.

Salt: 5 g per day

Daily 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 of caffeine per day

The appropriate amount of samo depends on the powder used, on the concentration, strength and type of coffee, but on average 300 mg of caffeine is contained in 300-400 ml of finished 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 of ethanol per day

Speaking of alcohol, we do not mean the "norm", but the allowable dose of alcohol - the amount that does not cause serious harm to the body. The allowable 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 concentration of ethanol, the strength of the drink. So, if you drink 10% wine, then allowable dose will be 200 ml (medium glass) of wine for a woman and 300 ml for a man.

Proper nutrition is the key to your health and longevity. At the same time, to convince relatives and friends that counting the calorie content and the amount of food consumed is not an easy task. After all, for this you need to correct daily nutrition. A table will make this task easier. Daily human should include proteins, fats and carbohydrates. Today we will learn how to correctly calculate your rate, taking into account lifestyle and metabolic characteristics.

What are calories

This basic concept that needs to be mastered. Calories are not harmful particles that settle on your thighs and stomach. This is the energy needed every day. The body receives it from food, and then spends it on maintaining the performance of all systems, as well as on daily work.

Energy is needed for everything. For mental work and breathing, for the heartbeat and any movements. That is, not only in order to pull weights in the gym. Each product has a special chemical composition. At the same time, the main substances are the same, just in different proportions. To be able to accurately determine the amount of consumed substances, you need a table. Daily human should be full and varied. You need to include as much as possible. useful products, and as little "ballast" as possible, that is, sweets and refined foods.

Why count them?

At first glance, it's boring - putting each piece on the scales, keeping records. But accuracy to the gram is not required at all. In addition, in a few days you will remember how much this or that portion of food weighs, and you can measure it by eye. And then we need a table. The daily diet of a person must include a variety of products so that as a result you get all the necessary substances, but at the same time do not go over the calories.

If you do not have a pre-written meal plan, then there is a very high chance of exceeding the daily intake of BJU. And usually the situation is in the following way. Essential Substances, in particular, protein, is sorely lacking. But fast carbohydrates are obtained in excess. As a result, a person gains weight.

To avoid this, you need to make a clear nutrition plan for a month, a week and a day. After that, you need to calculate nutritional value, comparing with the table. The daily diet of a person should be compiled taking into account the division of calories into "harmful" and "useful".

Difference from diet

At first glance, absolutely none. Both here and there there is a restriction of the diet. But the principles are different in both cases. All diets have one big drawback - this is a limited set of products. As a result, the body suffers from a lack of certain nutrients. Even if you managed to endure a very strict diet and achieved good results, then he still did not give up his previous eating habits. As a result, they will spoil your harmony.

The daily diet of a person should be carefully measured, while the calculation of the energy value and the amount of food consumed should not become a temporary diet, but a new way of life. Then the result will be stable and long-term.

Your landmarks

If you decide to switch to proper nutrition and start to understand what you eat, then you must definitely study the energy value of certain groups of goods. You don't have to learn them by heart. You can just refer to the table. The daily diet is calculated individually.

It all starts with the fact that you need to start a diary and break it into three columns. In the first, write down all the foods that were eaten and their energy value. The second is physical activity. And in the third, you need to fix changes in weight. By analyzing the data obtained for the week, month, year, you can adjust the diet and achieve the ideal result for you.

Each person needs a different amount of calories per day. This is due to his age and gender specifics, level physical activity, metabolism. For example, if a woman does not move much, then it is enough for her to consume 2200 kcal per day. And a man, with a similar lifestyle, needs 2800 kcal.

If you want to lose weight

The only possibility is to reduce the calorie content of the diet. There is no other option. If you go to the gym and continue to eat above your norm, then muscles will grow under the layer of fat. Yes, and fat reserves often only increase, because a person calmly allows himself an extra bar, because he attends training, so he deserves it.

Therefore, it returns to our kcal table. With its help, the daily diet of a person can be calculated to the smallest piece. For weight loss, the calculations are as follows:

If a woman does not play sports, then for weight loss it will be necessary to reduce the diet to 1000-1200 kcal per day. Men need about 600 kcal more of these numbers.
For those involved in sports, large quantity energy. A woman is recommended 2000, and men 2700 calories per day.

Some subtleties

To reduce body weight, you need to learn how to control consumption high-calorie meals. The table will become a faithful assistant when calculating products for breakfast, lunch and dinner. But there are some other points to consider:

The calorie content of water is not taken into account, since it is zero. This applies to water, tea and coffee. But if you add sugar, milk, honey, then they also need to take a place in your menu. More precisely, they should fit into the norm of consumed calories.
If the menu includes complex, multi-component dishes, then to calculate the final figure, you will need to add the calories of all its components.
When frying foods, you need to add the “weight” of oil to the calorie content of the product. It is recommended to use Teflon pans, which can only be lightly oiled.

We calculate the individual norm

How many calories a day you are supposed to, you can calculate quite accurately. To do this, you need to multiply the value of your weight in kg by 24. This will be the calorie consumption rate for the body at rest. After that, it is disassembled as follows: 20% are fats, 40% are carbohydrates and 40% are proteins.

1.2 - for people who have a large excess weight and lead a completely inactive lifestyle;
1.4 - for people who go in for sports 2-3 times a week;
1.5 - if you are engaged in physical labor every day;
1.6 - for office workers.

Now let's look at a sample menu. The daily diet can and should be changed so that the dishes do not bother, but the principle remains the same. In this case, we will try to keep within the minimum 1200 kcal.

sample menu

The diet will not make you hungry. This can be seen only by looking at the proposed menu.

For breakfast, prepare yourself 200 g vegetable salad(cabbage, lettuce, carrots, herbs), season them with a teaspoon of vegetable oil and add 50 g chicken meat.
Snack - a glass of jelly.
Lunch - 150 g each bean soup and vegetable roast with pork, 100 g potato biscuits.
Snack - tea or kvass and a couple of breads.
Dinner - 100 g of buckwheat and boiled chicken. Apple tea.
Fat-free kefir before bed.

Pretty decent and varied daily ration nutrition should be compiled individually, preferably under the guidance of a nutritionist. If you feel weakness or deterioration, then you should immediately seek advice and reconsider the diet.

Attention!!!
This publication has an important comment (see below)

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

What is a healthy diet?

Variety of products
Balanced Diet
Yummy
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 right?

Modern model healthy eating has the shape of a pyramid. Based on it, you can create balanced diet on every day.

At the heart of the pyramid are bread, cereals and potatoes (6-11 units per day).

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

The next step is 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- 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!

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 the 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.

Alimentary fiber- contribute to good digestion and assimilation of food, necessary for the prevention of cardiovascular diseases and cancer.

Minerals and vitamins support proper metabolism and ensure the normal functioning of the body.

Food 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), protein, B vitamins, iron.. Build your diet around these foods.

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

Source of fiber (fiber), vitamins and minerals. The more varied the diet of vegetables and fruits, the better the nutrition is balanced. They are recommended to eat 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)

Source of protein and calcium, which gives strength to bones. Milk and dairy products are 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, and fats found in foods (milk, meat, potato chips, baking, etc.).

How to achieve this? Necessary:

Eat foods low in fat skimmed milk, boiled potatoes, lean meat).
Cook food for a couple microwave oven or stew, boil, bake
Reduce the addition of fats, oils in the cooking process

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

Example of a one-day menu

BREAKFAST

1 bowl rice porridge (1 unit) with low fat (0.5%) 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 tbsp) with sunflower oil (1 tbsp)
1 dessert plate pea soup(1 unit)
1 piece of lean meat (1 unit)
½ dessert plate of buckwheat porridge (1 unit)
2 slices of bread (2 units)
1 glass of juice (2 units)

DINNER

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

BEFORE BEDTIME

½ cup low-fat kefir (½ unit)

Vladimir Ivanov

The effect of a cold clearly demonstrates the work of provoking mechanisms. Sharp cooling of a warm body, for example, in a draft or drink cold water, leads to a weakening of local immunity factors, which causes a sneeze reflex. As a result pathogenic microorganisms(bacteria and viruses) enter the paranasal sinuses, where an immune response is induced. 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 pain reaction or a traumatic experience, the following alternating stages occur: repression, displacement, inversion, motivation.
Any motivated state can be decomposed into stages according to this pattern.
Consider, for example, through the prism of this regularity 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, they have a common blood supply. Microbial antigens with macrophages or motivated T-lymphocytes can easily be transferred with the bloodstream to Bone marrow, where the cooperation of these cells with B-lymphocytes takes place.

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

A seasoned person gets sick with acute respiratory infections and influenza in the summer, and an unhardened person in the autumn-winter. winter period with predominant stay in warm rooms perceived by the body modern man like a continuation of summer. Important reflex zones, which can also cause catarrhal effects, are 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 in women is certainly related to 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 the appetite will decrease throughout the day if meat dishes in combination with other products are consumed only in the evening, at dinner.
You can facilitate the transition to a new diet by using herbal infusions. You should be careful not to abuse the infusions of those herbs that have active substances cause diuretic, choleretic or laxative effects.

Article about the nature of atmospheric elements. In particular, the process of condensation of supercooled water vapor is considered, which can cause a sharp drop in pressure, squally winds and whirlwinds. It is likely that the resulting vortex funnel is untwisted by accelerated air currents enveloping turbulent "protrusions".

Site sections:

Food and others negative factors providing harmful effect on important human organs:

cartilage tissue

On cartilage tissue Negative influence the following factors and foods:

Excess weight
Sugar
Salt (consumption should be 1.5 - 5 - 6 g per day)
Sweet
Confectionery
Wheat
Beets (due to the high content of purines and beet sugar)

Comments:

Therefore, all the products listed above must be sharply limited or completely eliminated. Moreover, cartilage tissue he is afraid of everything sweet and any muffin, so they need to be sharply limited or completely excluded from the diet, and replaced with honey at the rate of: 30 - 35 - 50 g 3 (three) times a week. Honey is better to drink on an empty stomach with 250 ml of warm (400) boiled water 1.5 - 2.5 hours before breakfast. Instead of white bread, loaves, buns should be eaten with black bread (the norm is 200 - 250 g per day); rice (75 g of rice replaces 100 g of bread). But since rice does not contain fiber, it must be combined with buckwheat: 75 g of rice + 75 g of buckwheat or 100 g of buckwheat + 50 g of rice, which will be equal to 250 g of bread. Such porridge can be cooked with vegetables (100 g of fresh cabbage + 50 g of carrots + 30 g of onions) + 30 g of vegetable oil before eating porridge + 1.5 g of salt, or with raisins (50 g per 1 person).

Porridge from any cereal is cooked for 21 - 23 minutes, it must be boiled in water: at the rate - for 150 g of cereal - 300-350 g of water. For the first 5 minutes, the porridge is cooked over high heat and it is necessary to ensure that the foam does not run out, since everything of value is concentrated in it. Once it starts to thicken, lower the heat and simmer over low heat.

kidneys

The following factors and foods affect the activity of the kidneys:

Water
Note: norm - 1.25 l - 1.5 l - 2.0 l - 2.5 l; but, taking into account the liquid that enters the body with products, since every product contains water in its composition and about 700 (seven hundred) grams enter the body with its products.

Protein (especially meat and fish protein)
Note: Kidneys tolerate better protein dairy products and an egg.

Salt
Note: the norm is up to 5 - 6 grams, but better - 1.5 - 2.0 - 3.0 grams.

Liver

The following factors and foods affect the activity of the liver:

An excess of carbohydrates
Note: only the physiological norm should enter the body from easily digestible starches (honey, sugar, jam, jam, sweets - 35 - 50 grams, jams - 2 tablespoons) - 250 - 270 grams.

Too much protein
Note: 50 - 60 grams of animal proteins, which corresponds to 250 - 270 grams of animal sources, including:
- 150 g of any boiled meat + 120 g of cottage cheese (1 bottle of kefir + 100 g of sour cream);
- 250 g of boiled fish + 120 g of cottage cheese;

Too much fat
Note: 70 - 90 g of fat: 30 g of vegetable oil + 25 g of butter or 30 g of fat, the rest are fats.

Biological activity of vegetables

According to biological activity, vegetables are divided into 7 groups.

table biological activity vegetables

Group	Name of vegetables
	Carrots, hot peppers, sweet potato (sweet potato)
	Pumpkin, sweet potato leaves, spinach (Malabar)
	Schnitt - onion, basil, mint, lemon balm, spinach
	Turnip lettuce, dill, asparagus lettuce, vegetable chrysanthemum, bok chai, osen lettuce
	Green pea, cabbage, lettuce, asparagus
	Tomatoes, sweet green peppers, soybeans

According to the accumulation of radioactive substances, vegetables are divided into 10 groups in ascending order.

Table of distribution of vegetables according to the results of accumulation in them radioactive substances

Group	Name of vegetables





	Potato

As follows from the table, cabbage is the cleanest, but it accumulates nitrates, so it is recommended to consume no more than 100 g per day; before use, it must be soaked (30-60 minutes).

The norm of protein, vegetables, fruits, cereals, legumes consumed by the human body per day

The rate of protein consumed by the human body per day is 100 - 120 g, including:
- 50 - 60 g of animal protein (meat, fish, eggs, cheese, cottage cheese, kefir, curdled milk, milk);
- 50 - 60 g protein plant origin(cereals, legumes, nuts, seeds, bread and all baked goods).
Note 1: - 50 - 60 g of animal protein is found in:
- 150 g of meat + 120 g of cottage cheese;
- 250 g of fish + 120 g of cottage cheese;
- 150 g of meat + 500 g of kefir.

Note 2. Examples of calculating the norm of protein consumed by the human body per day, contained in different foods

Example 1

Initial data:

500 ml of kefir 1.5% fat (15.0 g of protein).

Calculation: 34.65 g + 15.0 g = 49.65 g, which is the norm (50-60 g of protein).

Example 2

Initial data:

150 g beef (34.65 g protein);

500 ml yogurt 1.5% fat (23.5 g protein).

Calculation: 34.65 g + 23.5 g = 58.15 g, which is the norm (50-60 g of protein).

The norm of vegetables consumed by the human body per day is 300 - 600 g per 1 person.

The norm of fruits consumed by the human body per day is 300 - 500 g per 1 person.

The norm of cereals consumed by the human body per day is 110-150 g.

Note: 75 g of cereal replaces 125 g of bread.

The norm of bread consumed by the human body per day is 200-250 g.

The norm of legumes (beans, peas, beans, soybeans, lentils) consumed by the human body per day is 150 - 180 g per 1 person. Recommended for dinner or lunch with vegetables.

Information note!

After taking porridge, it is imperative to take vitamin C after 10-15 minutes to bind phytic acid, which inhibits the absorption of minerals, as well as bread and bakery products. Vitamin C is not formed in the body and is an antagonist of vitamin B12, which, in turn, is found in meat, egg yolks, so vitamin C cannot be consumed with these products. Vitamin B12 is absent in chicken, goose, duck meat; stored in the body in reserve.

Below we bring to your attention applications - tables from which you can independently find out what your normal weight should be, how many kilocalories per day should be contained in the food you eat, and also based on this information, using the tables, you can easily make up for yourself such a menu that it optimally combines proteins, fats, carbohydrates, while the energy value products was equal to exactly as many kilocalories as indicated in the table below just for you. If you want to lose weight then daily calorie content should be lower than indicated in the table for your age and lifestyle. But do not overdo it, it is optimal to reduce calorie content by 15-25%, the main thing is the duration and gradualness in dieting, and not sudden transitions from plentiful food to starvation and vice versa. If you want to gain weight, then you need to, accordingly, also increase the calorie content of food eaten per day, not forgetting about its usefulness / harmfulness.

Appendix, possible options for replacing some products with others

Table of possible options for replacing one product with another

Table of possible options for replacing some vegetables with others

Table of proteins, fats, carbohydrates, water, calories in cooked food

Appendix, body weight for men (according to the New York City Medical Center)

Table of body weight for men (according to doctors in New York)

Height, cm	Figure (Weight, kg)
Height, cm	Skinny	Normal	massive

Appendix, Women's Body Weights (according to New York City Medical Officers)

Body weight table for women (according to doctors in New York City)

Height, cm	Figure (weight, kg)
Height, cm	Skinny	Normal	massive

In order for you to clearly control your weight, it doesn’t matter if you are trying to lose it, gain it or maintain it, in any case you just need to know what daily rate fats, proteins and carbohydrates. The table will help you figure it out in no time.

Rule number one: the key to success is the right balance

All the needs of the body useful substances ah, micro- and macrocomponents, of course, are strictly individual. Therefore, since most of the calculations according to the criterion "daily intake of proteins, fats and carbohydrates" are made for an ordinary, average person, after a while you yourself will understand what exactly your body requires, and you can slightly adjust any program exclusively for yourself.

The most simple formula the ratio of BJU (or proteins-fats-carbohydrates) is approximately 1:1:4. But it is not suitable for everyone, since a lot of nutrition depends on your age, weight, lifestyle and the results you want to achieve. So if you want to know in more detail how to make the most efficient use of this formula in your diet, let's look at each of its components separately.

Squirrels

Protein is a necessary component of all tissues of the human body. V children's body they are needed for growth, in adults - for tissue regeneration. The composition of all proteins includes various amino acids, each of which is simply necessary for a person.

The predominant ones with a unique set of amino acids are nuts, sprouted grains, soy milk, white meat of chicken or turkey, fish, or other fermented milk products, milk.

We select the amount of proteins based on your weight

Daily protein is calculated at the rate of one and a half grams of protein per kilogram of weight. It is desirable that 30-35% of total proteins were of animal origin, and the rest - vegetable. Thus, if the weight of an adult is, for example, 70 kilograms, he should consume 105 grams of protein per day, only a third of which, i.e. 35 grams, should be of animal origin.

Fats

It is a big misconception that you can only harm yourself and your figure by consuming fat. The main thing is that there should be a measure in everything. Fats are simply necessary for the human body, because without them, many cells will not be able to function normally.

All fats that exist in nature are divided into saturated and unsaturated, this is determined by the ratio of fatty acids and glycerol in the composition.

For normal functioning The body needs three main polyunsaturated fatty acids - these are Omega-3, Omega-6 and Omega-9. You can find them in fish pumpkin seeds, vegetable oils(olive, almond).

Saturated fats, selected in a strictly defined amount, saturate the body with the necessary energy. However, be careful a large number of saturated fat in food contributes increased deposition cholesterol on the walls of blood vessels.

What happens if you completely eliminate fats?

It is also worth reducing the consumption of so-called trans fats to a minimum, since their effect on the body cannot be called positive. These fats are often found in flour products especially in margarine.

A lack of fat can lead to a decrease in general immunity, disturbances in the work of the central nervous system, bowel problems and duodenal ulcers.

Excessive presence of fats in the diet is the cause of high blood cholesterol levels, obesity and memory loss.

Carbohydrates

Carbohydrates are one of the main components of our daily diet. Moreover, it is one of the most important sources energy. That is why reducing the amount of carbohydrates consumed will not lead to anything good. It is more important to learn how to choose the “right” carbohydrates.

The energy that comes in per day human body, about three to four fifths should be replenished through precisely complex carbohydrates, one tenth - at the expense of simple, and the rest - when burning proteins and fats. Therefore, the daily rate of protein and carbohydrates in your diet must necessarily correspond to the amount of fat.

All carbohydrates that can only be on your plate are divided into three large groups: monosaccharides, polysaccharides and oligosaccharides. All of them are simply necessary for our body, otherwise no proteins and fats simply can not be absorbed. The largest part of the carbohydrates entering the body are monosaccharides and disaccharides. Be careful, with excessive intake of sugar in your body, some of it can accumulate in the muscles and liver as glycogen.

What other carbohydrates are there?

Also, according to the time or speed of obtaining energy by the body, carbohydrates are divided into fast and slow (or, as they are also called, simple and complex).

Should be a permanent part of your daily diet, but again, do not overdo it, the amount of this substance directly depends on how much you drive. However, the average daily intake of carbohydrates is about 350-500 grams, no more.

One of the most accessible representatives of fast carbohydrates is sugar, since it contains only two molecules - glucose and fructose. Fast carbohydrates (all kinds of sweets, fruits, buns, etc.) are absorbed into the bloodstream with instant speed, almost immediately after we have eaten, but they also disappear as quickly as they appear. Therefore, it is desirable, if not completely, then at least as much as possible to exclude foods supersaturated with fast carbohydrates from your diet. Remember fast carbohydrates are the main contributors to obesity. Therefore, if you want to independently calculate the daily rate of fats, proteins and carbohydrates, be sure to pay attention to the latter.

Unlike the former, slow carbohydrates are absorbed into the blood over a much longer period of time, but on the other hand, this happens much more evenly, and the fat reserves of our body are not replenished.

Daily rate of fats, proteins and carbohydrates: calculation table

The most important thing in the diet is correct ratio the number of which is determined mainly by your age and lifestyle. Remember, the whole point of diets and just proper nutrition is not to completely eliminate all kinds of harmfulness from your diet, leaving only vegetables and herbs. The main and main goal is to make sure that the body receives exactly the amount of nutrients that it needs.

For children and the elderly, the daily intake of fats, proteins and carbohydrates (table below) is significantly different. This must be taken into account. If you strictly follow all the tips mentioned above, you will understand that calculating the daily intake of proteins, fats and carbohydrates is, in general, a simple matter. And the benefits of it are very, very many!

In order to make it easier for you to choose what is right for you, below is the daily allowance of fats, proteins and carbohydrates. The table for men and women contains all the necessary values.

Men

Group	Weak physical loads			Average physical loads			Strong physical loads
Age	18-29	30-39	40-59	18-29	30-39	40-59	18-29	30-39	40-59
Proteins, g	90	88	82	96	93	88	110	106	100
Fats, g	50	48	45	53	51	48	61	58	56
Carbohydrates, g	110	105	100	117	114	108	147	141	135
Energy (kcal)	1670	1550	1520	1850	1790	1700	2350	2260	2160

Women

Group	Weak physical loads			Average physical loads			Strong physical loads
Age	18-29	30-39	40-59	18-29	30-39	40-59	18-29	30-39	40-59
Proteins, g	77	75	70	81	78	75	87	84	80
Fats, g	42	41	39	45	43	41	48	46	44
Carbohydrates, g	90	87	82	99	95	92	116	112	106
Energy (kcal)	1420	1360	1300	1560	1500	1445	1850	1800	1700

Conclusion

Always think carefully about your menu. For example, eating fats at the same time as carbohydrates is not recommended for the reason that with a one-time intake of both of them, the body first of all begins to break down carbohydrates, since it takes much less time for this than for the processing of fats. Thus, fats are simply stored in reserve.

It is better to limit or even eliminate the intake of carbohydrates after six or seven in the evening, by the evening the metabolism becomes a little slower, which means that carbohydrates are no longer completely processed, and insulin enters the blood in excess.

If you want, for example, to lose weight, give up for a while from simple carbohydrates, and fats are best consumed from nuts or fish. Also limit the amount white rice and potatoes.

And in order to make it easier for you to control yourself at first, try starting a food diary. In it you will write down everything that you ate during the day. And you need not just write it down, but also work hard, and before eating, weigh a portion and calculate how much protein, fat, carbohydrates and calories are in it. Only you need to do this really honestly, because you definitely can’t deceive your body! Never forget that there is a certain daily norm of proteins, fats and carbohydrates, which is simply necessary to follow.