Rational and dietary nutrition. Three basic principles of rational nutrition. Organization of rational nutrition

Every day the popularity of the right, rational nutrition increases among men and girls. After all more people strive to lead a healthy lifestyle, eat healthy food, which will bring exceptional benefits to the body. Before embarking on a rational diet, it is necessary to find out the basic principles of a balanced diet, its foundations, plan.

Balanced diet

Briefly about the principles of rational nutrition

Thanks to rational nutrition, men and women have the opportunity not only to get rid of excess fat, but also to normalize the functioning of the body, give it essential minerals, vitamins, nutrients, reduce the chance of diseases. In order for this system to give positive results, it is necessary to find out the basic principles of rational nutrition, which include:

• The energy value. This principle is to ensure that the energy value of food consumed throughout the day corresponds to that which is spent by the body. Only by reaching the equality of these two indicators, the result will follow.
• Nutritional balance. If you limit the intake of fats, proteins or carbohydrates into the body, then you may encounter disturbances in the functioning of the body. Therefore, the principle is that animal and vegetable fats, proteins, and complex carbohydrates should be present in the diet every day.
• Diet. This principle provides for the observance of meals on time. So, for this system it is typical to take food at the same time, while the number of meals should be 4-5. Before eating, you should not load the body with heavy food, so the last meal should take place no later than 3 hours before bedtime, while the food should be light and easy to digest.

By following the nutrition principles of this system for women and men who want to achieve weight loss, the result will be immediate.

Follow the diet

Rational nutrition and its basics

The basics of rational nutrition are very important for burning fat and getting in shape, for both men and women, so you need to familiarize yourself with them:

• For a proper and balanced diet, the diet should be varied. With the help of this rule, the body will be enriched with vitamins, trace elements and nutrients, while it will be possible to diversify the diet.
• The basics of a balanced diet include regular consumption of cereals, bread, vegetables and fruits. With the help of which you can eliminate the deficiency of vitamins, minerals and other elements in the body.
• The body needs calcium and the best sources of calcium are dairy products, the fat content of which is minimal.
• The minimum amount of fat should be present in the meat, so preference should be given low-fat varieties as well as fish and seafood.

Eat fish and seafood

• The basics of a balanced diet are focused on eating healthy and wholesome food, so you should stop cooking it by frying it with a lot of fat. Instead, you need to fall in love with boiled, baked, comfort food, and replace butter, sunflower oil with olive oil, which has brought more benefits to the body.
• It is necessary to reduce the consumption of fast carbohydrates to 5% of the daily diet. Their use in larger quantities will affect metabolic processes.
• The minimum should be the use of salt and products in which it is contained. It is not recommended to consume more than 6 grams of salt per day.
• Need to restore throughout the day water balance organism. For this, exceptionally pure water is suitable, the daily volume of which is 2 - 2.5 liters.
• The basics of nutrition extend to the prohibition of alcohol.

Can't drink alcohol

Healthy food pyramid for weight loss

Features of rational nutrition and its basis for better perception can be depicted graphically - it will be a healthy diet pyramid. Having switched to such a diet, the body, on average, gets used to the use of the amount of necessary substances that it needs for normal operation.

The pyramid consists of six points that you should definitely follow:

• The pyramid provides for the consumption of no more than 10 servings of grain products per day. These include cereals, pasta.
• The use of vegetables comes down to 4 doses. The most useful are fresh vegetables, but to add variety to the diet, they can be cooked by baking, stewing.
• The daily consumption of fruits is a must. The healthy eating pyramid reduces their consumption to 2 servings per day.

Mandatory daily consumption of fruit

• The menu should have a place for 5 - 6 tablespoons of vegetable and animal fat.
• A special place is given to dairy products, the benefits of which are great for the body. When choosing dairy products, preference should be given to those with a minimum fat content. The Healthy Eating Pyramid recommends introducing daily menu at least 2 servings of dairy products.
• When compiling a menu based on the pyramid of proper nutrition, you need to take care of sufficient use protein food. Protein meals should be from 3 to 7.

Taking as an example the basis of nutrition, which contains the pyramid of healthy eating, the foundation for burning fat, putting the body and body in order for girls and men, is laid. After a month of such nutrition, the result will be noticeable.

Healthy eating pyramid

When to eat for weight loss

The diet for weight loss must be followed appropriately. Even if at the beginning of a balanced diet, girls and men may have difficulties, then after a month the body will tune in to this mode.

This mode is concluded at the time of eating. If the average number of meals is 5 meals a day, then you need to clearly set the time for each meal:

• From 7 to 9 o'clock breakfast should take place, during which the body is enriched with complex carbohydrates.
• From 10 a.m. to 11 a.m., a second breakfast is served, for which the best option is the first course or fruit.
• From 12 to 14 hours is the best time to refresh yourself with lunch. Lunch should be complete, so you need to eat food, rich in proteins, carbohydrates and low fat content.

5 meals a day

• From 15:00 to 16:00 - lunch time. The diet for weight loss in the absence of physical activity may exclude this meal. If sports are present, then as an afternoon snack you can eat fermented milk products, fruits.
• Dinner must take place no later than 19:00. The main condition for this meal is its lightness, the minimum calorie content. To burn fat for girls and men during dinner, carbohydrates are prohibited.

The basic basics of a balanced diet and adherence to the regime will allow you to achieve weight loss in a month of weight without sports. If it is necessary to achieve rapid fat burning, weight loss, this nutrition system should be supported by physical activity.

Balanced diet

How to choose the right products

A weight loss nutrition program implies not only a timetable for meals, a nutrition plan, but also their combination with each other, which is extremely important to follow. By eating properly, the harm to the body caused by fermentation, the feeling of discomfort from an unsuccessful combination of products will be eliminated. In addition, following the system will achieve fat burning in girls and men much faster and more efficiently.

For separate power supply and food combinations, a table has been developed with which you can create a menu for burning fat for a week, a month, while the nutrition scheme will be varied, which will make it easy to follow the system. Table separate power supply looks like this:

This table will help you understand the principles of separate nutrition, which is used to quickly lose weight and get good results in the next month. Based on it, it is easy to make a plan and follow it.

Separate nutrition for weight loss

Proper nutrition for weight loss women and men

Basic nutrition for women and men who want to lose weight do not have striking differences except for the amount of fat, proteins and carbohydrates consumed.

For men who want to achieve fat burning, rapid weight loss, fat, protein and carbohydrate intake is calculated based on body weight, height and age. As a rule, for women, these figures are 20-25% lower.

Modern nutrition systems for men and girls, which are designed for rapid fat burning, weight loss, are based on the following rules:

• It is necessary to follow the dietary schedule, eat food on time.
• The daily calorie content of food for men is about 2500 calories. For girls, this figure should be 20% less.
• Proteins, fats, carbohydrates in the menu should be present regularly.

2500 calories should be consumed by men

• When compiling a nutrition plan for weight loss, it is necessary to consider ways heat treatment products. For proper nutrition, the best option for cooking is steaming, baking.
• The rules also apply to the exclusion from the diet of alcohol, junk food, in particular, fatty, spicy, overly salty.
• The use of clean water is at least 2 - 2.5 liters.

The diet for weight loss must be set for the entire time of the diet, if it lasts a month, then exactly the same amount and you need to follow the nutrition plan. First you need to make a menu for weight loss not for a month, but for a week, in order to look at the reaction and condition of the body. In order for the system of separate proper nutrition to give results, the menu for the week must be thought out carefully.

A plan for a proper nutrition system for weight loss, which is suitable for both girls and representatives of a strong position, presents a menu for a week. A healthy eating plan looks like 5 meals a day. certain time. For a week of proper nutrition, you can achieve a slight burning of fat and improve the condition of the body.

Sample menu:

• Oatmeal porridge cooked with water and fresh or dried fruit. Fat-free kefir with banana. Shchi with fresh cabbage, steamed chicken cutlet and grilled vegetables. Muesli with natural yogurt. boiled fish and fruit salad.
• Buckwheat porridge with milk and fruits. Fat-free kefir. Chicken broth, lean beef with stewed cabbage. Fruit salad. Bran cookies. Low-fat cottage cheese mass with raisins.
• Steam protein omelet with vegetables. Fruit yogurt. Fish broth, baked fish with vegetables. Fruit curd. Steam chicken breast with stewed vegetables.
• Muesli with natural yogurt, fruits. Sandwich with vegetables and ham. Chicken soup, lean veal and vegetables. Fruit salad dressed with natural yoghurt. Spaghetti with hard unsalted cheese.

Muesli with natural yogurt

• Dairy rice porrige with dried fruits. Muesli with nuts. Borscht in vegetable broth, chicken breast with vegetables. Cottage cheese with a minimum fat content, nuts. Fish baked with vegetables.
• Fat-free kefir with bran, fruit. Juice co fresh vegetables. Soup in fish broth, baked fish fillet with vegetables. Yogurt with dried fruits and nuts. Steak with veal and grilled vegetables.
• Cottage cheese casserole with nuts and candied fruit. Fruit salad. Mushroom soup, chicken with rice. A cheese sandwich, fat-free kefir. Sauerkraut and veal.

Adhering to such a system for the first week you can get nice results. For men and women, portions should be calculated based on their weight and the desired end result.

Questions of nutrition now occupy a leading place in all scientific and medical works. After all, the foods that a person eats greatly affect his health. Therefore, more and more people have become interested in what a balanced diet is. The principles of rational nutrition are detailed in many medical articles, and if you wish, you can learn to eat in such a way that food brings only benefits. But not only the composition of a person's diet affects his health. Everything is important: how much he eats, when, what intervals between meals he observes, how he combines foods with each other. It is especially important to pay attention to this when feeding children, the elderly and those who suffer from any diseases.

Why is nutrition so important?

It is clear to every person that food is prerequisite maintaining human life and health. What are its functions?

1. In providing the human body with energy. Therefore, the basics of rational nutrition necessarily take into account the energy costs of a person. And the food consumed should replenish them, but no more. Otherwise, the excess will be deposited in the form of fat.

2. With food, substances that are used by it to build cells should enter the body. These are primarily proteins, minerals, fats and carbohydrates are also important.

3. Another function of nutrition is to supply the body with vitamins necessary for the production of certain enzymes and hormones.

4. Recently, scientists have determined that immunity also depends on nutrition. What a person eats directly affects the body's defenses and its ability to resist disease.

That is why it is so important to know what a balanced diet is. The principles of rational nutrition necessarily take into account these functions.

Importance of Key Nutrients

Proteins are the most necessary substances for the body. They are used to build cells, produce hormones, and as a source of energy. A person needs to consume per day, depending on gender and age, about 100 grams of protein.

Fats They should make up approximately 35% of the daily diet. Moreover, vegetable fats containing unsaturated fats are more useful. fatty acid and vitamins.

Carbohydrates also serve as a source of energy. They need to be consumed up to 500 grams per day, depending on the energy consumption of a person. But an excess of them can lead to obesity, because if they are not converted into energy, they turn into fat.

Vitamins and minerals are also essential for normal human life. It is important to consider that they are not formed in the body, but come only with food.

Rational nutrition: concept and principles

Food should ensure the growth and proper development of a person, improve his health and contribute to the prevention of diseases. It should be balanced in terms of energy consumption, nutrient content in accordance with gender and age. Only in this case can we talk about rational nutrition. Each person should strive for this, only then can he enjoy his health. The principles of rational nutrition include:

Moderation, which does not allow you to consume more energy with food than it is spent in the process of life;

Variety is very important principle rational nutrition. Mankind eats thousands different products in a wide variety of combinations. But they are based on proteins, fats, carbohydrates, vitamins and minerals. In order for all of them to enter the human body with food, the diet should be as diverse as possible;

Diet is also very important for health. Moreover, this principle is especially often violated by people.

Why is moderation in food so important?

When compiling a diet, it is necessary to maintain a balance between energy expended and supplied with food.

For this, gender, age, weight of a person and the type of his activity are taken into account. The norms and principles of rational nutrition measure energy consumption in kilocalories. For example, for a person doing mental labor, they are about 2500 kcal, and for athletes - 4000 kcal. If less energy comes from food, then the body spends its own reserves in the form of fat and glycogen. With prolonged starvation or malnutrition, proteins also begin to be consumed, which leads to muscle dystrophy. But too much energy from food is also harmful. Everything that is not used up is deposited in the form of adipose tissue. That is why nutrition is so important. The amount of food consumed and its composition should depend on the age, body weight, physical activity and even where the person lives.

Diet balance

A lot of things should take into account rational nutrition. The principles of rational nutrition necessarily include knowledge of the qualitative composition of food. To ensure normal human life, it is necessary that all nutrients come with food in a certain ratio. On average, for the average mental worker, the recommended ratio is one part protein, one part fat, and four parts carbohydrates. It is also important that a person consumes enough vitamins and minerals with food.

What you need to know about the composition of food and the amount of its main ingredients?

1. A person should consume about 1 gram of protein per kilogram of body weight. On average, it turns out 50-80 grams. Moreover, the number of animals and vegetable protein should be distributed approximately equally. According to research, excess consumption proteins leads to a decrease in efficiency and the development of fatigue. After all, it takes a lot of energy to process it. Protein is found in meat and dairy products, nuts, legumes and buckwheat.

2. Fats are very important for providing the body with energy and participating in the construction of cells. In addition, only in their presence can some vitamins be absorbed. The average person needs to consume about 100 grams of fat. And the most important are those that contain essential fatty acids and fat-soluble vitamins. Basically, these are vegetable fats, which need to be consumed more than animal fats. But margarine and artificial oils should be discarded, as they are poorly absorbed.

3. Carbohydrates are the main source of energy. An average person needs 400-500 grams on average, the bulk of which should be starch. With a normal diet, 60% of all energy is generated from carbohydrates. A person can get them from honey, fruits and berries, sugar, some vegetables and grain products.

4. Vitamins are necessary means for the formation of enzymes and hormones. Basically, they enter the body with food. Most of them are in vegetables and fruits, bread and cereals. With a lack of vitamins, some diseases develop and a decrease in immunity and performance is observed.

5. Minerals are very important for maintaining normal human life. To avoid their deficiency, the human diet should be varied.

6. Fiber is necessary for the normal functioning of the digestive tract, although it is not digested. It is very necessary for the normalization of the intestinal microflora and the removal of toxins from the body. Fiber is found in fruits and vegetables, legumes and grains. Only by using it in sufficient quantities, you can maintain health and prevent the occurrence of certain diseases.

Eating mode

In addition to the quality composition, it is very important to observe correct mode nutrition. It is mainly regulated by the feeling of hunger, but in some cases a person allows overeating. This has become a real scourge. modern humanity. Therefore, now the significance of rational nutrition is that people are taught not only to be guided by appetite, but also to adhere to certain rules:

It is necessary to observe the constancy in eating according to the time of day. In this case, the body develops a conditioned reflex and by a certain time saliva and gastric juice, which ensures better digestion of food;

Food should be fractional. Scientists have proven that two meals a day is dangerous to health. It is best to eat 3-4 times a day, but in small portions. Sometimes it is advisable to add a couple more meals without increasing the total amount;

And breakfast, and lunch, and dinner should be balanced in terms of nutrient content. It is necessary to select such products so that at each meal the body receives proteins, fats, carbohydrates, minerals and vitamins in their rational ratio;

It is very important to choose the right time for breakfast, lunch and dinner, as well as to distribute the amount of food. It is necessary to try to ensure that 4-6 hours pass between the main meals, and 2-3 hours remain from dinner to bedtime. The main amount of food should be for lunch, in second place is breakfast, for dinner you need to eat less.

Rules of nutrition in everyday life

It is clear to almost everyone how important a balanced diet is for health. The principles of rational nutrition are set out in many medical works. But not everyone understands scientific terms, and for the average layman, such ideas are difficult to apply in life. Therefore, we can formulate some rules that more clearly set out the basics of rational nutrition:

Do not overeat;

Monitor the good quality of food: it must be unspoiled and not infected with microorganisms;

Eat as varied as possible;

In cooking methods, give preference to boiling and eat more raw vegetables and fruits;

Upon purchase prepared food be sure to pay attention to the composition and calorie content indicated on the label;

Chew food thoroughly;

You need to eat more often, but in small portions;

Drink enough water;

Try to exclude from the use of salt, sugar, coffee, alcoholic beverages, canned food, cakes, refined foods and smoked meats;

Try to include fresh vegetables and fruits, honey, herbs, nuts and cereals in the diet more often;

You should sit down at the table only in a good mood and not be distracted by foreign objects while eating.

Separate food

Scientists have found that the digestion of food occurs under the influence of various enzymes. In order for its components to be absorbed correctly and the complex process of digestion not to be disturbed, it is recommended to use certain rules in nutrition:

Do not mix starch with acidic foods;

Protein and starchy foods are best consumed at different times;

Sugar inhibits the secretion of the stomach, so it is undesirable to eat it with proteins and starches;

It is advisable to consume liquid separately from solid food;

Apples, grapes and other fruits should be eaten 1-2 hours before the main meal. And pears are best consumed after meals;

Fats also delay the digestion process, so they a large number of can lead to problems.

The value of rational nutrition

Most of the people are currently eating improperly, which causes irreparable harm to their health. And this is primarily due to a lack of knowledge on this issue. And more and more people suffer from metabolic disorders caused by malnutrition. This leads to the appearance of nervous and mental illness, beriberi, diseases of the liver and blood. Therefore, rational nutrition and its principles should be known to everyone who wants to stay healthy. Violation of these rules leads to a decrease in efficiency, resistance to disease and life expectancy. Proper food a person needs not only to replenish energy costs and growth, but also for income essential vitamins and trace elements not synthesized by the body. Their balance contributes normal course all life processes. Rational nutrition contributes to a more complete absorption of nutrients.

Therapeutic and dietary nutrition

All recommendations related to nutrition can only be applied to an ordinary, healthy person. They usually don't take into account individual characteristics organism. Therefore, in the presence of any deviations in health, diets are used. The principles of rational and dietary nutrition are basically similar, but diets, in addition to satisfying hunger and supplying the body with necessary substances, should promote health and help cure diseases. There are the following types of diets:

Medical;

age;

For weight correction;

For pregnant and lactating women;

sports;

Designed for people of certain professions.

Diets for certain diseases

The principles of rational and therapeutic nutrition include not only special treatment food intake, but also the rejection of foods that can be harmful to health. Diet plays a huge role in the treatment of most diseases. In some pathologies, it is necessary to increase or decrease the amount of proteins, fats or carbohydrates.

Nutrition for obesity should be balanced. It is necessary to strictly monitor the number of calories consumed, to give up sugar, salt, flour products, fatty foods and alcohol.

The principles of rational nutrition for rickets include the introduction into the child's diet enough foods rich in phosphorus and magnesium, vitamin D and calcium. Complementary foods are given to sick children as early as 4 months. They need to include in their diet vegetable puree, pureed yolk, liver and meat.

Another disease in which it is very important to follow a certain diet is hypothyroidism. It is necessary to reduce the amount of carbohydrates, salt and liquid consumed. Useful, on the contrary, vegetables and fruits, dairy products, meat and Rye bread. The principles of rational nutrition in hypothyroidism include limiting fats and easily digestible carbohydrates, but increasing proteins.

Children's nutrition rules

Nutritional deficiencies affect children the most. This leads to a delay in their growth and development and to the appearance of various diseases. Therefore, it is so important to observe the basic principles of rational nutrition of children. It is necessary to ensure that the child's diet is not overloaded with carbohydrates, so it is necessary to limit the use of sugar, pastries and confectionery. It is also necessary to exclude carbonated drinks, convenience foods, sausages and fast food from the diet of children. This food will do nothing but harm. Particular attention must be paid to the fact that baby food there were enough vitamins and minerals, especially calcium, iodine, iron, fluorine and folic acid. Your child's diet should include plenty of fresh fruits and vegetables, dairy products, and grains. He needs to eat nuts, honey, herbs and drink enough water.

Rational (from lat. ratio- mind) nutrition is the most important factor in a healthy lifestyle.

Nutrition balanced in energy and nutrient content by gender, age and occupation.

At present, most of our population does not meet this concept of nutrition, not only because of insufficient material security, but also because of the lack or lack of knowledge on this issue. Before moving on to nutritional advice in Everyday life Let us dwell on the role of nutrients in the body.

Nutrition is an integral part of life, as it maintains metabolic processes at a relatively constant level. in ensuring the vital activity of the body is well known: energy supply, enzyme synthesis, plastic role, etc. Metabolic disorders lead to the occurrence of nervous and mental diseases, beriberi, diseases of the liver, blood, etc. Wrong organized meals leads to a decrease in work capacity, increased susceptibility to disease and, ultimately, to a decrease in life expectancy. Energy in the body is released as a result of the oxidation of proteins, fats and carbohydrates.

Importance of essential nutrients, their energy value

- vital substances in the body. They are used as an energy source (oxidation of 1 g of protein in the body gives 4 kcal of energy), a building material for cell regeneration (restoration), the formation of enzymes and hormones. The body's need for proteins depends on gender, age and energy consumption, amounting to 80-100 g per day, including 50 g of animal proteins. Proteins should provide approximately 15% of the daily caloric intake. Proteins are made up of amino acids, which are divided into essential and non-essential. The more proteins contain essential amino acids, the more complete they are. To essential amino acids include: tryptophan, leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine.

They are the main source of energy in the body (oxidation of 1 g of fat gives 9 kcal). Fats contain substances valuable for the body: unsaturated fatty acids, phosphatides, fat-soluble vitamins A, E, K. daily requirement body in fats averages 80-100 g, including vegetable fats 20-25 g. Fats should provide approximately 35% of the daily caloric intake. The greatest value for the body are fats containing unsaturated fatty acids, i.e. fats of vegetable origin.

They are one of the main sources of energy (oxidation of 1 g of carbohydrates gives 3.75 kcal). The body's daily need for carbohydrates ranges from 400-500 g, including starch 400-450 g, sugar 50-100 g, pectin 25 g. Carbohydrates should provide approximately 50% of the daily caloric intake. If there is an excess of carbohydrates in the body, then they turn into fats, i.e. excess amount carbohydrate contributes to obesity.

In addition to proteins, fats and carbohydrates, the most important component of a balanced diet are biologically active organic compounds necessary for normal life. Lack of vitamins leads to hypovitaminosis (lack of vitamins in the body) and beriberi (lack of vitamins in the body). Vitamins in the body are not formed, but come into it with food. Distinguish water- and fat-soluble vitamins.

In addition to proteins, fats, carbohydrates and vitamins, the body needs , which are used as plastic material and for enzyme synthesis. There are macroelements (Ca, P, Mg, Na, K, Fe) and microelements (Cu, Zn, Mn, Co, Cr, Ni, I, F, Si).

The ratio of proteins, fats and carbohydrates for middle-aged people should be (by weight) 1: 1: 4 (with severe physical work 1: 1: 5), for young people - 1: 0.9: 3.2.

The body receives these substances only if a varied diet is consumed, including six main food groups: dairy; meat, poultry, fish; eggs; bakery, cereals, pasta and confectionery; fats; vegetables and fruits.

Of great importance is the diet: the frequency of meals, the distribution of daily caloric content, mass and composition of food for individual meals.

For healthy person four meals a day are optimal, since less frequent meals lead to the accumulation of fat in the body, a decrease in the activity of the thyroid gland and tissue enzymes. Frequent meals at the same time promotes a better outflow of bile. Eating disorders are one of the main causes of chronic diseases stomach and intestines. The frequency of eating is determined by age, the nature of work, the daily routine, the functional state of the body. Regular intake of food contributes to the development conditioned reflex during meals and the rhythmic production of digestive juices.

With four meals a day, the ratio of the number of calories of food for individual meals should be 30, 15, 35, 20%.

Foods rich in animal proteins (meat, fish) are more useful to use in the morning and afternoon, as they increase efficiency. The second breakfast may include sour-milk products, vegetable dishes, sandwiches, fruits. Lunch should be the most significant in terms of food volume. Dinner should be small in volume and consist of easily digestible dishes. The last meal should be 2-3 hours before bedtime.

Principles of rational nutrition in everyday life

To give the right advice on diet and diet, you should talk not so much about chemical components, but about a set of products. American scientists represent the ratio of products necessary for a healthy diet in the form of a pyramid (see Appendix 4), divided into four parts equal in height. The bottom, widest, part of the pyramid is grain products (bread, cereals, etc.), the next is vegetables and fruits, then dairy products, meat and fish. The smallest part of the pyramid is sugar and fat. In the diet modern man often there is too much animal fat and sugar, few vegetables and fruits, few vegetable fats. In 1990, WHO presented its recommendations on rational nutrition. Daily ration(in calories) depending on energy costs is usually presented in special tables.

For the organization of nutrition in everyday life, the following principles should be observed:

• do not overeat;
• food should be varied, i.e. daily it is desirable to eat fish, meat, dairy products, vegetables and fruits, wholemeal bread, etc.;
• in cooking methods, preference should be given to boiled;
• know the calorie content and chemical composition of food.

Features of nutrition for the prevention of obesity

One of negative consequences malnutrition is overweight body, which increases the risk of many diseases. Obese people are 1.5-2 times more likely than people with normal body weight to develop diseases. of cardio-vascular system, 3-4 times more likely to have diabetes mellitus, 2-3 times more likely to have cholelithiasis and liver disease. Obesity is one of the most common causes of premature aging.

There are several ways to determine the optimal body weight. Brock's formula is the most common: height (in cm) - 100. However, this calculation has a number of disadvantages. A more accurate indicator is the Quetelet index (weight (kg) / height 2 (m 2), see Appendix 4). WHO offers the following gradation of the Quetelet index: 18.5-24.9 ( normal values), 25-29.9 (overweight), 30 or more - obesity. Optimal levels are 22-25 kg/m 2 . It is at these values ​​that the risk of disease and death is minimal in each age group. Therefore, a person needs so many calories so that his mass does not exceed the limits of the corresponding Quetelet index. The mass must be monitored constantly, making the necessary adjustments to nutrition and physical activity, including applying fasting days. To prevent obesity it is necessary:

• pay attention to information about the composition and caloric content of products on labels;
• don't get carried away flour products, especially muffins containing fat and sugar;
• avoid excessive consumption of sugar and sweets, use sugar substitutes;
• avoid foods rich in fat (sausages, sausages, sausages, fatty dairy products);
• remember that alcoholic beverages, including beer, are high in calories;
• leave the table with a slight feeling of hunger, since the body has already received enough food, but the signal about this has not yet reached the brain; chew food thoroughly, as this contributes to the extinction of appetite;
• Increase physical activity as you gain weight.

Features of nutrition of the elderly

Decrease in intensity metabolic processes in old age and a decrease in physical activity lead to a decrease in the need for nutrients and reduced calorie intake in this population. The diet of an elderly person should be varied and include a sufficient amount of vegetables and fruits. Food should be taken often, at least 5-6 times a day, in small portions. Sea fish, cottage cheese, lactic acid products, lean meat should be introduced into the diet. Fish and meat are preferably boiled. It is necessary to limit the amount of fats of animal origin, giving preference to vegetable fats containing unsaturated fatty acids, which is the prevention of atherosclerosis. Limit the intake of salt, sugar (replace with honey or a sugar substitute), spices, smoked meats, strong tea and coffee. For regular bowel function, older people should include wholemeal bread in their diet.

Features of nutrition of pregnant women

Rational nutrition of a pregnant woman is important not only for the proper development and maturation of the fetus, but also for the restructuring of the body of a pregnant woman in connection with future lactation. Therefore, the nutrition of a pregnant woman should provide for the increased needs of the body in all essential nutrients. In the first half of pregnancy, the need for proteins is 1.2-1.5 g per kilogram of body weight, in the second half - 2 g per kilogram of body weight. A pregnant woman should consume 120-200 grams of lean beef or 150-200 grams of fish daily. Fat should be consumed in the amount of 80-100 g per day (of which 30 g should be vegetable fats), carbohydrates - mainly in the form of raw vegetables and fruits up to 400-500 g per day. Special attention you should pay attention to foods rich in iron, as very often anemia develops in pregnant women. The daily requirement for iron is 15-20 mg. Iron is found in beef, beef liver, egg yolk, fruits and green vegetables (spinach, lettuce, apples). Pregnant women should limit their intake of salt, liquids, chocolate, citrus fruits, sweets, strong tea and coffee. At rapid increase body weight, on the recommendation of a doctor, you can prescribe the so-called fasting days.

Health food

Nutrition of the patient along with medicines plays an important role in the treatment of the patient. A certain diet is the most important factor in the treatment of diseases of the digestive system, cardiovascular system, kidneys, organs endocrine system etc.

Medical nutrition is organized according to the nomenclature of diets developed by the Institute of Nutrition of the Russian Academy of Medical Sciences. Specialist in social work should have an idea about the features of a particular diet - treatment table(there are 15 such treatment tables). Each treatment table number corresponds to certain disease at which this table (diet) is applied. A therapeutic diet can be prescribed not only in hospitals, but also at home. The attending physician prescribes a diet. In a hospital, compliance with medical nutrition, along with the attending physician, is monitored by a ward nurse, which checks the contents of the transfers and controls the storage of products. At home, compliance with the diet is checked by the local doctor, the local nurse, and the patient's relatives.

Radiation and nutrition

After the accident at Chernobyl nuclear power plant large areas were contaminated with radioactive contamination. The rest of the population of these places receives up to 90% of radioactive substances with food, up to 10% with drinking water, and up to 1% with inhaled air. Plants absorb water-soluble isotopes of cesium-137 and strontium-90 from the soil. The concentration of radioactive substances in plants depends on the type of plant and soil composition. Since plants are eaten by domestic animals, radioactive substances accumulate in meat, milk and fish. Strontium accumulates most of all in carrots, beets, grain crops. Thus, bread can also be contaminated with radionuclides (moreover, rye bread is 10 times more contaminated than white bread). Cesium accumulates most in vegetables and meat, especially beef. In fermented milk products, radionuclides accumulate less than in milk. Eggs contain the least amount of radionuclides in the yolk and the most in the shell. Freshwater fish accumulate more radionuclides than sea fish. In order to reduce the level of radionuclides in the human body, it is necessary to subject products to special processing, use in the diet products containing substances that promote the excretion of radionuclides (minerals, vitamins, iodine, potassium, magnesium, dietary fiber). These products include: seaweed, legumes, garlic, nuts, seeds, wholemeal bread, oats, beans, pumpkin, cabbage.

Food processing to reduce the level of radionuclides includes the following measures:

• thorough washing of food;
• peeling root crops, removing the top leaves of cabbage, removing seeds from fruits;
• soaking meat and root crops before cooking in frequently changed water (up to 12 hours);
• removal of bones, heads, internal organs of animals and fish;
• exclusion (if possible) from the diet of lean fish and vegetable broths;
• the use of fermented milk products (rather than whole milk);
• use fried eggs rather than boiled.

In order to reduce the intake of radionuclides into the human body, 2-2.5 liters of liquid should be consumed daily in the form of tea, juices, compotes, decoctions of herbs with a weak diuretic effect (chamomile, St. John's wort, parsley, dill).

It is the most balanced combination of fats, carbohydrates, proteins, vitamins, amino acids, trace elements and other substances in the human diet.

The amount of food that enters our body and turns into energy should be equal to energy costs. Those. how much you ate, try to give so much.

There is different ways in order to make this happen. For the elderly, these can be feasible loads (long walks, work in a summer cottage, some complexes exercise), and for the young and prepared - this is a daily load in the form of jogging, complexes of special physical exercises.

Only if your diet is varied, the body will be able to get all the nutrients that it needs. That's why try to understand principles of rational nutrition and do not get hung up on the same products, but, on the contrary, strive to expand your menu as much as possible.

Properly balanced diet:

Breakfast, lunch, afternoon tea, dinner - all meals should occur at the same time. In addition, it is important to correctly “scatter” the total number of calories for the whole day. So, breakfast should account for no more than 30% of the daily calorie content, lunch can be 40%, and dinner - 20%. Another 10% should be saved for an afternoon snack or snack. By the way, nutritionists believe that the most optimal for the human body is 4 meals a day.

Many of us like to eat meat with potatoes, and porridge with bread ... But few people know that such products are incompatible because they are digested differently. What happens when they mix? Food is not digested properly, and the cells of our body begin to starve. This contributes to overeating, and, as a result, the appearance of excess weight.

We remember that meat is best eaten with vegetables and in no case should be combined with flour and dairy products, eggs, cheese. Sugar does not pair well with starchy and protein foods. Any liquids should be drunk before meals. If you want to have tea after eating, wait thirty minutes after the end of the meal.

Reasons for not eating:

• if you don't feel hungry
• when you're in a hurry
• with severe fatigue
• during illness
• with overheating and chills
• before driving
• with negative emotions: anger, anxiety, etc.
• before starting strenuous exercise

Drink more clean water. Make it a rule to drink a glass of water before breakfast, lunch and dinner. An adult should drink at least a few glasses of water or one and a half to two liters per day. Food must be chewed very carefully. The more thoroughly we chew it, the better it will be absorbed. There will be less waste and deposits. Remember that before swallowing food, you must make at least thirty chewing movements.

How many of us eat 500 or more grams of vegetables and fruits daily, as nutritionists advise us? And even if you are one of those lucky ones, it is important to remember that over the past half century, the content useful substances in vegetables and fruits has decreased significantly, and in order to get the amount of vitamins and minerals necessary for the normal functioning of the body, a person needs to eat 3-4 times more vegetables and fruits than in the fifties of the last century.

Nutrition for centenarians

Proper nutrition has always contributed to a healthy and long life. Let's look at examples: how did the centenarians of our planet eat?
All centenarians of the world eat little. There are no fat men and fat women among them - even in the Caucasus, even in China.

Portions are small, they sit down at the table 3-4 times, get up from the table without satiety. Products are prepared without prior storage in the refrigerator, exclusively in fresh thus saving vitamins. Yes, and they are consumed immediately. There is no "yesterday's dinner" and even a cold lunch - all the uneaten food is given to livestock.

The long-livers of Abkhazia and Karabakh daily use sour-milk products - special, with a special leaven. In the Caucasus, this is matsoni, narine. On the table of any centenarian of the world, even Japanese, even French, even Abkhaz, there is always a lot of greenery.

Coriander, tarragon, tarragon, cress, rosemary - sometimes up to 200 species of various plants in fresh and pickled form. The use of herbs in large quantities sanitizes the intestines and maintains its ecology in perfect condition.

The long-livers of the world practically do not consume sugar. Why, if there is honey and sweet dried grapes(raisins, to put it simply)? In their kitchen there is also no salt in its pure form. It is replaced by spicy seasonings - among the Abkhaz it is adjika, made from hot red pepper, dry and fresh herbs, spices, garlic and a very small amount of salt. Adjika, by the way, thanks hot pepper and partly garlic keeps "bad" cholesterol under control, and therefore is an excellent prevention of cardiovascular diseases.

A very important point is the quality of the water. She is clean, pure. The cuisine of the centenarians of the world is low-fat, except for the Far East fish dishes, fatty, as a rule. low calorie diet+ fish diet, extremely beneficial for vascular health. ( fish diet vitally shown at coronary disease heart due to the presence in it of a record amount of healing Omega-3 polyunsaturated fatty acids).

The diet is always a lot of not only vegetables, but also fruits. Wheat bread is not eaten, instead of it on the table of long-livers of Abkhazia there are always flat cakes - corn. Food should be extremely low-calorie, with the minimum amount fats and animal proteins, large quantity vegetables and fruits.

Basic principles of rational nutrition:

• four meals a day
• biological value of food
• moderation
• diversity
• balance

The Japanese are also recognized in the world as centenarians. Their menu includes low calorie food it's rice and seafood. In addition, the Japanese eat a lot of vegetables, as well as tofu, a lot of fish, soups and some meat. Average duration the life of the Japanese - for women - 86 years, for men - 78 years.

Modern scientists have determined that overweight has a bad effect on life expectancy, but despite this, obesity has become a problem for individual states. This can be explained by the fact that we do not know food culture, and we also don’t know that having reached the age of 25, the body stops growing, which reduces the intensity of metabolism.

But we do not leave the habit of eating fatty foods in the same quantities, and do not think that the body cannot cope with the processing of huge amounts of nutrients that have entered into it, turning them into body fat that threatens us with obesity.

It is very easy to change the situation by reducing food intake by about 30% without changing the composition of the products. So you can increase life expectancy and reduce development endocrine diseases, as well as diseases of the heart and blood vessels, which usually occur in old age.
Subject to rational nutrition rules many health problems will recede by themselves.

The time you spend reading labels and carefully choosing products will add to your life expectancy in the future.

Follow the basic rules of nutrition: food should not contain anything superfluous that would overload the body, it should be tasty and healthy. You need to eat at the same time with an interval of 3-4 hours, at least 3, and preferably 4 times a day.

For normal life, food must contain nutrients rich in energy and fully satisfy the needs of the body. Energy in the body is maintained through the consumption of proteins, fats and carbohydrates.

Take a look at a table that shows the water and nutrient content in weight percent of some foods:

Joule is a unit of energy. 1 Kcal = 4.18400 kJ. 1 kJ \u003d 0.23890 Kcal. Now we find out how many Kcal in 250 kJ. 250 x 0.238 = 59.5 kcal. This is approximately, because fruits and vegetables vary in size, taste and calorie content.

To find out the daily calorie intake, we use the Mifflin-San Jeor formula.

For men: 10 x Weight (kg) + 6.25 x Height (cm) - 4.93 x Age + 5

Women: 10 x Weight (kg) + 6.25 x Height (cm) - 4.92 x Age - 161

According to the formula, we calculate the daily calorie intake and multiply the result by the coefficient of physical activity:

If you are watching your weight and dreaming about beautiful figure then use the calorie calculator:

Chips without potatoes, glazed curds without cottage cheese, sausage without meat, yogurt without milk - all this is modern food, which is littered with counters. See for yourself:

Nutrition is the most natural life process from the first minutes of life for any creature on the planet. The need for it is a manifestation of basic instincts. food is the only source energy for man, until evolution has provided a different way to maintain life support.

In order for the body to work like a clock, it needs more than 60 types of various substances and elements. The figure seems huge, and it’s not immediately clear where to get them, but everything is not so scary if you apply a rational approach to nutrition.

Functions of rational nutrition

But, before we talk about rational nutrition, let's look at the functions of this very nutrition.

As the old Socrates very accurately noted: "We do not live in order to eat, but we eat in order to live."

Therefore, the first function of nutrition is to supply our long-suffering body with energy. And here, perhaps, best comparison will be with the plane. Look: the plane is filled with kerosene in almost the amount that it needs to fly to the right place. If they don’t refuel, they won’t fly, they will fall. And they will refuel - it will circle over the airport, “burning out” the remaining fuel in order to land normally.

It’s the same in our body: “we don’t refuel” - we don’t have enough strength, we’ll all lose weight. Well, “refueling” is guaranteed to affect our weight, because we are often just too lazy to “burn out” fuel like an airplane.

The second function of nutrition is the timely supply of the body with plastic substances. And first of all, these are proteins, then minerals and fats come, and carbohydrates are trailing in the very tail. Well, right, because our body, like an airplane, requires constant repair and renewal. We, just like the aircraft, need to repair some components, assemblies, worn seats and change “bald” tires. Therefore, without constant replenishment of the repair kit, we can’t by any means.

The third function of nutrition is the uninterrupted supply of our body with biologically active substances necessary for the normal regulation of its vital processes. Simply put, vitamins. For the vitamins present in food are constituent parts some hormones and enzymes.

Well, the last, fourth function of nutrition is, oddly enough, the development of immunity. Not so long ago, scientists found that the magnitude of the immune response to the aggression of viruses, bacteria and other infections depends on the quality of nutrition and, most importantly, on the normal content of calories, high-grade proteins and, of course, vitamins in food.

So, at the heart of proper, that is, rational nutrition, there are three principles, three, I will not be afraid of this word, pillars, three unshakable rules. Only three, and oddly enough - you probably know all of them very well. These are: energy balance, variety and mode of eating.

Three basic principles of rational nutrition

The first principle is the energy balance of nutrition.

Very often we overeat, forgetting that in fact, a person needs not a certain amount of food, but the energy value of what was eaten.

So, often, with a large amount of food, we do not get enough calories, or vice versa, having tasted a few pieces of cake, “gain” the daily allowance at once, while not eating at all.

According to the traditions of Russian cuisine, we consume every day a lot of bread, potatoes, sugar, animal fats, thereby leading the body to an imbalance: we consume more energy than we can spend. Such a diet leads to obesity, which, in turn, provides us with not only despondency regarding our shapeless figure, but also a number of diseases developing on this basis - from gastrointestinal diseases to diabetes and in the end it all leads to depression.

The energy value of nutrition depends on many factors: gender (women need fewer calories than men), age (children especially need a large number of calories) and occupation (people with high physical activity need more power).

The second principle is variety and balance in nutrition.

Every day, to be healthy, we must get from food up to 70 different substances. Among them are well-known proteins, fats and carbohydrates. And all of them must be present in daily diet. Naturally, we need these substances in different amount- for example, there should be more carbohydrates from which our body produces energy than proteins or fats, but it is unacceptable to exclude any of these substances. It is also impossible, contrary to the opinion of vegetarians, to completely replace animal proteins with vegetable proteins, so that without meat the human diet will not be complete, especially the diet of children.

In addition to fats, proteins and carbohydrates, our body needs vitamins and minerals. That is why we all constantly hear about the benefits of vegetables and fruits. It remains only to add to this truth that not all vitamins are well absorbed outside of combination with other products. That is why carrots are useful for vision precisely when they are eaten with sour cream.

The third principle of rational nutrition is the observance of the regimen.

First of all, in order not to stress the body from irregular eating, it is best to make a clear meal schedule for yourself. It is best if you eat 3-4 times a day. It is this number of meals that is considered optimal.

Of course, everyone makes up their own diet for themselves, depending on the work schedule, classes and other circumstances, but experts recommend next time for food from 8:00 to 9:00, from 13:00 to 14:00 and from 17:00 to 18:00. It is at this time that the human alimentary glands usually produce the largest number food enzymes.

However, each organism is individual, so it is best to listen to its desires (if they do not concern a couple of sandwiches for the coming night, eating before bed is really harmful).

Another important point is the amount of food in each "sit". Remember the saying - "we don't need dinner"? That's right, it is at dinner that you need to eat less food, but breakfast at the beginning labor day- this is the time to eat heartily, even heartier than at lunch.

Conclusion

Violation of the principles of rational nutrition inevitably leads to the development of diseases that shorten human life, make it inferior, and sometimes painful. Suffice it to say about such problems as starvation, obesity, chronic nutritional deficiency of essential nutrients.

So food is the most important factor determining human health. Each educated person must have the necessary information about rational nutrition, the substances that make up food, about their role in the life of a healthy and sick organism. All this forms the culture of food and is an integral part of the culture of society.

Fundamentals of rational nutrition

The basics of rational nutrition are the following rules:

1. In order for the diet to be complete and balanced, it is necessary to consume a variety of foods containing many different nutrients, trace elements, vitamins. So you can satisfy the needs of the body in full.

2. Be sure to eat bread, cereals, pasta or potatoes at every meal. These products contain a lot of protein and carbohydrates, as well as fiber, minerals (calcium, magnesium, potassium), vitamins (ascorbic acid, carotenoids, folic acid, vitamin B 6), while in its pure form, these products have a low calorie content.

3. Vegetables and fruits (as well as legumes) are a must daily ration. On the day you need to eat at least 500 grams of vegetables and fruits. Vegetables contain necessary for the body dietary fiber, vitamins, organic acids and antioxidants. Especially useful are green and leafy vegetables - spinach, broccoli, arugula, lettuce, herbs, cucumbers, Brussels sprouts.

4. Every day you need to consume dairy products with low content salt and fat is a valuable source of calcium.

5. Replace fatty meats with fish, poultry, eggs, legumes, or lean meats. They contain the same amount of protein, but there is no need to eat unnecessary animal fat - you will get the amount of animal fat necessary in accordance with the norms of rational nutrition from low-fat varieties of meat, fish and poultry.

6. Choose low-fat foods, give up the habit of eating bread with butter, prefer boiled or baked food instead of fried in butter - fats are found everywhere, and you probably will not be left without a serving of fats established by the norms of rational nutrition, but you should not exceed it. Instead of butter and sunflower oil, use olive oil - it contains more nutrients and antioxidants. Give up margarines and refined oils - they have more harmful substances than useful.

7. Limit the intake of fast carbohydrates and sugars - they have no nutritional value: all they give the body is fast energy, caries and imbalance in metabolism. Remember that the share of fast carbohydrates according to the norms of rational nutrition is only 5% of the total daily calorie content (this is only 150-200 kcal per day).

8. Drink water. For an adult (not an athlete), the daily water intake is 2 liters, for an athlete - 3-3.5 liters. Water is necessary for all chemical reactions in the body, without it you simply cannot live.

9. The norm of table salt consumption for an adult is 6 g per day. A modern person consumes about 18 g of table salt per day. Refuse to eat salty, smoked and canned foods, learn to eat lightly salted food.

10. The value of body mass index (BMI) is calculated by the formula: (weight in kg) divided by height in meters squared. With a BMI value of less than 18.5, you are underweight, with a BMI value of more than 25, you are overweight. Control your weight.

11. Maximum admissible rational nutrition daily dose alcohol - 20 grams of pure alcohol. Even a single excess of this dose can harm the body. Daily consumption of alcohol will sooner or later develop into alcoholism. Reasonably approach the issue of drinking alcohol, and when you use it, prefer natural alcoholic drinks - wine, cognac.

12. The basis of rational nutrition is healthy natural food. Try to replace everything unnatural in your diet with natural.

Rational nutrition: menu for the week

We offer you weekly menu a balanced diet designed for a healthy woman, which will help you change your eating habits and get rid of extra pounds.

Monday:

Breakfast: oatmeal with low-fat milk, honey, a handful of any nuts. Coffee or tea.

2nd breakfast: banana and a glass of yogurt.

Lunch: soup (any), chicken or fish cutlet with vegetable salad seasoned with olive oil.

Snack: small chocolate bar (20 grams), tea.

Dinner: fish (preferably steamed), fruit salad with yogurt.

Breakfast: buckwheat on the water. Coffee or tea with a teaspoon of honey.

2nd breakfast: any fruit, yogurt 6% fat.

Lunch: soup, stewed pork with vegetables, tea.

Snack: tea with marmalade or marshmallows.

Dinner: cottage cheese with raisins, fruit.

Breakfast: scrambled eggs, tea or coffee, honey with a slice of bran bread.

2nd breakfast: cottage cheese with low-fat sour cream.

Lunch: soup, fish stew with vinaigrette. Tea or coffee.

Snack: fruit, half a marshmallow.

Dinner: boiled chicken, steamed broccoli.

Breakfast: cereal with yogurt, tea or coffee.

2nd breakfast: hot sandwiches without mayonnaise.

Lunch: soup, beef goulash with vegetable salad.

Lunch: fruit salad.

Dinner: fish stew with vegetables.

Breakfast: rice porridge, coffee or tea.

2nd breakfast: citrus juice with a cracker.

Lunch: soup, stew with vegetable salad.

Snack: dried fruits and cocoa.

Dinner: cottage cheese casserole, tea.

Breakfast: cheesecakes fat-free cottage cheese, sour cream. Coffee.

2nd breakfast: any fruit or berries.

Lunch: soup, a dish of rice and fish.

Afternoon snack: biscuit and orange juice.

Dinner: grilled meat with vegetables.

Sunday:

Breakfast: cottage cheese casserole, tea or coffee.

2nd breakfast: fruit salad or just tea with dried fruits.

Lunch: fried meat, any salad.

Afternoon snack: tomato juice, cheese, bread.

Dinner: sauerkraut, stew.

Now you know the basics of rational nutrition and can change your life for the better!

It needs to be known

Rational nutrition not only helps to prevent diseases of the gastrointestinal tract and digestive system, but also diseases of cardio-vascular system, metabolism and many others.

Rational nutrition as an element of a healthy lifestyle should become an integral part of the life of every modern person. After all, the modern rapid rhythm of life dictates its own conditions, the body often experiences stress from chronic fatigue, nervous overload, adverse environmental conditions and additionally overload it junk food not worth it.

Rational nutrition does not require any special material costs or excessive efforts, you just need to stick to the chosen system, choose healthy foods Don't starve and don't overeat.

Rational nutrition helps to strengthen the immune system, increases vitality, helps to keep oneself in good physical and psychological shape.

The habit of rational nutrition should be cultivated in a person from the very early years. A person should experience pleasure by eating fresh and healthy foods, should be aware of what and why he eats.