Daily human diet menu. Basics of rational nutrition (physiological nutritional standards, balanced nutrition and diet). energy consumption for various types of activities. daily

Healthy nutrition gives beauty, excellent health and longevity.
It is difficult to adjust your own diet, taking into account the ratio of proteins, fats and carbohydrates, calorie content and vitamin and mineral composition.

You can simplify the task by using the tables that nutritionists have worked on.

Taking into account the proposed products, you can create a daily diet for adults and children.

Rules for preparation and organization (breakfast, lunch, dinner, snacks)

When creating a menu, you need to have a basic understanding of calories, macro- and microelements. Calories measure the energy we get from food.

And macro- and microelements are components of any biological tissue. Coming to us with food, they participate in all processes of our body. The necessary and constant composition of these elements is regulated by the body.

If there is a lack of elements, the body will signal a desire to eat something (usually a specific one), or it will seek internal strength (“eat” its own reserves of fat or muscle, for example).

If this limit is also exhausted, system malfunctions will begin, which will give rise to diseases.

It is important to take into account not only the products, their composition, combinations, but also the serving size per person with proper nutrition.

Attention! The average formula for the consumption of proteins, fats and carbohydrates looks like this: 1:1:4. As you can see, a significant portion is allocated to carbohydrates. They are sources of energy.

The average calorie intake per day for a person not engaged in active training is 1800-2000 kcal, for men - 2200-2800 kcal.

Calorie content and macronutrient composition can be viewed in this table:

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Recipes for healthy sweets

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Rules and recipes for a menu with proper nutrition Rules for compiling and a sample menu for a week as part of proper nutrition The meaning and rules for creating a regimen with proper nutrition for a healthy person We create a menu for older people correctly: we take into account the characteristics of the body at 60 and 80 years old

Balance of the daily menu in terms of proteins, fats, carbohydrates

You need to eat as varied a diet as possible. And not only to satisfy taste needs, which is also important, but also to ensure that the body receives everything it needs.

The daily composition of foods should contain 10-15% proteins, 20-30% fats and up to 60% carbohydrates. Read about the norms of BZHU per day for women and men in the article at the link.

When creating a menu, you need to consider:

1. Proteins can be obtained from meat, as well as from plant products - buckwheat, beans, nuts, oatmeal. You need to consume 55% animal proteins and 45% plant proteins per day.
2. Carbohydrates are simple and complex. Simple ones (sweets, buns, cakes) are best consumed in the morning, they provide quick energy. Complex ones (porridge, pasta, potatoes, whole grain bread) provide a long-lasting effect. If there are few carbohydrates on the menu, there is a high risk of obesity.
3. Fats can also be harmful. It is better to give preference to sea fish, nuts and seeds, and unrefined oil. Eliminate margarine and refined oil.

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Protein food is the basis for the creation of muscle tissue cells; important amino acids are synthesized in them. Proteins do not accumulate or be deposited in the body. They can only come with food.

Important! Vegetables contain proteins, fats and carbohydrates at the same time. There are low-carb vegetables that, even for those losing weight, can be eaten in unlimited quantities.

An alternative way to balance your diet is to find the right combinations of foods with proper nutrition in a special compatibility table.

About healthy and wholesome nutrition

The state of human health depends on the proper functioning of all internal organs. And the ideal functioning of all systems in the body depends on what a person eats. Healthy nutrition is the foundation of a healthy body.

Proper nutrition is the key to health

A person receives all the necessary substances through water and food. It is the composition of food that affects a person’s health, physical activity, emotional state, and life expectancy.

Attention! Scientists say that 50% of a person’s physical health depends on lifestyle, which also includes diet.

Nutrition is the source of development of cells and tissues, their regular renewal, and saturation with energy. An improper diet leads to a decrease in both mental and physical development. A person gets tired quickly. His immunity and performance decrease.

What is diet

Diet is principles. In order to be healthy, you must follow certain rules:

1. Consume as little sweets as possible.
2. The menu should include the maximum amount of seasonal vegetables. They contain all the useful substances.
3. It is recommended to limit the consumption of refined foods, these include: vegetable oil, refined white rice, white wheat flour and sugar. They lack fiber, which is necessary to maintain the functioning of the digestive tract, so it is recommended to use honey instead of sugar, and replace the white roll with whole grain bread.
4. It is necessary to observe the drinking regime. You need to drink at least one and a half liters of water per day. Sweet carbonated drinks are prohibited as they contain large amounts of sugar.

You should not eat fruits and vegetables at the same meal. If you had a vegetable salad for lunch, it is not recommended to eat an apple after that.

It is advisable to eat fruits and vegetables separately

Energy balance: are calorie tables necessary?

Calorie content is an important indicator. The amount of energy that must be supplied to the body is equal to that consumed – no less and no more.

If you want to lose weight, less. When creating a menu for breakfast, lunch and proper dinner, you need to check all the products with the calorie content (kcal) table.

It is worth considering the following points:

1. The calorie content of water, tea and coffee without sugar is not taken into account. There are simply no calories. But if you added honey, sugar, milk, you need to calculate what energy value the drink acquired.
2. For complex and multi-component dishes, calorie content is calculated based on the calorie content of each component. It's not as difficult as it might seem.
3. When you need to fry food in oil, the calorie content of the product is added to the calorie content of the frying ingredient used. To reduce it, it is recommended to use pans with a non-stick surface or simmer, bake, rather than fry foods.

For a woman living an ordinary life, on average, up to 2000 calories per day are needed, and for a man - up to 2500. If we are talking about athletes, the calorie content for a woman can reach 2200 kcal, and for a man - 2800.

To calculate your own calorie consumption, they resort to a simple formula: multiply your weight in kilograms by 24. This consumption applies to a person leading a quiet lifestyle.

When eating high-calorie foods, it is worth increasing the load, that is, “working off” the eaten piece. Energy consumption can be seen in the table:

For more information about calorie consumption for various types of activities with tables, see the link.

To determine individual energy consumption taking into account activity, you can use the following formula: multiply the weight in kilograms by 24, and then by another number:

• 1.2 – for obese people leading a measured and sedentary lifestyle;
• 1.4 – for those who visit the gym or sports field two to three times a week;
• 1.5 – for daily exercise;
• 1.6 – for office workers.

Interesting! Mental activity also requires energy expenditure. With average mental activity, 0.25 kcal per minute is spent, and with intense mental stress - up to 1 kcal. It turns out that an intellectual can burn 1.25 kcal in a minute, and 15 kcal in an hour.

Why do you need a plan?

Losing weight correctly and smoothly is desirable primarily for those who need to lose a lot of weight - ten or more kilograms. You definitely won’t be able to overcome them in a week or even two. But you can easily manage to unbalance the body, disrupt the normal functioning of the digestive organs and slow down the speed of metabolic processes. That is, in addition to the existing problem, you will get several more.

With the help of a well-designed weight loss plan, you can:

• fully provide the body with vital nutrients: vitamins, minerals, amino acids;
• prevent metabolism from slowing down;
• cleanse the body of accumulated waste and toxins;
• improve overall well-being;
• tighten and tidy the skin;
• pump up muscles, make them more prominent;
• achieve sustainable weight loss.

But the main bonus is that the weight with such weight loss goes away forever, and does not return within a couple of weeks after you stop losing weight. Actually, you don’t have to stop anything. When body weight reaches normal, the weight will stabilize and will be maintained at the same level with fluctuations of up to 1-2 kg.

Features of healthy food per day for adults and children

Adults and children require different amounts of calories. This table shows how different the energy needs of a child and an adult of different gender are.

Important! Up to 5 years of age, any diet for weight loss is strictly prohibited. Except in special cases as prescribed by a doctor. You just need to eliminate fast food, soda and reduce your consumption of sweets.

From 5 to 9 years old, you can slightly reduce calories by reducing foods with simple carbohydrates. It is better to encourage your baby to move more, enroll him in a sports section or swimming.

From the age of 10, you need to protect your child from spending a long time at the computer, transfer him to a healthy diet, but not deprive him of little joys in the form of sweets.

Advice from professionals

Nutritionists offer various options for improving your figure and improving your health through rational food consumption. From this variety you can choose what is most acceptable.

Nutritionist and author of the book “Minus 60” Ekaterina Mirimanova

When creating a menu, this specialist advises including various goodies in the menu in the first half of the day before 12 o’clock. Breakfast can be carbohydrate-protein, and second breakfast can consist of simple carbohydrates.

You can eat the whole cake if you wish, it will not affect your figure. At lunch it is a little stricter - until 14:00 you can eat meat with a side dish of rice or other grain product. But no more sweets. Just an unsweetened fruit.

From 14:00 to 16:00 and fruit is prohibited. It's better to eat a cup of fresh vegetable salad or a handful of nuts. Tea and coffee only without sugar. And until 18:00 an even more strict diet. You can eat protein or carbohydrate foods, but not together. No sweets. After 18:00 try not to eat at all.

Moscow nutritionist, author of a rational nutrition system Anatoly Volkov

When creating a menu, he recommends including those foods that the body “loves.” Nutritionists will help you identify them; there are special tests.

His system involves minimizing the heat treatment of foods, not eating carbohydrate and protein foods together, and not confusing hunger with the desire to drink.

Before you eat something because you feel hungry, you need to drink a glass of water. If hunger does not go away after an hour, you can eat.

Famous metropolitan nutritionist Albina Komisarova

This specialist is against any diets. She believes that losing weight is a secondary goal. And health comes first. Therefore, you need to eat everything, but in moderation. She recommends porridge for breakfast; it keeps you full for a long time.

Eat sweets in the morning. In the morning on an empty stomach, drink a glass of water with lemon juice. In the afternoon - soup, meat with side dishes, salad. In the evening - protein food, but light. Many show business stars have already followed her advice and achieved the desired result.

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Recipes for proper nutrition

To select an individual diet, there are various recipes for dishes.

Delicious and nutritious breakfast of oatmeal with dried fruits

Ingredients you will need for breakfast:

• water - 250 ml;
• oat flakes - 100 g;
• berries to taste;
• dried fruits to taste.

Rinse the flakes, add water, and cook after boiling for 5 minutes. During cooking, constantly remove the foam from the surface of the water.

After 5 minutes, add dried fruits, cook over low heat, stirring, for 5 minutes. After cooking, add berries.

Diet zucchini soup

Required Products:

• zucchini - 1 piece;
• eggplant - 1 piece;
• lemon juice 1 tsp;
• pasteurized milk - 100 ml;
• olive or linseed oil - 15 g;
• spicy herbs and herbs to taste.

Peel the vegetables, remove the seeds from the zucchini, and cut into small cubes. Simmer in oil for 15 minutes.

Add milk, lemon juice. Simmer over low heat for 15 minutes.

After cooking, puree in a blender.

Add greens before serving.

Buckwheat cutlets

Products you will need:

• buckwheat - 200 g;
• water - 100 ml;
• pumpkin pulp - 150 g;
• breadcrumbs;
• greenery.

Boil buckwheat until crumbly. Cut the pumpkin into small pieces.

Mix pumpkin and buckwheat, add herbs or herbs. Form balls, roll them in breadcrumbs.

Grease a baking tray with oil and place balls.

Cook in the oven for 20 minutes at +180°C.

With an individually tailored diet, you can prepare delicious, satisfying baked goods for breakfast or as a snack.

Low-calorie carrot cake

Ingredients:

• flour - 150 g;
• honey - 200 ml;
• vanillin - 1 tsp.
• carrots - 150 g;
• walnuts - 150 g;
• baking powder - 1 tsp;
• olive oil - 8 tbsp. l.;
• fruit juice, any - 200 ml.

Combine honey, juice and oil. Add grated carrots.

Grind walnuts, 1 tbsp. l. Leave the nuts for decoration, add the rest to the carrots.

Mix flour, vanillin and baking powder, pour in the resulting mixture and stir.

Pour the mixture into a pre-greased mold. Bake at +200°C for 40 minutes.

After cooking, cut the cake into pieces and decorate with the remaining nuts.

Vegetable salad

It is recommended to prepare the following products:

• avocado - 1 piece;
• corn - 2 tbsp. l;
• tomatoes - 2 pcs;
• lettuce leaves - 2 pcs;
• lemon juice - 1 tbsp. l;
• bell pepper - ½ piece;
• olive oil - 1 tbsp. l.

Wash the vegetables, cut into small cubes. Mix with chopped lettuce leaves, add corn.

Season with olive oil and lemon juice.

The salad is recommended to be consumed as an independent dish.

Main conclusions

The preparation of a daily diet must be correlated with a table of calorie content and macronutrient content.

To achieve health, harmony and beauty, you should plan the menu for the day and week, write it down in a notebook, even hang it in a visible place - on the refrigerator.

A balanced and healthy diet includes a wide variety of foods and dishes, so you don’t have to go hungry. And if you feel hungry, you should drink water first.

Perhaps this is a false urge, which means there will be fewer snacks between main meals, and therefore fewer calories. For your figure and health, all this is only beneficial.

Sample menu for weight loss

A properly composed diet is half the success in the fight against excess weight. You need to remember the right combination of products. If the main dish is meat, you should choose a light side dish, for example, vegetables.

Breakfast

Recommended morning meals on an individual diet:

• Skim cheese.
• Oatmeal cooked in water without sugar. You can add dried fruits, milk or honey to it.
• Crispbread with pieces of low-fat and unsalted cheese and fresh tomatoes.
• You can wash down your breakfast with juice or green tea.

Dinner

Recommended dishes:

• Lenten soup or borscht.
• Stewed vegetables with boiled fish.
• Boiled chicken breast with vegetables.
• Baked beef with vegetable salad.
• Drinks - a glass of water, dried fruit compote.

Dinner

The evening reception includes light dishes:

• Skim cheese.
• A glass of berries with kefir.
• Boiled beef with vegetables.
• Sliced ​​vegetables with low-fat cheese.

Before going to bed, if hunger occurs, it is recommended to drink a glass of low-fat kefir. A fermented milk drink will satisfy hunger and help improve digestion.

Snacks

Between main meals it is recommended to consume:

• bread;
• nuts and dried fruits;
• natural drinking yoghurt without additives.