Medical norms for food consumption in Russia. The modern model of healthy eating looks like a pyramid. Focusing on it, you can make a balanced diet for every day.

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

Meat: 170 g per day

Fish: 300 g per week

Vegetables: 300-400 g per day

Fruits: 200-300 g per day

Cereals: 6-8 servings per day

Bread: 200-250 g per day

Fats: 1-1.3 g/kg per day

Sugar: 9 (6) teaspoons per day

Salt: 5 g per day

Coffee: 300 mg of caffeine per day

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

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

Rational nutrition is an important factor in improving the level of people's health. Rational nutrition should take into account age, nature of work, gender, climatic, national and individual characteristics. The monotony of food interferes with the balance of nutrition, inhibits the internal synthesis of substances. Switching off for a long time certain groups of food products and a sharp narrowing of their range limit the body's ability to select vital substances, balance them and maintain a normal level of internal synthesis. The problem of the most complete use of the synergistic properties of nutrients, allowing to ensure the balance and nutritional value with its minimum energy value, is an important task of food hygiene.

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

Table 1. Daily calorie intake for an adult

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

Table 2. Daily intake of proteins and fats

Table 3. Daily nutritional allowances for children


* The need for nutrients and anergy is given without taking into account the nutritional value of mother's milk.

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

Differentiation of the energy value of nutrition, depending on climatic conditions, is carried out by reducing fat consumption in the southern zone and increasing it in the northern one. The proportion of protein in all climatic zones remains constant. The rationing of carbohydrates is changing significantly, the share of which is increased in the diet of people living in the southern zone, and somewhat reduced in the northern regions.

Energy indicators of nutrition are not the same in different climatic zones. They are elevated in the northern zone and lower in the southern zone. The calorie content and the ratio of the main nutrients in different climatic zones for the male population engaged in mental labor and other activities not related to physical labor are shown in Table 4.

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

Table 5. Daily dietary intake of the elderly

For people over 70 years of age, see Table 6 for energy and nutrient requirements.

In the diet of older people, there are fewer carbohydrates and partially fats (daily intake is not more than 80 g, including 70% of animals and 30% of vegetables). Refined products are especially limited: sugar, confectionery, as well as premium bakery products, polished rice, semolina, etc. The share of sugar should be no more than 15%, and the share of carbohydrates in potatoes, vegetables and fruits should not be less than 25% of the total. carbohydrates in the daily diet. It is desirable to increase the share of whole grain products (bread from wholemeal flour, etc.). The rational norm of proteins in old age is 18 per 1 kg of body weight. In old age, the quality side of the proteins of the daily diet is important.

Of particular value are milk proteins - the most beneficial sources of essential amino acids (see). About 60% of the total amount of dietary protein should be provided by animal products, with half of this amount should be milk proteins.

Nutrition should be built taking into account the digestibility of food products. The coefficients of digestibility of basic foodstuffs are shown in table 7.

In rational nutrition, importance is attached to vitamin usefulness. Vitamins (see) are vital in all age groups. The requirements for vitamins (mg / day) are shown in tables 8 and 9.

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

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

Fortification can also be carried out by directly introducing vitamins into food before consumption (in children's institutions, hospitals, sanatoriums, factory and other public canteens). Children in children's institutions (35 mg / day per child) and patients in medical institutions (100 mg / day per patient) are subject to priority fortification with ascorbic acid. Minerals play an important role in nutrition (see).

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

The physiological need of a person for some mineral elements is shown in table 11.

Diet is important. For an adult, the most reasonable is a four-time meal with intervals between meals of 4-5 hours (table 12).

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

For people of mental labor and the elderly, the diet can be more uniform without a sharp allocation of breakfast and lunch.

There is such a term as , however, despite the fact that it is often used, is inaccurate. It is more correct to talk about the physiological needs of the body for basic nutrients. In Russia, they were determined in 1930, at present there are many such norms.

In 1991, they installed based on the coefficient of physical activity (CFA), which is calculated as the ratio of energy costs per day to the value of the main volume.

The norm also includes the ratio between carbohydrates, proteins and fats - 50:15:35. Calorie norms are determined by gender, age, physical activity, health status and other factors.

For example, for women, the norm is 2100, for men - 2700. In children, these indicators are due to the intensity of plastic processes (growth), physical activity, from the age of 11 - gender.

Variant, developed by US scientists in 1989, of daily food intake standards by caloric content + according to age and gender.

Historically changed depending on living conditions. For example, 5 million years ago, a person ate much more than at present, the products were high-calorie and varied. His energy expenditure was about 5000 kcal, since he hunted, foraged for food and constantly waged a fierce struggle for existence.

A modern person who does not go in for sports consumes a little more than 2000 kcal, but consumes more, and as a result, overeats. In addition, with age, a person's need for food and physical activity decreases.

Meanwhile, the opportunity to eat tasty and a lot often increases. At the same time, the quality of nutrition and balance does not get better. As a result, body weight increases, diseases appear, the quality of life deteriorates, and its duration decreases.

Nutritional balance

The composition and quantity of products determine the amount of energy received. The energy balance in the human body can be represented as follows.

Energy input:

• Calorie content of food.
• The composition of food substances.
• Micro and macro elements.
• Vitamins.
• Liquid.

Energy Consumption:

• The processes of cell growth, renewal.
• Performing mechanical work.

Energy value of food products and the need for them

Proteins are the basis of life and nutrition. Their minimum need for knocking is 1 g per 1 kg of body weight, for a growing adolescent organism - 5 g. As a result of one meal, 20-30 g of protein is absorbed within three hours.

Another strict requirement for food is ecological cleanliness. However, this issue is extremely complex, for this reason, constant environmental monitoring of food products is necessary.

Based on, an adult needs the following amount of basic nutritional components per day:

• two liters of water;
• eighty - one hundred grams of fat (10% of them of vegetable origin);
• no more than zero point one tenth of a gram of vitamins;
• no more than twenty grams of salts;
• zero point seventy-five hundredths - one and a half grams of protein per 1 kg of weight.
• ten grams of carbohydrates per 1 kg of body weight.

The Institute of Public Health of Switzerland proposed an original classification of seven food groups.

1. Eggs, meat, fish:

• Iron.
• Squirrels.
• Vitamins A, PP, B2, B1, B12, B6.

2. Dairy products:

• High value proteins enriched with calcium.
• Vitamins A, PP, R.

3. Root crops:

• Vitamins C and A.
• Carbohydrates.

4. Berries and fruits: vitamin C.

• Vitamins C, A, K, P, folic acid.
• Cellulose.

6. Fats, including PUFAs (polyunsaturated fatty acids).

7. Bread, grain products:

• Carbohydrates.
• Vitamins PP, B2, B1.
• Iron.

The term "human nutritional standards", which is very often used in the medical literature, in fact, is not entirely accurate. Many nutritionists argue that it is more correct to operate with the concept of “physiological needs of the body”, because the most important thing is precisely the body's need for the most important nutrients. Currently, there are many recommendations about the norms of food consumption. Below we will talk about the most important of them, which will help to correctly determine the norms of nutrition and develop the most healthy diet.

How nutritional standards are determined

Back in 1930, nutritional standards for humans were determined in Russia. Later, already in 1991, these norms were established taking into account the coefficient of physical activity (this is the ratio of daily energy costs to the value of the main volume). Also an important point in the calculation is the ratio of calories between carbohydrates, proteins and fats - it should be 50:15:35, respectively. When physiological norms are calculated, other important points are also taken into account - age, gender, physical activity, the presence of chronic diseases, etc.

The daily calorie intake for women is 2100, the male diet should contain 2700 calories. If a person works physically, these indicators increase. Accordingly, for losing weight, the calorie content of the daily diet should be reduced. For children, these indicators are already associated with the intensity of their growth, activity.

Nutritional norms have also changed historically, as there have been changes in the conditions of human life. When he had to fight for survival, hunt a lot and get food, the calorie content of food was much higher in order to survive and make up for energy costs. However, in today's world, people tend to consume much more than they spend. Now there are all opportunities to eat both varied and tasty, but at the same time, both the quality of food and the balance of the diet as a whole are deteriorating. This leads to disease, obesity, and a general deterioration in the quality of life.

Thus, nutritional norms for a person differ depending on the following factors:

• features of work;
• age;
• climate;
• physiological state of the body - lactation, diseases, etc.

It is important to consider that on different days the body may need a different amount of kilocalories. After all, at different times it can slow down and accelerate. In addition, it depends on physical activity, work performed, and other external factors. Therefore, it is not necessary to count calories too carefully. It is important to simply follow the recommendations for proper nutrition, and not significantly violate the norms that nutritionists determine.

What does balance depend on?

The energy that enters the body depends on the amount of food consumed and their composition. Energy supply depends on the following factors:

• caloric content of food;
• composition of products;
• micro and macro elements;
• liquid.

In turn, energy is spent on life support - heat exchange, blood circulation, growth and renewal of cells, the process of digesting food. It is also spent on movement, physical activity.

In order for the body to function normally, it must receive sufficient, and most importantly, a balanced amount of proteins, fats and carbohydrates. It is very important that the food is environmentally friendly, although it is currently quite difficult to ensure this.

Squirrels

They are the basis of human nutrition and life. You need to get proteins per day at the rate of 1 g per 1 kg of weight. These are the minimum indicators, because a teenager who is growing should receive at least 5 g of protein per kilogram of body weight. A person receives proteins from meat, fish, dairy products, and legumes. After a full meal, up to 30 g of protein is absorbed for three hours.

In fact, proteins are a component necessary for the "building" of the body and the production of all vital substances -, etc. It is with proteins that a person receives the so-called essential ones that are not synthesized in the body. However, it is important to understand that excess protein can cause intoxication of the body.

Carbohydrates

The minimum requirement for carbohydrates per day is 300 g. The body receives carbohydrates by eating fruits, vegetables, starches, grains. Carbohydrates are the main "fuel" for the body, so their amount largely determines the state of a person. But if the lack of carbohydrates leads to a violation of metabolic processes, then their excess leads to the formation of excess fat. A set occurs if more than 500 g of carbohydrates enter the body at one meal, as this leads to a sharp increase in the level glucose in the body, which leads to growth insulin and stimulation of the synthesis of fats, which are deposited in fat depots.

Fats

The absorption of fats in the body occurs during the consumption of protein products. Fats are an essential element of a balanced diet. They are a source of energy and essential fatty acids. They are also important for the absorption of vitamins. The most important for the body are vegetable fats, consisting of unsaturated fatty acids. They do not contain, are easily digested. Animal fats are digested more slowly and contain a lot of cholesterol.

Vitamins and minerals

In addition, dietary fiber, vitamins and minerals contained in food are important for the body. Basically, the body receives them from plant foods - greens, vegetables, fruits. Some of them contain a lot of necessary for the body fiber .

How to plan a diet correctly?

When shaping their diet, most people are guided by their own food preferences and needs. However, there are more specific guidelines by which the daily norm of human nutrition can be formed. So, for a person per day or per week, in order to organize a balanced diet, the following products should be included in the menu (we are talking about a person of middle age and weight):

• Meat - 170 g daily. This amount includes both poultry and red meat. At the same time, high-quality poultry meat should be about half of this amount. It is quite acceptable that meat is not included in the menu every day. For example, you can eat it 4 days a week for 250 g.
• Fish - every week 300 g . Fish dishes can be eaten twice a week to ensure that the body receives enough nutrients. It is recommended to choose fatty fish varieties, as they contain a lot of omega 3 fatty acids beneficial to health. The same norm includes any seafood.
• Vegetables - up to 400 g daily. This is the minimum that you need to consume daily. Almost every lesson on proper nutrition contains recommendations that the more vegetables you include in your diet, the better it will reflect on health. Every day it is worth preparing salads, eating boiled, stewed vegetables. However, it is important to understand that this rate should not be "overlapped" by completely starchy vegetables - potatoes, beans, peas, beans.
• Fruits - up to 300 g per day. This amount is also only a minimum, it is desirable to eat even more fruits. We are talking, first of all, about fresh fruits, and not cooked in the form of jam or compotes. After all, it is fresh fruits that have beneficial properties that are important for the body. However, freshly cooked fruits, such as baked in the oven, also retain a certain set of useful properties.
• Bread - up to 250 g per day. Since most people perceive bread as an independent product, it is often separated into a separate group. This norm should include all types of bread. It is especially important that a person regularly consume whole grain bread. It is optimal that the bulk of the diet is occupied by bread with bran, while the amount of muffin should be minimized.
• Cereals - 6 servings per day. Six servings is a bowl of porridge or about 300 g of baked goods. We are talking about all cereals, pasta, bakery products. In this case, the recommendations are similar to those for bread: it is important that this norm is mainly cereals from unprocessed grains. It is advisable to consume different types of grains to get the maximum benefit.
• Fats - at the rate of 1 g per 1 kg of body weight per day. If a person weighs 70 kg, he should consume 70 g of fat per day. But in this case we are talking about consumed fat in general. That is, the one that is contained in different dishes and products must also be considered. The diet should contain both animal and vegetable fat, and it is better to consume the latter more, but not less than 50% of the total fat.
• Sugar - no more than 6 tsp. for women and no more than 9 tsp. for men. This does not mean that exactly this amount of sugar should be put in tea or coffee. We are talking about sugar in general - that is, contained in foods and dishes must also be taken into account. It is important to remember that there is a lot of so-called hidden sugar in different dishes - it is found in pastries, yogurts, cereals, juices, etc. Those who cannot even approximately calculate the amount of sugar consumed should eat no more than 2 tablespoons of pure sugar per day. The rest of the person will receive with the dishes that he eats throughout the day.
• Salt - up to 5 g per day. The norm of salt per day for a person is only one teaspoon. Moreover, both the salt that is sprinkled on salads and the hidden one, that is, the one that is in herring, sausage, snacks, etc., are taken into account. Salt should not be abused in any case.
• Coffee - no more than 300 mg of caffeine per day. On average, exactly this amount of caffeine is contained in about 350 ml of finished natural coffee, provided that its strength is moderate. If the coffee is instant, then this is about 500 ml of the drink. However, these are average recommendations. For some people, this rate may be excessive. It is important to consider that a certain amount of caffeine is also found in tea, especially green tea.
• Alcohol - 30 g of ethanol for men, 20 g for women per day. Of course, this is not about a recommendation, but only about an acceptable norm that will not harm the body. The amount of alcohol depends on its strength. If we talk about dry wine, then a woman can drink 200 ml of such a drink, a man - 300 ml.

The introduction of all the listed products into the diet and compliance with calorie norms will make it possible to make the menu balanced and get all the substances necessary for the body in full.

conclusions

Thus, nutritional norms are based on the principles of rational nutrition. Those recommendations that contain any presentation about a healthy and rational diet must be followed and, if possible, ensure that the daily diet is varied.