Calorie table for baby food. routing

What is the calorie content of foods, why is it necessary?

The calorie content of foods (energy value) is the amount of energy that is produced after digestion and complete absorption of food.

The unit of energy value is the kilojoule (kJ) or kilocalorie per 100 g of food. All foods have calories. But things like black tea and dried dill are low-calorie foods.

Calories are found in proteins, fats and carbohydrates. Proteins create energy and provide metabolism. Fats break down into acids and glycerol, turning into energy. Carbohydrates create energy for biochemical processes. Therefore, calories are needed to live, breathe, move, and maintain blood circulation.

Useful and harmful calories

A calorie is a unit of measurement of heat, energy. They are usually divided into useful and harmful, since some of them, when entering the body, are beneficial, while others are sent to the reserve.

Most calories enter the body from carbohydrates.

Complex carbohydrates are found in:

cereals;
vegetables;
saccharides

Fast carbohydrates - in sugar, chocolate and confectionery. In the first case, the body will receive a lot of energy, microelements, vitamins and amino acids. These are healthy calories.

When simple carbohydrates enter the body, it will receive a significant dose of calories with virtually no useful elements, plus they will go into the reserves of adipose tissue. Such calories are called harmful.

Healthy calories come from natural foods, while unhealthy calories come from processed ingredients enhanced with flavoring additives.

Healthy food pyramid for children

At the top of the food pyramid for children are butter, refined rice, potatoes and white bread. The consumption of these products should be limited, but not eliminated.

One step below are dairy products. They should be moderate in a child’s diet.

Below that, fish, poultry and meat are the main sources of protein. Eating animal meat is necessary regularly.

Next are nuts and legumes. They are sources of fiber and help improve the functioning of the digestive system.

Read also…. Colic in infants: symptoms and how to relieve your baby from pain

The fifth step of the nutrition pyramid is occupied by vegetables and fruits. They are rich in vitamins and other beneficial substances. Vegetables and fruits should be on children's menus every day in abundance.

The sixth step is whole grains and vegetable fats.

And the very base of the pyramid is, of course, water!

Norms for women and pregnant girls

A woman needs less calories than a man.

To calculate the calorie intake per day, they need to take into account:

activity;
age;
individual characteristics;
health.

With an inactive lifestyle, the norm per day will be:

from 18 to 24 years old – 1950 kcal;
from 25 to 49 years – 1750 kcal;
over 49 years old – 1550 kcal.

At an average activity level:

from 18 to 24 years – 2150 kcal;
from 25 to 49 years – 1950 kcal;
over 49 years old – 1750 kcal.

During an active life:

from 18 to 24 years – 2350 kcal;
from 25 to 49 years – 2150 kcal;
over 49 years old – 1950 kcal.

When a woman is carrying a child, she is forbidden to lose weight, but eating “for two” can also be harmful. We need to remember the golden rule - “eat not for two, but for two.”

Table of daily calorie intake per day for men and women

The daily amount of calories per day depends on the stage of pregnancy. As it increases, calorie intake should also increase, ranging from 2500 to 3200 - in the last weeks of pregnancy.

So, the expectant mother should consume at least 3,500 calories per day. Their third part goes to hormonal changes, to providing the fetus with everything necessary, preparing the woman for future childbirth and breastfeeding.

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Calorie intake per day for weight loss.

It is easy to calculate the daily calorie intake per day for weight loss, given that you have already chosen the appropriate option for yourself from the lists above. To lose excess fat, remove 20% of the calories from the resulting option.

For example, you determined that your calorie intake = 2000 cal, which means we subtract 20% from this value and get:

2000 cal – 20% = 1600 cal

Do you want to lose weight very quickly? Remove 40% from your norm:

2000 cal – 40% = 1200 cal

See, it's simple! Try to maintain the number of calories consumed at least 1200 (the minimum value to provide the body with energy). Believe me, consuming 1200 calories a day will help you lose weight very quickly.

Track your weight loss results, take daily measurements in your workbook:

How many calories did you eat;
What is your body weight.

If you buy food products that do not indicate calories (Cal), but kilojoules (J), use this comparison: 1 Cal = 4.184 J.

Daily calorie intake for children.

We have figured out the daily calorie intake per day for women and men. Let's talk about the daily calorie intake for children.

Based on age, the daily norm is as follows:

From 6 months to 1 year – 800 calories per day;
If the child is 1–3 years old, 1300–1500 calories are enough for the body to function properly;
3 – 6 years 1800 – 2000 calories will be considered the norm for children;
When children are 6 to 10, they will need 2,000 to 2,400 calories per day;
And at 10–13 years of age, the daily norm increases to 2900 calories per day.

In the following age intervals, the norm for children is equal to the norm for young men and girls. It is worth paying attention to the quality of the food you give your child. The diet must include fresh fruits and vegetables, cereals. But there should be less sweets and baked goods. Flour products, sugar, and confectionery sweets from the store are real POISON for a child’s body. Nowadays there is so much stuff in the store: chips, lollipops, various sweet drinks. We need to protect our children from this poison.

Some children are very active, and their bodies are growing, so the need for energy is increased. Others behave calmly, and the daily calorie intake may be lower. Parents must themselves determine the daily intake of a little person. It's quite easy to do!

See how much energy is spent on various activities:

calm video games - consumption of 22 calories per hour;
active video games - consumption of 150 calories per hour;
bicycle racing - 118-172 calories/hour;
skateboarding – 74-108 calories/hour;
slow dancing lessons – 100 calories/hour;
even sleeping takes 13-19 calories/hour;
inactive TV viewing consumes 15-22 calories/hour;
doing homework requires 20 calories for every 15 minutes of work;
regular laughter consumes 10-40 calories every 15 minutes.

Table for calculating daily caloric intake.

For convenience, we have provided a table for daily calculation of calorie intake per day for women, men and children.

The daily calorie intake per day for women, men and children will differ dramatically. However, creating the right diet for yourself is quite simple:

Determine your current weight. To lose weight, the daily amount of calories should be less than if you need to gain weight;
select the desired norm from the above tables based on the number of calories consumed and adjust it as necessary;
measure and record your calorie intake and body weight daily;
After a while, look at the result and, if necessary, adjust the daily calorie intake per day.
Be sure to monitor the quality of the food you eat;
Remember the proportions of proteins, fats, carbohydrates.

Do you want to have a healthy and strong body, never get sick and be slim? Follow three simple rules:

Carry out a comprehensive cleansing of the body, starting with the intestines;
Switch to eating raw plant foods without heat treatment and without mixing;
Once a week, do fasting fasting days.

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If you want to lead a healthy lifestyle, you must follow human daily calorie intake

and try not to exceed them. The amount of calories consumed per day depends on gender, age, type of human activity, as well as climate. As children mature and grow, they require more and more calories for the full development of the body. In an adult, daily calorie intake decreases depending on age: the older the person, the less energy he needs. This, of course, does not apply to those who prefer to exercise in old age! Men have a higher calorie intake per day than women. Pregnant women and nursing mothers should remember to get enough calories for themselves and their baby. Athletes can consume 1.5 to 1.8 times more calories per day than non-athletes. Don’t forget that when thinking through your diet, you need to take into account not only the number of calories you consume per day, but also their “quality”. It is completely wrong to think that it is only important not to exceed the daily calorie intake, and what foods you get it from is not important. Your food should be balanced, contain a sufficient amount of protein and a moderate amount of carbohydrates and fats, the excess of which is known to lead to fat deposition. Fats should account for no more than 20-30% of the daily calorie intake, and carbohydrates - no more than 50%. Your diet must include fruits and vegetables, preferably fresh, as well as grains.

Daily calorie needs of certain categories of people

Children

from 6 months to 1 year	800
from 1 year to 1.5 years	1330
1.5 - 3 years	1480
34 years	1800
5 - 6 years	1990
7 – 10 years	2380
11 – 13 years	2860
Boys 14 - 17 years old	3160
Girls 14 - 17 years old	2760
*Adults*
Pregnant women	3200
Nursing mothers	3500
Students (men)	3300
Students (women)	2800
Athletes: men	4500 — 5000
Athletes:women	3500 — 4000
Men engaged in heavy physical labor	4500 or more

Daily calorie intake depending on physical activity and age

Population groups by labor intensity	Age	Men				Women
		Big cities	Small towns and villages	Big cities	Small towns and villages
		Big cities	Small towns and villages	Big cities	Small towns and villages	big cities	small towns	big cities	small towns
Persons whose work does not require physical labor (knowledge workers, office workers)	18-40	2800	3000	3100	3300	2400	2600	2650	2850
	40-60	2600	2800	2800	3000	2200	2400	2350	2550
Mechanical and service workers (telephone operators, salespeople, etc.)	18-40	3000	3200	3300	3500	2550	2750	2800	3000
	40-60	2800	3000	3000	3200	2350	2550	2500	2700
Mechanical workers whose work involves significant physical effort (machine operators, textile workers, etc.)	18-40	3200	3400	3500	3700	2700	2900	2950	3150
	40-60	2900	3100	3100	3300	2500	2700	2650	2850
Workers of partially mechanized labor (miners, machine operators, metallurgists, etc.)	18-40	3700	3900	4000	4200	3150	3350	3400	3600
	40-60	3400	3600	3600	3800	2900	3100	3050	3250
Elderly people	60-70	2350	2500	2500	2650	2100	2200	2200	2500
Elderly people	over 70	2200				2000

Norm for men

The daily calorie intake per day for males is significantly higher. To correctly calculate a man’s energy needs, you need to know his lifestyle and the number of completed years.

25 years	26-45	more than 45
sedentary
2300 kcal	1900 kcal	1600 kcal
average activity
2450-2700 kcal	2450 kcal	2250 kcal
active
3150 kcal	2950 – 3150 kcal	2550 - 2950 kcal

If a man wants to lose extra pounds, the daily calorie intake should be reduced, and if building muscle, it should be increased.

How many calories should teenagers 10-13 years old consume per day?

For girls, their daily amount will be 2150 kcal, and for boys – 2250 kcal. At the age of 13-15, girls are recommended to consume 2300 kcal, and boys - 2500 kcal. Boys aged 15-19 years should consume 3000 kcal. And for girls of the same age – approximately 2400 kcal. Starting from the age of 19, adult values are used to establish daily calorie standards.

It is also important to remember that the life activity of a child is significantly different from that of an adult. Therefore, if children constantly run around and eat more, this is normal. You shouldn’t overfeed your baby, but you shouldn’t underfeed him either.

Norms for children and adolescents

The diet of children and adolescents should be varied and complete, since the teenage body undergoes major hormonal changes and body growth. The daily calorie intake for the younger generation should take into account their physical activity - playing various sports, psychological tension, physical and mental stress per day.

If a girl is active, her norm will be from 1800-2100 kcal. For an active young man, the norm is 2200-2500 kcal. When guys are sedentary, calorie intake should not exceed 2000 kcal.

The daily calorie intake per day for children is determined by age. A small growing organism needs to be provided with a sufficient amount of energy. The growth process of children occurs quickly, so every 6 months the caloric intake must be adjusted.

Taking into account age, the need looks like this:

from 12 months to 1 year 11 months – 1250 kcal;
from 1 year 11 months to 3.5 years – 1450 kcal;
from 3.5 to 6 years – 1850-2000 kcal;
from 6 to 9 years – 2000-2400 kcal;
from 9 to 13 years – 2850 kcal.

You should not increase your caloric intake to normal by increased consumption of flour, confectionery, soda and other products containing a lot of sugar.

This may result in:

gastritis;
overweight;
allergies.

Sample menu for a teenager for a week

The main principle of organizing nutrition for children during a period of rapid growth is balance. Up to 85% of the diet should consist of healthy foods and only 10-15% of sweets or other unhealthy goodies.

One serving of food, on average, is 250-300 g. Ordinary clean (still, boiled, bottled) water - in unlimited quantities.

Table No. 5. Sample menu for 7 days for teenagers from 12 to 17 years old.

Day	Breakfast	Snack	Dinner	Afternoon snack	Dinner
Monday	Oatmeal with prunes and dates	Toast with cheese, tea	Buckwheat with gravy and pieces of beef	Freshly squeezed orange juice	Stewed cabbage with tomatoes, bell peppers
Tuesday	Corn porridge with milk	Curd cake with raisins, tea	Chicken soup, 2 slices whole grain bread	Glass of fermented baked milk	Steamed cutlets, vegetable slices
Wednesday	Pancakes with sour cream or honey, yogurt	Sandwich with liver, compote	Veal steak, stewed zucchini	carrot juice	Piece of baked fish, salad
Thursday	Omelette with spinach and tomato	Pear, tea	Borscht with meat, cheese flatbread	Curd mass with dried apricots	Fish balls, cucumber and tomato salad
Friday	Millet porridge with pumpkin, biscuits with peanut butter	Cottage cheese, apple	Baked broccoli with chicken, boiled brown rice	A glass of kefir	Stuffed cabbage rolls, bread
Saturday	Curd casserole with dried fruits	A handful of nuts, jelly	Spaghetti with meatballs, salad	Yogurt	Ukha, two pieces of black bread
Sunday	Two boiled eggs, homemade oatmeal cookies, tea	Apples	Meat with stewed eggplants and carrots	Cottage cheese	Baked pink salmon, greens

Lower limits of normal

The calorie corridor is the lower and upper limit of calorie intake per day for weight loss or maintenance. Knowing your individual metabolic rate (basal metabolism) will help you find out the lower limit. There are many equations for calculating your metabolic rate. You need to add 200 to the result of the lower limit of the norm, and you get the upper limit.

To lose weight, you need to calculate your individual calorie range and start reducing it. Doctors advise not to eat less than the lower limit of normal - 900-1000 calories per day. If someone who is losing weight eats less, they will constantly feel hungry and be stressed. At the same time, weight loss will stop, as the body will leave energy in reserve.

Proper nutrition for teenagers: nutritional features for girls and boys

Proper nutrition for a week

The system of proper nutrition in general is of equal importance for both teenage boys and teenage girls. The difference in approaches to organizing proper nutrition for children of different sexes lies mainly in how many calories a teenager should consume. If for teenage girls from about eleven years old the normal amount of calories per day is 2500, then for boys this amount is slightly higher - 3500-4000. Because of this, the menu as a whole is changing.

Boys are encouraged to focus on meat in the proper nutrition system

In a healthy nutrition system, boys are encouraged to focus on meat and meat-containing products, as well as vegetables that are rich in protein and carbohydrates. Girls, more than guys, need carbohydrate foods, which are ideally consumed in the morning to preserve their figure.

The difference in food intake between boys and girls is mainly explained by the hormonal background of children. The composition of hormones in boys and girls is very different, and, therefore, the food for obtaining such hormones is selected individually.

Why you need to stick to your daily calorie intake

Basal metabolism is the metabolism that occurs when a person sleeps or is at rest.

Caloric intake is spent on natural physiological processes:

breath;
circulation;
maintaining temperature;
growth of new cells.

Therefore, when calculating metabolism at absolute rest, the need for calories for active physical activities is not taken into account.

Proteins, fats and carbohydrates, when entering the body, ensure the functioning of all organs and release energy for solving everyday tasks and actions. By providing the body with the required amount of calories, a person significantly facilitates the work of the entire human mechanism. The body will respond with health, stamina, resistance to bacteria and good mood.

Consequences of insufficient and excess calorie intake

Insufficient or excessive calorie intake may be asymptomatic, or may lead to the appearance of visible diseases and the development of pathological conditions in the body.

Poor nutrition can lead to:

decreased immunity;
mental illnesses;
problems with the stomach and intestines;
oncological diseases;
disorders of the physical development of children and others.

Consequences of eating in excess:

obesity;
diabetes;
diseases of the heart and blood vessels;
atherosclerosis and others.

To prevent these consequences, you need to balance your diet, replace high-calorie foods with low-calorie foods, combine proper and balanced nutrition with exercise and spending time in the fresh air.

The right approach to losing weight for a teenager

To develop a suitable diet for a teenager, it is necessary to make fundamental changes in the daily menu based on proper nutrition.

No strict diets! In no case should a growing body suddenly cut back on food. The menu should be varied and balanced.

Many doctors agree that in the case of teenagers, it is important during a diet not so much to reduce weight as to prevent its further increase. The child will grow, stretch out, and eventually the weight will return to normal.

If you are not sure that your child has problems with body weight, do not rush to make calculations suitable for an adult, when 110 is subtracted from height in centimeters. With children, this approach simply does not work.

Pediatricians calculate the correct, healthy weight of a child, taking into account not only height, but also age, as well as gender.

To see if your child has a weight problem, look at the table showing normal weight levels for children and teenagers.

Age	Girls Height, cm and Weight, kg		Boys Height, cm and Weight, kg
12	145-154	36-45	143-154	34-45
13	151-159	43-52	149-160	38-50
14	115-163	48-58	156-167	43-56
15	157-166	50,5-60	162-173	48-63
16	158-166	52-61	167-178	54-69

To encourage your teen to normalize their body weight, calculate the caloric content of their normal diet before developing a new healthy diet menu. You can subtract 20–25% from the resulting figure. It is permissible to reduce a teenager’s usual energy value by only a quarter.

Calculation of the norm using the Muffin-Jeor formula

In 2005, the Muffin-Geor formula was introduced to calculate caloric intake per day. The equation was introduced by a team of nutritionists from America under the guidance of outstanding doctors - Muffin and San Jeor. The formula is based on calculating caloric needs to maintain current weight, taking into account activity.

There is a theory in 2 forms - simplified and modified:

1. A simplified method shows calories for the metabolism of men (MME) and women (WOZ):

OOM = (10 * kg (weight)) + (6.252 * cm (height)) – (5 * age) + 5;

TL = (10 * kg (weight)) + (6.252 * cm (height)) – (5 * age) – 162.

2. The modified Muffin-Geor equation provides a clearer calorie figure, taking into account daily physical exertion - the resulting result of BW and TB is multiplied by physical activity.

Activity is divided into 5 stages depending on physical activity:

1.2 – small;
1.38 – weak;
1.55 – moderate;
1.73 – large;
1.9 – super large (includes people who physically work and train every day).

Nutrition for a nursing mother by month

Proper nutrition for a week

When creating a menu, it is necessary to take into account safe food products for a nursing mother by month. The table details the order of introduction of products, depending on the age of the child.

Month	Authorized Products	Prohibited Products
0-1	steamed vegetables, buckwheat, rabbit, veal, turkey, baked apples, kefir, cottage cheese, low-fat soups	semolina, fresh vegetables, citrus fruits, potatoes, pasta, white bread, cabbage, mayonnaise, coffee, sausage, margarine, seafood, baked goods with yeast
1-3	sour cream 15%, raw vegetables, herbs, low-fat soups
3-6	onion, juices, pork, pepper, Borodino bread
6-9	cucumbers, tomatoes, cabbage, honey, fish casserole	smoked and fried foods, canned food, alcohol, chocolate, semi-finished products
0-12	healthy food based products

At first, the mother's food should be light, since the gastrointestinal tract of a newborn baby is able to digest only breast milk. The most optimal diet would be low-fat soups, cereals and stewed vegetables. You can add biscuits and fruit from the oven. Next, you need to create a diet based on the principles of proper nutrition, tracking the individual reaction of the child’s body. For long-term feeding, you must follow the advice for one-year-old children.

Harris-Benedict formula

The Harris-Benedict equation has been very popular for many decades and has earned approval from experts. It was founded in 1919. Due to its simplicity, the formula is able to determine the individual calorie requirement.

The equation calculates the required caloric volume for metabolism (BOO). After which it becomes obvious how much fewer calories you need to eat to start losing weight.

SBI according to the Harris-Benedict theory (age - full years, height - centimeters, weight - kilograms):

female gender: BOO = 655.2 + 9.61 * weight + 1.851 * height – 4.69 * age;
male gender: BOO = 66.48 + 13.76 * weight + 5.01 * height – 6.75 * age.

In 1984, the equation was revised and adjusted due to innovations in medicine and people's lifestyles:

female: BOO = 447.594 + (9.248 * weight) + (3.099 * height) – (4.331 * age);
male gender: BOO = 88.363 + (13.398 * weight) + (4.798 * height) – (5.678 * age).

Ketch-McArdle formula

The Ketch-McArdle equation is based on calculating lean body mass, which makes it possible to more accurately determine calorie needs per day. The calculation is carried out taking into account muscle mass (MMT), so it is equally suitable for both male and female representatives.

Basal metabolic rate = 370 + 21.6 * muscle mass.

For example, for a person weighing 53 kg, with a fat percentage of 20% (10.6 kg of fat), which means that body weight without fat will be 53 - 10.6 = 42.4 kg, the calorie requirement per day will be:

370 + (21.61 * 42.4) = 1286 calories

In this case, activity should be taken into account, for example, it will be equal to 1.55 (training or physical work more than 2 times a week). Calorie requirement per day = 1.55 * 1286 = 1993 calories.

Marfin-Jeor formula

It was developed more than 20 years ago and today is considered one of the most accurate. First you need to calculate the basal metabolism - the number of calories the body needs for life in conditions of complete rest (breathing, blood movement, hair and nail growth, etc.).

OO (basal metabolic rate) is calculated using the following formula:

OO (women) = 9.99 * weight (in kg) + 6.25 * height (in cm) - 4.92 * age (years) - 161
OO (men) = 9.99 * weight (in kg) + 6.25 * height (in cm) - 4.92 * age (years) + 5

Then you should calculate how many calories a person needs per day, taking into account their lifestyle. To do this, multiply the resulting OO by the coefficients:

Sedentary lifestyle: OO*1.2
Light activity (sports 1 to 3 times a week): OO*1.375
Average activity (sports 3 to 5 times a week): OO * 1.55
High activity (exercising daily): OO * 1.725
Very high activity (daily active sports, for example, intensive training twice a day, or heavy physical labor at work): OO * 1.9

Many are of the opinion that women need to consume no more than 2,000 calories to maintain weight. Calculating the number of calories using the formula, for example, for a thirty-year-old woman who works in an office (sedentary job), weighs 70 kg and is 160 cm tall, we get 1669 kcal. That is, by consuming 2000 kilocalories daily, this woman will slowly but surely get better. Looking carefully at the formula, you can understand that the number of calories depends on weight and age: the older the age and the lower the weight, the fewer calories a person needs daily.

WHO formula

The World Health Organization equation is based on daily caloric needs based on activity (weight in kilograms).

For girls and women of age:

18 - 29: kfa * (0.0641 * weight + 2.038) * 241;
30 - 60: kfa * (0.035 * weight + 3.540) * 241;
over 61: kfa * (0.039 * weight + 2.756) * 241;

For boys and men of age:

18 - 29: kfa * (0.064 * weight + 2.897) * 241;
30 - 60: kfa * (0.485 * weight + 3.654) * 241;
over 61: kfa * (0.493 * weight + 2.460) * 241.

CFA is activity and can take on the following meaning:

1 – low, minimal loads;
1.3 – average, training from 2 times a week, moderate work;
1.5 – high, physical work, constant sports.

For example, a 28-year-old girl weighing 48 kg with a high level of CFA needs: (0.064 * 48 + 2.038) * 241 x 1.5 = 1847 kcal.

Children under three years of age require 1,540 calories per day for full development. Children from three to seven - 1970 calories. For all ages, breakfast and dinner should make up 25% of the diet, lunch - 35%, afternoon snack -15%. The composition of the food is also strictly calculated - for one part protein and fat there are four parts carbohydrates. The diet of children in kindergarten must include vegetables (200 - 250 grams per day, depending on the age of the children), as well as cereals, butter, and meat. Two or three times a week, dishes from fish, cottage cheese, and eggs appear on the kindergarten menu. Herring and sausages are also found in the list of dishes, but they are allowed to be given no more than once every 10-12 days.
Calorie content of menu dishes
No.	Name of dishes	Output, g
Cottage cheese dishes	B	AND	U	TO
1	Carrot soufflé with cottage cheese	120/20	9,496	13,736	19,53	238,078
2	Carrot soufflé with cottage cheese	150/30	11,985	18,101	24,526	306,992
3	Cheesecakes with raisins	50/15	11,455	16,576	16,356	218,27
4	Cheesecakes with raisins	100/30	18,855	25,574	32,452	436,27
Bakery	B	AND	U	TO
1	Bun with raisins	50	4,731	10,747	31,779	241,037
2	Cheesecake with cottage cheese	36	5,193	4,914	18,804	139,262
3	Cupcake Capital	50	2,871	13,343	27,486	241,216
4	Cookies Zvezdochka	25	1,421	5,719	14,805	118,509
5	Oatmeal cookies	40	2,107	8,501	24,974	183,671
6	Yeast pie with jam	35	2,292	3,394	19,659	122,908
7	Yeast pie with cottage cheese	35	2,469	3,559	14,71	100,226
8	Yeast pie with apples	35	2,341	4,991	17,907	126,064
9	Sochniki with cottage cheese	80	11,282	18,881	46,049	395,61
Side dishes	B	AND	U	TO
1	Boiled potatoes with herbs	150	3,14	8,868	27,718	197,16
2	Boiled potatoes with herbs	120	2,515	7,919	22,099	164,88
3	Crumbled buckwheat porridge	150	3,167	14,58	17,281	208,463
4	Crumbled buckwheat porridge	120	2,54	12,006	13,852	169,976
5	Corn porridge viscous	150	3,581	13,509	31,772	260,079
6	Corn porridge viscous	120	2,54	12,006	13,852	169,976
7	Wheat porridge viscous	150	4,266	6,254	22,867	168,623
8	Wheat porridge viscous	120	3,421	5,334	18,328	138,049
9	Carrots stewed with corn in Bechamel sauce	150	6,106	15,629	26,874	269,76
10	Carrots stewed with corn in Bechamel sauce	120	4,869	12,462	21,429	215,103
11	Mashed potatoes	150	3,409	12,333	24,955	219,139
12	Mashed potatoes	120	2,753	10,242	20,139	179,453
13	Mashed potatoes with carrots	150	3,052	12,188	19,509	195,753
14	Mashed potatoes with carrots	120	2,465	10,125	15,745	160,584
15	Vegetable stew	150	4,917	39,045	24,777	467,999
16	Vegetable stew	120	3,933	31,236	19,821	374,399
17	Boiled rice with butter	150	3,547	5,416	41,455	226,305
18	Boiled rice with butter	120	2,828	4,319	33,056	180,453
19	Rice with vegetables	150	3,602	16,862	30,624	284,602
20	Rice with vegetables	120	2,865	12,83	24,531	221,88
Hot dishes	B	AND	U	TO
1	Stuffed cabbage rolls with meat	50/15	5,505	6,575	6,925	107,363
2	Stuffed cabbage rolls with meat	100/30	10,991	12,158	13,443	205,475
3	Fish zrazy with egg	37/1	5,36	8,993	1,733	108,854
4	Fish zrazy with egg	74/2	10,69	17,047	3,395	210,047
5	Steamed chicken cutlets	30/1	4,846	4,395	4,933	78,08
6	Steamed chicken cutlets	50/2	7,661	7,425	5,137	117,172
7	Steamed fish cutlets	30/1	4,703	7,714	1,73	94,828
8	Steamed fish cutlets	50/2	7,926	12,697	2,913	157,075
9	Omelet with carrots and green peas	50	5,95	11,514	3,993	145,28
10	Omelet with carrots and green peas	75	4,412	8,606	2,722	107,42
11	Omelet with vegetables and cheese	50	5,715	9,688	1,677	118,71
12	Omelet with vegetables and cheese	75	7,076	11,971	2,38	147,8
13	Stuffed peppers	100/30	10,625	12,077	14,088	206,285
14	Chicken liver in creamy sauce	60	10,859	17,343	3,616	213,868
15	Chicken liver in creamy sauce	120	21,736	34,688	7,381	428,42
16	Veal pudding	30	8,047	2,989	0,483	61,143
17	Veal pudding	50	13,369	4,966	0,802	101,576
18	Chicken steam roll with green peas	75/3	11,483	11,172	7,407	175,373
19	Chicken steam roll with green peas	50/2	7,655	7,448	4,938	116,916
20	Steamed fish roll with omelette	75	11,255	7,733	6,855	141,581
21	Steamed fish roll with omelette	50	7,553	5,189	4,6	95,008
22	Meatballs in sauce	50/20	9,055	10,467	13,948	184,413
23	Meatballs in sauce	75/30	13,574	15,726	20,246	274,154
24	Chicken meatballs with cheese in Bechamel sauce	40/17	7,76	7,872	5,473	123,024
25	Chicken meatballs with cheese in Bechamel sauce	60/25	11,436	11,572	8,362	182,191
Milk porridge	B	AND	U	TO
1	Buckwheat milk porridge	120/4	5,538	6,604	31,615	202,925
2	Buckwheat milk porridge	150/5	6,944	8,059	39,646	252,464
3	Corn milk porridge	120/4	4,551	6,006	38,606	223,871
4	Corn milk porridge	150/5	5,706	7,309	48,407	278,733
5	Semolina milk porridge	120/4	4,541	8,94	32,52	224,177
6	Semolina milk porridge	150/5	5,694	10,989	40,781	279,117
7	Oatmeal milk porridge with fruits	120/4	5,2	7,368	32,355	217,013
8	Oatmeal milk porridge with fruits	150/5	6,52	9,017	40,575	270,133
9	Wheat milk porridge	120/4	5,2	5,989	31,584	203,847
10	Wheat milk porridge	150/5	6,52	7,288	39,608	253,621
11	Millet milk porridge	120/4	5,2	5,989	31,584	203,847
12	Millet milk porridge	150/5	6,52	7,288	39,608	253,621
13	Rice milk porridge with raisins and dried apricots	120/4	1,972	4,33	31,065	168,84
14	Rice milk porridge with raisins and dried apricots	150/5	2,472	5,207	38,958	209,719
Salads	B	AND	U	TO
1	Vinaigrette with green peas	60	0,913	7,105	9,156	105,06
2	Vinaigrette with green peas	40	0,608	4,571	6,098	68,516
3	Vinaigrette with herring	60	4,532	9,825	7,543	136,655
4	Vinaigrette with herring	40	3,022	6,287	5,012	88,631
5	Green salad with cucumbers and tomatoes	60	0,55	6,735	1,846	70,209
6	Green salad with cucumbers and tomatoes	40	0,37	4,445	1,246	46,467
7	Sauerkraut salad with apple	60	0,893	6,071	4,239	73,195
8	Sauerkraut salad with apple	40	0,599	3,751	2,836	46,147
9	Young cabbage salad with cucumber and herbs	60	1,017	6,012	3,583	72,576
10	Young cabbage salad with cucumber and herbs	40	0,419	4,414	1,784	48,527
11	Young cabbage salad with cucumber and radish	60	1,03	6,027	2,953	70,19
12	Young cabbage salad with cucumber and radish	40	0,684	3,721	1,959	44,051
13	Carrot and apple salad with raisins	60	0,911	0,306	10,299	46,735
14	Carrot and apple salad with raisins	40	0,599	0,2	6,92	31,302
15	A fresh vegetable salad	60	0,761	6,739	2,979	75,516
16	A fresh vegetable salad	40	0,419	4,414	1,784	48,527
17	Beet salad with raisins and prunes	60	1,005	6,745	11,502	108,716
18	Beet salad with raisins and prunes	40	0,671	4,53	7,671	72,79
19	Cauliflower salad with tomato and herbs	60	1,618	0,373	6,47	33,73
20	Cauliflower salad with tomato and herbs	40	1,068	0,244	4,289	22,311
Cold appetizers	B	AND	U	TO
1	Sandwich with butter	30/5	2,705	4,907	16,604	124,103
2	Sandwich with butter	50/10	4,516	9,416	27,685	218,059
3	Sandwich with butter and cheese	30/5/9	4,874	7,562	16,631	156,773
4	Sandwich with butter and cheese	50/10/13	7,73	13,272	28,225	267,853
5	Eggplant caviar	40	0,806	1,482	6,848	47,208
6	Eggplant caviar	60	1,207	2,22	10,255	70,697
7	Zucchini caviar	40	1,272	2,337	10,807	79,366
8	Zucchini caviar	60	1,272	2,337	10,807	79,366
First meal	B	AND	U	TO
1	Green borscht with quail eggs	150/15/5	11,746	12,348	11,612	201,222
2	Green borscht with quail eggs	200/20/5	15,463	16,245	15,472	265,496
3	Borscht with fresh cabbage	150/15	11,151	11,693	11,582	192,822
4	Borscht with fresh cabbage	200/20	14,868	15,59	15,542	257,096
5	Chicken broth with pasta	150	12,586	6,665	4,462	127,606
6	Chicken broth with pasta	200	16,76	8,872	5,952	169,95
7	Creamy broccoli and zucchini soup	150	2,831	8,267	9,476	137,697
8	Creamy broccoli and zucchini soup	200	3,774	11,022	12,634	183,596
9	Vegetable cream soup	150	10,538	12,554	10,881	213,93
10	Vegetable cream soup	200	10,538	12,554	10,881	213,93
11	Buckwheat soup	150	10,235	9,48	14,825	182,573
12	Buckwheat soup	200	10,235	9,48	14,825	182,573
13	Milk soup with pasta	150	4,692	5,013	23,091	155,61
14	Milk soup with pasta	200	6,256	6,684	30,788	207,48
15	Milk soup with pumpkin and millet	150	5,592	5,663	27,948	176,436
16	Milk soup with pumpkin and millet	200	7,456	7,55	37,264	235,248
17	Vegetable soup	150/15	10,973	14,804	11,346	238,005
18	Vegetable soup	200/20	14,63	19,738	15,128	317,34
19	Rice milk soup	150	4,085	4,931	23,034	151,686
20	Rice milk soup	200	5,446	6,574	30,712	202,248
21	Rice soup with chicken meatballs	150	11,381	10,533	12,752	188,534
22	Rice soup with chicken meatballs	200	15,174	14,044	17,002	251,378
23	Fish and potato soup	150	15,654	11,369	9,509	199,916
24	Fish and potato soup	200	13,646	12,64	19,766	243,43
25	Fish soup with meatballs	150	14,462	11,268	9,899	195,533
26	Fish soup with meatballs	200	19,282	15,024	13,198	260,71
Dessert	B	AND	U	TO
1	Apple baked with cottage cheese	80	3,837	1,536	17,596	101,71
2	Apple baked with cottage cheese	160	7,674	3,072	35,191	203,42
Flour dishes	B	AND	U	TO
1	Pancakes with minced cherry	60	2,966	8,268	32,673	215,412
2	Pancakes with apples	60	2,898	10,879	25,956	213,623
3	Pancakes with berry jam	60/25	5,576	13,146	43,064	313,112
4	Pancakes with meat	60/25	12,045	17,507	14,976	265,198
5	Pancakes with curd	60	7,23	9,442	21,089	197,31
6	Lazy dumplings	120/12	23,285	19,263	30,462	390,252
7	Lazy dumplings	150/15	23,285	19,263	30,462	390,252
8	Dumplings with cottage cheese	120/7	13,496	14,412	39,053	337,83
9	Dumplings with cottage cheese	150/10	16,817	19,225	48,651	432,312
10	Beef dumplings with chicken	120/7	14,967	14,828	35,981	334,52
11	Beef dumplings with chicken	150/10	14,649	19,743	44,825	428,189
12	Dumplings with chicken	120/7	15,891	12,366	33,793	337,306
13	Dumplings with chicken	150/10	19,799	16,677	42,1	431,66
Beverages	B	AND	U	TO
1	Yogurt	150	6,450	3,000	9,300	90,000
2	Yogurt	200	8,600	4,000	12,400	120,000
3	Cocoa with milk	150	5,051	4,295	19,985	137,595
4	Cocoa with milk	200	6,734	5,726	26,746	183,460
5	Kefir	150	4,200	3,750	5,850	75,000
6	Kefir	200	5,600	5,000	7,800	100,000
7	Cherry jelly	150	0,152	0,090	25,353	101,250
8	Cherry jelly	200	0,202	0,120	33,804	135,000
9	Strawberry jelly	150	0,152	0,072	24,669	99,270
10	Strawberry jelly	200	0,202	0,096	32,892	132,360
11	Plum jelly	150	0,176	0,063	25,350	100,773
12	Plum jelly	200	0,234	0,063	33,800	134,364
13	Cherry and blackcurrant compote	150	0,270	0,135	16,250	68,130
14	Cherry and blackcurrant compote	200	0,360	0,180	21,666	90,840
15	Dried fruits compote	150	0,606	0,009	23,349	95,727
16	Dried fruits compote	200	0,808	0,012	31,132	127,636
17	Compote of apples and strawberries	150	0,188	0,128	16,245	67,847
18	Compote of apples and strawberries	200	0,250	0,170	21,660	90,462
19	Apple compote	150	0,120	0,120	16,400	67,830
20	Apple compote	200	0,160	0,160	21,866	90,440
21	Boiled milk	150	4,424	3,950	7,426	82,160
22	Boiled milk	200	5,880	5,250	9,870	109,200
23	Rose hip decoction	150	0,638	0,000	17,492	74,355
24	Rose hip decoction	200	0,850	0,000	23,322	99,140
25	Juice in assortment	150	1,350	0,300	12,150	54,000
26	Juice in assortment	200	1,800	0,400	16,200	72,000
27	Tea with milk	150	1,140	0,934	17,690	83,403
28	Tea with milk	200	1,496	1,221	23,208	109,388

Formula based on body area

The formula is based on knowledge of a person's height and weight. Tall and thin people will have a higher base metabolic rate. If people with the same weight but different heights (short and tall) consume the same amount of calories every day, then after a certain time a short person will gain weight. In this case, a tall person will remain at the same weight.

Calorie consumption per 1 sq. m body area per hour:

Age	Calories
14-16	43
16-18	40
18-20	38
20-30	37
30-40	36,5
40-50	36
50-60	35
60-70	34
70-80	33

Norms of BJU per day for women, men and children

Proteins, carbohydrates and fats are important components of food. When following a diet and counting calories, you must take into account their ratio.

When determining the BZHU norm, a person is assigned to one of the following weight categories:

Category 1 – body weight in the range of 30–50 kg;
category 2 - 51–60 kg;
Category 3 - 61-70 kg;
Category 4 – 71–90 kg.

Carbohydrate intake:

1 category	2nd category	3 category	4th category
weight maintenance
men	220 g	235 g	255 g	265 g
women	155 g	195 g	205 g	225 g
diet
men	163 g	168 g	178 g	188 g
women	135 g	145 g	160 g	170 g
for muscle growth
men	280 g	295 g	325 g	340g
women	210 g	255 g	270 g	255 g

Protein norm:

1 category	2nd category	3 category	4th category
weight maintenance
men	150 g	160 g	170 g	180 g
women	125 g	135 g	145 g	155 g
diet
men	155 g	160 g	165 g	175 g
women	110 g	135 g	155 g	145 g
for muscle growth
men	185 g	195 g	205 g	215 g
women	165 g	175 g	190 g	195 g

Fat allowance:

1 category	2nd category	3 category	4th category
weight maintenance
men	45 g	55 g	55 g	60 g
women	40 g	45 g	45 g	50 g
diet
men	25 g	25 g	25 g	25 g
women	25 g	30 g	30 g	35 g
for muscle growth
men	65 g	65 g	70 g	75 g
women	55 g	55 g	60 g	65 g

BJU norms for children are affected by age:

Age (years)	Proteins, g	Fats, g	Carbohydrates, g
1-3	54	54	212
4-6	69	69	272
7-10	77	79	335
11-13 boys	90	92	390
11-13 girls	82	84	355
14-17 boys	98	100	425
14-17 girls	90	90	365

Food must be balanced for both adults and children. Excess or lack of BZHU affects health and well-being.

Individual calculation of BZHU

To calculate your individual BJU level, you need to calculate your metabolic rate using one of the formulas of famous doctors and nutritionists.

It is known that in 1 g:

protein - 4 kcal;
fat - 9 kcal;
carbohydrates - 4 kcal.

And the proportion of BJU in the recommended diet looks like this:

27% proteins;
23% fat;
50% carbohydrates.

Based on this, an individual BJU is considered (let’s take the number of calories for basic metabolism equal to 1250):

Proteins = (1250 * 0.27) : 4 = 84 g.
Fat = (1250 * 0.23) : 9 = 32 g.
Carbohydrates = (1250 * 0.50) : 4 = 156 g.

The diet should be designed taking into account goals and calorie needs, while maintaining a balanced ratio of BZHU.

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How many calories do you need to lose weight or build muscle?

The daily calorie intake per day is individual for everyone and depends on lifestyle. And the purpose of counting calories is also different, for one - to maintain a diet, for another - to build muscles.

Modern nutritionists highlight the figure – 1000-1200. This is how many kcal a woman and girl need per day to provide the female body with everything it needs. For men – 1200-1500 kcal. By reducing these indicators, you can begin to lose weight. It is not recommended to sharply reduce calorie intake; you need to gradually reduce it by 20%.

Proteins are responsible for muscle growth in the body, fats are responsible for stabilizing the fat layer, and carbohydrates are responsible for producing the necessary energy. The required caloric content of food depends on the specific sport and is calculated per kilogram of body weight. When the goal is to gain weight, the calorie requirement should be 50-63 kcal per kilogram of weight.

Basic principles of baby nutrition

A short guide to the basics of proper nutrition for children and adolescents. Following these rules will help you easily teach your child to eat right and instill a love for healthy food.

The most important thing in healthy eating is variety. Baby food should combine both animal products and plant products; both raw and cooked foods.

You can’t focus only on plant-based, dairy or low-fat products. A peculiar diet can disrupt the development of a child, contribute to excessive weight gain, develop vitamin deficiency or other abnormalities.

Children in any situation remain children, and food should correspond to this. This means that you should give up hot seasonings, sour sauces, exotic combinations or culinary delights; all additives should be as natural and mild in taste as possible, so as not to dull the sensitivity of the receptors. If a child refuses lunch, this does not mean that the food is tasteless. Before emptying the plate, the child evaluates it from an aesthetic point of view, namely, “Is the plate beautiful?”, “Does my food look attractive?”, “Does it smell appetizing?”, and only then tastes it. Young children need to be interested in food first, and only then offered to eat. You will have to fuss with the choice of dishes and serving food.

Don't forget that everyone has their own food needs and preferences. Some people need to eat 5 large portions of food, while others get by with two. These are all normal options; the most important thing is that food helps maintain normal well-being and maintain physical health. Already in childhood, the development of obesity or dystrophy should not be allowed.

The need for food changes with activity. One day, a preschooler may eat as much as an adult, and then completely refuse food for the entire next day. And this is also the norm.

On all walks you need to have enough water with you to be able to quench your thirst at any time. The child's body reacts very sharply to a lack of water, this is especially pronounced in hot weather or when playing sports. It is best to drink clean drinking water, but herbal teas without sugar, water with pieces of fruit or berries will also work. Do not replenish your water supply with store-bought juices, sodas or other sweet liquids.

Sweets - in moderation. Despite the fact that sweets are very often adored among children, you should not indulge in them: this is fraught with the development of caries, the appearance of excess weight, and impaired glucose absorption. It is important to remember that at the end of the day, honey, cane sugar or fructose is no different from regular white beet sugar. There is also a lot of glucose hidden in dairy products and baked goods.

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Rate of weight loss and gain

Excess weight is dangerous for a person, but its sharp reduction is also undesirable. Modern nutritionists believe that losing one kilogram of weight in the first week of dieting will not harm the body. But weight loss should occur not only through dietary nutrition, but also through exercise and an active lifestyle.

In the first 2 weeks, water is lost, not fat reserves. Further, it is recommended to lose weight no more than 600 g per week. To lose weight faster, you need to consume more complex carbohydrates, and your calorie intake should be greater than your intake.

A sharp weight loss does not allow the body to adapt to new conditions. There is a decrease in metabolic rate and a negative effect on the liver and kidneys. A rapid loss of fluid leads to sagging skin and convulsive processes in the muscles and heart.

If you want to gain weight, doctors recommend sticking to the figure of 3 kg per month. A large increase negatively affects the functioning of the entire body and a person’s well-being.

Advice from doctors and nutritionists on organizing menus with calorie counting

Doctors and nutritionists recommend keeping a notebook when counting calories. In it, you need to plan your meals for each day, taking into account the recommended consumption of dietary supplements, as well as calculate excessively accumulated reserves, or the desired kilograms. Proper nutrition should be accompanied by a psychological attitude towards the benefits and benefits received.

Nutritionists support the idea that a person should not limit himself to any foods. The whole point of dieting and weight gain should be based on calorie counting. You should not start a diet if you have any illnesses, stress, or difficult periods of life.

Recommendations for organizing the menu:

daily food intake should be divided into 4 times, with breaks between them of 3 to 4 hours;
reduce the consumption of smoked meats and marinades;
The final meal should be 2.5 hours before bedtime (preferably earlier);
norm for the consumption of simple carbohydrates (pasta, confectionery);
the distribution of calories should be as follows: breakfast - 30%, light snack - 10%, lunch - 40%, dinner - 20%, 5-10% - additional dinner;
half an hour before meals, drink a glass of water.

Knowing the daily calorie intake per day, it is not difficult to adjust your diet and begin the path to achieving your desired goal - weight gain or loss. Counting the calorie content of foods will help you look at nutrition differently and balance your life.

Article design: Vladimir the Great

Diet menu for every day

What food must be on the diet menu?

The main core of the diet for teenagers consists of fermented milk products, milk, and cereals.
For bread products, give preference to bread with bran, yeast-free and whole grain.
Try to gradually reduce the amount of salt and sugar in your dishes to a minimum. But do it slowly so that the child, and the whole family, do not notice a sharp change in the taste of the dishes during the diet.
Also reduce the amount of hot spices that stimulate your appetite until completely eliminated from your diet.
You can cook almost anything from vegetables, with the exception of potatoes. Although it is also good to add new potatoes in the spring and early summer to the diet menu, since they still contain useful microelements and do not add extra centimeters to the waist.
If a child really loves pasta, then do not deprive him of this pleasure. Just choose products made from durum wheat and do not cook them often.
Try to use olive oil as a salad dressing, but no more than a couple of tablespoons.

Losing weight will not be an easy process, but in the case of teenagers, diets work much more effectively due to the accelerated metabolism of the growing body. Therefore, the first excellent results will be noticeable within a week or two.

When the excess weight that worries you and your child the most goes away, just try not to change the healthy menu so that the whole family begins to form the habit of healthy eating. In the future, this will allow the teenager to constantly remain in good shape.

How to count calories?

To properly create a healthy diet for a child, you need to know that the daily calorie intake for a teenager is much higher than for an adult. The body is still in a state of growth, and therefore it needs more energy.

For normal life, a girl must consume about 2–2.5 thousand kcal per day, and for a boy this figure increases to 3 thousand kcal.
If a teenager is seriously overweight, then if he follows a diet, he should receive about 1800 kcal. This amount is considered safe for gradual weight loss.

Calculate your daily menu like this:

so that breakfast accounts for 25% of the daily calorie intake;
lunch consisted of 40%;
snacks - 10% each;
and there was 15% left for dinner.

In order for a healthy diet to be of any use, the mother will have to work hard, since under no circumstances should the child skip meals. It is very important to send your teenager to school well-fed.

If you don't have a lot of time to prepare special dishes, you can limit yourself to oatmeal or a boiled egg, to which add a couple of slices of brown bread, cheese and fruit.

Body water balance

Perhaps one of the most difficult aspects of switching to a healthy diet will be maintaining hydration. Not every one of us consumes the required one and a half to two liters of water a day every day, let alone our offspring. But getting used to this amount is not as difficult as it seems at first glance.

Distribute the amount of daily fluid for your child so that in the morning, immediately waking up, he drinks a glass of clean water. This will put its gastrointestinal tract into operation, which is extremely important for the natural cleansing of the body.
He should also drink a glass of water in the evening, but no later than a couple of hours before going to bed. Otherwise, in the morning he may wake up with swelling on his face.
Morning and evening water intake is half a liter.
The teenager can safely drink the remaining 1 liter during the day at school. To do this, just don’t forget to put in his backpack every day, in addition to fruit, also a liter bottle of non-carbonated mineral water.

Discuss with your teenager the current problem with his physique and enlist his support, because without good will the process cannot get off the ground. If at home you can still control what goes into your child’s mouth, then at school compliance with the diet will rest on his shoulders.

Therefore, you will have to agree with him so that he has a full lunch in the school cafeteria. Give him recommendations on what he should eat for his daily meals.