Daily food intake for a person. Human nutritional norms

On average, a person needs every day: men - 2,700 and women - 2,100 kcal per day. Critical limit 2000 kcal. It is believed that a person consumes an amount of food per month equal to his body weight.

Every day a person needs - approximately 1 kg of dry matter, incl. 750 g vegetable and 250 animal. According to experts, during a lifetime a person consumes on average 10,000 liters of water, 7,000 kg of bread, 5,000 kg of potatoes, 2,000 kg of meat, 4,000 kg of fish, 1,000 kg of fat, 500 kg of salt. At the same time, approximately 80 basic chemical elements are necessary for the normal functioning of the human body.

The generally accepted norm of protein intake for a person is 100 g per day, and the world average is only 71.9 g, in particular vegetable - 46.1 g and animal - 24.8 g. A significant part of the population of Africa, South America and East Asia consume every day only 25-30 g of vegetable protein. Moreover, the annual protein deficit is 29%, or 15 million tons (Table 7).

In the structure of human nutrition in most countries, vegetable proteins predominate over animal proteins. In Japan, this ratio is 78.3 and 21.7; in Ukraine -

72.3 and 277; USA - 67.1 and 32.9; Great Britain - 67.6 and 32.4; Germany - 65.3 and 34.7; France - 60 and 40; Canada -

68.3 and 31.6; China - 87.3 and 12.7; Italy - 74.6 and 25.4.

In most countries, protein accounts for about 11% of energy in the diet (from 6% in tropical countries where the diet consists mainly of plant foods, to 30% in countries where the diet includes both plant foods and meat, milk, eggs, fish).

7. Energy consumption of plant-based diets PER capita, kcal/day (FAO, 2S04)

The reason for many of our diseases is the quality of food, which is deteriorating. Urgent measures are needed to improve the quality of crop production.

The daily consumption of vegetable and animal protein per capita over the past 30 years has increased from 62.6 to 70.8 g, or by 13.1%, in particular vegetable protein by 8.2%, animal protein by 23.1%. This is approximately 70% of the scientifically based norm; in Europe and North America it is almost close to normal, in Africa and Asia it is 57-64%, in South America - 67.3% of the norm.

According to scientists, a person needs 100-160 g of protein per day, the same amount of fat and 430-450 g of carbohydrates.

Of interest is the food consumption of the US population (Table 8).

Medical norm of food consumption per capita per year (kg): bread products - PO, meat and sa-87, milk and dairy products - 467, eggs (pcs.) 365, fish and fish products - 18-20, sugar - 45, butter vegetable - 164, potatoes - 97, vegetables and melons - 164, fruits and berries - 120.

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 nutritional 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. Sugar should account for no more than 15%, and the share of carbohydrates in potatoes, vegetables and fruits should be at least 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).

Vitaminization can also be carried out by directly introducing vitamins into food before consumption (in childcare facilities, 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.

Human activity is associated with the expenditure of energy. Its amount is measured in calories. For normal life, it is necessary to constantly replenish the body with energy that enters it in the form of food.

The daily calorie intake depends on the gender, type of activity and age of the person. For example, men need more energy per day than women. And active young people who are still growing and developing spend more calories daily compared to adults.

Daily calorie intake for men

For active men

• under 30: 3,000 calories;
• from 30 to 50 years: within 2800 - 3000 calories;
• over 51: 2800 - 2400 calories.

For men with a sedentary lifestyle

• under 30: 2400 calories;
• 31 to 50 years old: 2200 calories;
• after 51 years, 2000 calories per day is enough.

For men with a moderate lifestyle

• 19-30 years old: 2600 - 2800 calories;
• 31-50 years old: 2400 - 2600 calories;
• from 51 years old: 2200 - 2400 calories.

daily calorie intake for women

For moderately active women

• up to 25 years, it is enough to consume 2200 calories per day for the normal functioning of their body;
• in 25-50 years, the recommended daily allowance is 2200 calories
• Over 51: Just 1,800 calories is enough.

With a sedentary lifestyle

• young girls under 25 years old will be enough for 2000 calories;
• women from 26 to 50 years old optimally consume no more than 1800 calories;
• after 51 years, you need to reduce your intake to 1600 calories.

With an active lifestyle

• young women 19 - 30 years old can consume 2400 calories;
• women in adulthood 31 - 60 years old need 2200 calories;
• women over 61 are recommended a daily allowance of 2,000 calories.

Individual calculation of the daily calorie intake

The above daily calorie intake values ​​are generalized and approximate. But each person is individual and has his own height, weight, muscle mass and degree of activity. Therefore, scientists have derived formulas that allow you to calculate the daily calorie intake for different people.

First, the number of calories needed by a person in a state of complete inactivity and at a comfortable temperature is calculated. In other words, first of all, you need to find out how much energy the body needs for the functioning of its internal organs without physical and emotional stress. Usually this indicator in the laboratory is measured in a supine position and in the absence of violent emotions. To measure it at home, formulas were derived for determining the value of basal metabolism (BMO).

Formulas for calculating BOO

• For men :

66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

• For women :

655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

For example:

For a 39-year-old woman weighing 70 kg and 168 cm tall, the BVR is calculated as follows:

655 + (9.6 * 70) + (1.8 * 168) - (4.7 * 39) = 1446.1 calories

Formula for Calculating Daily Calorie Need (DCA)

SPK = activity factor x BRO

Determining the activity factor value

• 1.2 - with a lifestyle without physical exertion;
• 1.375 - with light physical labor;
• 1.55 - with medium, moderate physical exertion;
• 1.75 - with heavy physical exertion;
• 1.9 - with especially hard physical labor.

For example:

With BOO = 1446.1 and with average activity (we take a coefficient of 1.55), the daily norm is determined as follows:

SPK \u003d 1446.1 * 1.55 \u003d 2241.46 calories

It is convenient to use a calorie calculator to calculate the daily allowance.

Daily calorie intake for weight loss

Knowing your SEC value, you can solve the problem of being overweight. To do this, you just need to reduce the energy intake into the body with food. So you can create a calorie deficit, which will lead the body to the need to use up its reserves - fat.

To what extent is it safe to cut calories for weight loss? This is a very important issue, because with an incorrectly created energy deficit, the well-being and health of the person who is losing weight will certainly suffer. To lose extra pounds, you need to reduce the value of the SEC by 500 - 1000 units. But at the same time, the minimum amount of daily calories consumed when losing weight for men is 1800, and for women - 1200. Below these values, it is very dangerous to create an energy deficit in the body.

Overeating is the main cause of weight gain. To be slim and healthy, the amount of food per day should be no more than what is required for the physiological processes in the body.

The uncontrolled process of eating food occurs:

• while watching an interesting TV show
• when a person is worried
• during stress
• in case of non-observance of the daily regimen and diet
• if metabolism is disturbed

The process of eating must be, without fail, conscious.

In order not to overeat, it is enough to put food on a plate in a certain amount, which is determined simply: by your own hands.

The size of the hands of each person is individual. It happens that a slender and fragile woman has large hands, which means, as they say, she has a “rectum”, her body needs an increased amount of food and she can eat plenty, but ... no more than the volume that fits in her hands .

There is a large man with small arms. This means that he needs to reduce the amount of food so as not to gain weight and always be in shape.

Nature is never wrong and in the body of any person everything is interconnected and organically arranged. You just need to learn to listen to it (nature) and follow its instructions.

The amount of food per day has its own norm and it is advisable not to overdo it:

• Put two palms together in a boat. Here is the amount of food your norm for breakfast
• for snacks, the amount of food should not exceed the open palm of one hand
• for lunch, as well as for breakfast, the amount is determined by the folded palms of two hands
• for dinner, no more than a fist of one hand.

It’s not for nothing that they say: “Eat breakfast yourself, but give dinner to the enemy.”

Like in that Soviet cartoon about a monkey, a parrot and a snake ... Let's calculate how much you need to eat per day in "parrots" (in 2 palms): two palms for breakfast and lunch, 1 palm for 2 snacks, it turns out 1 more time two palms and a quarter of two palms for dinner. The total is: 3.25 of two palms.

Again, as in a cartoon, see for yourself “parrots in snakes”, that is: measure the volume of two palms on some plate (with a blue border) and then your daily diet will be equal to 3.25 a plate with a blue border.

How much to eat to lose weight

For those who lose weight, the process of calculating calories is quite laborious and, in the end, either there is not enough time for it or it bothers you to count calories all the time when you want to eat immediately and a lot ...

How much do you need to eat to lose weight, not counting calories each time? It is enough just to remember a few simple tricks for determining the amount of carbohydrates, proteins, fats, fruits and vegetables.

Now there will be no need to keep tables for calculations and scales in the kitchen. Only your hands will be needed.

Hands are always with you and therefore it is very convenient to quickly navigate the amount of those products that you put on your plate, without resorting to additional means and saving time on this.

1. meat-animal protein - must be present in the diet the size of one open palm
2. carbohydrates are needed for the body every day in an amount equal to the size of the front of the fist
3. the amount of vegetables should fit in the folded palms of both hands
4. fruits (for snacks) can be consumed in the amount that is projected onto the hand clenched into a fist
5. the question of the amount of butter per day has always been acute: someone claims that it is very useful for the digestive tract, and someone recommends limiting fats due to cholesterol. The amount of butter per day should be no more than the upper phalanx of your index finger
6. Cheese is a wonderful product with undeniable health benefits, but it should be eaten no more than two fingers wide because it also contains fat.

Naturally, everyone chooses meat that suits him, greens can be correlated with vegetables, and fats are best used each time in the form of various products, such as butter, nuts, eggs, cheese, fatty cottage cheese, etc.

Be especially careful with fats, because any natural product necessarily contains some amount of fat.

Do not forget about separate meals: it is better not to mix meat with carbohydrates at one meal, because these products are very poorly digested together in the digestive tract.

It may seem at first glance that this amount of food is somehow very small. But, estimate the menu and you will see that everything corresponds to the recommendations of nutritionists:

• breakfast: oatmeal (carbohydrates in the amount of the front of the fist), you can add a piece of cheese
• morning snack: fruit, maybe an apple
• lunch: meat the size of a palm, as a side dish - a "handful" of vegetables
• afternoon snack: fruit, preferably not as high-calorie as an apple, such as apricot or dried fruits
• give dinner to the enemy or in the amount of a fist, with vegetables. Larisa Dolina, for example, drinks only a glass of kefir at dinner.

The amount of food per day, limited by the size of your hands, quite logically fits into all recommendations for losing weight and not overeating. A manual diet has long been in service, for example, with Elena Malysheva, who recommends eating in small portions 5-6 times a day. Everyone who gets on her weight loss program are having tremendous results.

When compiling food rations, the question of protein norms in human nutrition.

Research on the amount of food protein necessary for a person was started in the 60s of the last century. At that time one of the founders of physiology nutrition K. Voith, on the basis of determining the amount of excreted nitrogen in people, as well as on the basis of static information about the average composition and amount of food consumed, came to the conclusion that the need for an adult during moderate physical labor is 118 g of protein per day.

A number of researchers in the West, and especially in the USA, have repeatedly dealt with the question of how much it is possible to reduce the amount of protein introduced without disturbing the state of nitrogen balance in the direction of a negative nitrogen balance, i.e., without creating protein starvation. These researchers tried to determine the protein minimum, that is, the minimum amount of protein at which it is still possible to maintain nitrogen balance.

To this end, Chittenden carried out his experiments on 26 persons, including himself. The experiments lasted for an average of about 8 months. The amount of protein administered in his experiments was on average 50-60 g per day. At the same time, nitrogen balance was established in some of the subjects, while in others it was not achieved - they significantly lost weight (up to 6 kg in 8 months) and had an emaciated appearance.

Hindhede also, on the basis of long-term experiments, using potatoes as a staple food (this product is rich in carbohydrates and poor in proteins), came to the conclusion that it is possible to further reduce the rate of protein in food.

Hindhede considered sufficient intake of 25-35 g of protein per day, although he and his experimental subject had a chronic negative nitrogen balance. Thus, the results of Hindhede's observations give the right to draw a conclusion directly opposite to the author's point of view, namely, the inadmissibility of a sharp decrease in the norm of protein in the diet.

The effect of prolonged protein restriction can be adversely affected after relatively long periods of time. In particular, it has been found that with small amounts of incoming protein, the body's resistance to infections decreases. The amount of protein in food should be higher than the minimum requirement of the body for nitrogenous compounds, since some reserve is needed, which could be used in case of increased physiological activity. Based on these data, Soviet scientists (M. N. Shaternikov, B. A. Lavrov, B. I. Zbarsky, and others) came to the conclusion that limiting the intake of protein is undesirable.

When compiling a diet, it is necessary to focus on the protein minimum, and on the protein optimum, that is, on the amount of protein in food that fully meets the needs of the body, good health, high performance, sufficient resistance to infections, and for children also growth needs.

An average daily intake of 80-100 g * of protein with food by an adult fully satisfies the body's needs under normal physiological conditions of light work.

During moderate work, about 120 g of protein is required, and during heavy physical labor - about 150-160 g. At least 30% of this amount of protein should be of animal origin.

For children, the protein rate per 1 kg of weight should be increased due to growth needs. According to O. P. Molchanova, for children 1-3 years old, 55 g of protein per day is needed, for children 4-6 years old - 72 g, for children 7-9 years old - 89 g. At the age of 10-15 years, you need a day 100 protein.

The diet should include at least 60 g of fats, as they include fat-soluble vitamins and lipoids, which are necessary for building cells. At a cost of 3000 kcal per day, it is recommended to take about 100 g of fat with food. Of this amount of fat, 30-50% should be animal fats.

Food should also contain carbohydrates, mineral salts and a sufficient amount of vitamins. The daily amount of carbohydrates in human food should be 400-500 g