Diet plan in brief. Report on the topic: "Rational nutrition". Compliance with energy balance

Date of writing: 12.04.2022

Reading time: 35 minutes

An important requirement rational human nutrition is its correspondence to the produced energy costs and the needs of the body. It is known that a miner spends more energy than a programmer, so his diet should contain more proteins, fats, carbohydrates, vitamins and minerals.

In this article, we will try to answer the question what is rational nutrition. And what principles should diet rational nutrition.

So what is healthy eating? A balanced diet that provides the optimal ratio of food and biologically active substances in the human body. The introduction of the principles of balance in the nutrition of various age and professional groups of the population is the main task of modern nutrition science.

The most important the principle of rational nutrition is to determine the correct and reasonable ratio of the main food and biologically active substances - proteins, fats, carbohydrates, vitamins and mineral elements, depending on age, gender, nature of work and general lifestyle. The ratio of the mass of proteins, fats and carbohydrates should be 1: 1.2: 4.6, in terms of energy value - 1: 2.7: 4.6, that is, for each protein calorie there should be 2.7 fat and 4.6 carbohydrate calories.

An important concept of a rational balanced diet is the optimal ratio in the diet of animal and vegetable proteins, fatty acids in dietary fats, individual carbohydrates and substances close to them, vitamins and mineral elements. Particular importance is attached to the balance of the essential components of food, of which there are about 50 (amino acids, most vitamins and minerals, polyunsaturated fatty acids). Metabolic disorders cause any long-term deviation from balance. Consequently, both deficiency and excess of individual essential nutrients are harmful to the body.

Human needs for nutrients may vary somewhat, taking into account gender, age, nature of work, climate, physiological state of the body, its individual characteristics and other factors. In nature, there is no product that would contain absolutely all the substances necessary for the body (with the exception of mother's milk for newborns). Only a combination of different foods can provide the body with the necessary nutrients.

Monotonous food reduces appetite, disrupts metabolism, can cause damage to individual organs and body systems. The absence of vegetables, fruits and berries in the diet inevitably leads to a deficiency in the body of vitamins C and P, carotene, mineral elements, organic substances, pectin compounds, fiber, etc. rice, etc.) sharply reduces the intake of vitamins B 1 B 2, PP. With long-term nutrition of only plant foods without the use of dairy products and eggs, the body becomes depleted, losing valuable proteins, vitamins B 2, B 1 2, A, calcium salts, zinc, etc. The limited intake of fats reduces the absorption of fat-soluble vitamins and a number of minerals from the intestines. With a lack of complete proteins in the diet, a deficiency of vitamins C, A, B 2, PP, folacin, etc. may occur in the body.

Hence, Diverse food provides the optimal ratio of nutrients, promotes the release of digestive juices and increases appetite. Made from various products (meat, fish, dairy products, vegetables, fruits, berries, cereals), it is digested quite well: proteins - by 84.5%, fats - by 94%, carbohydrates - by 95.6%.

Plant foods are less digestible than animal foods. This is due to the presence of coarse fiber in it, which makes it difficult to digest and speeds up the passage of food through the intestines. A high fat content in the diet impairs the absorption of other nutrients.

Food should be not only well digestible, but also digestible. IP Pavlov characterized the digestibility of food as the degree of tension of the digestive organs for the assimilation of food. Less digestible are dishes from legumes, mushrooms, unripe fruits and overcooked products. Such food stays in the stomach for a long time and creates a feeling of heaviness in the stomach. Using various methods of culinary processing of food (chopping, heat treatment, etc.). it is possible to influence its assimilation and digestibility, which is especially important in the field of clinical nutrition. So, soft-boiled eggs are more digestible than hard-boiled ones. From coarsely chopped carrots, 5% of carotene is absorbed, from finely grated - 20%, when vegetable oil or sour cream is added to it - 50%, and from carrot puree with milk - 60%.

The digestibility of nutrients depends on the functional state of the digestive organs, taste habits, environment, appearance of food, color, smell, taste, texture, temperature and other organoleptic properties that can cause abundant secretion of digestive juices and appetite. Seasonings and spices are used to stimulate appetite - vinegar, pepper, mustard, onion, garlic, horseradish, parsley, dill, cilantro, celery, bay leaf, cinnamon, etc. Flavoring substances should be consumed in reasonable quantities and systematically diversified. Prolonged use of the same flavoring substances or their use in large quantities leads to the opposite effect - inhibition of juice secretion and breakdown of the brain "appetite center".

High organoleptic indicators of food are also achieved by using fresh, high-grade products for its preparation using the correct culinary processing techniques that give the dishes aroma and specificity of taste, and by selling it immediately as it is made. Good organoleptic properties of food can be achieved by using various sauces and gravies, which make the dishes not only nutritious, but also more juicy, tasty and beautiful in appearance.

The taste properties of food largely depend on its physical properties - consistency and temperature. Food of delicate consistency causes a weaker secretory and motor effect than usual. At a food temperature of about 37 ° C, the most pronounced secretory activity of the digestive tract is observed. A powerful stimulant of digestive secretion are extractive substances (nitrogenous and nitrogen-free) contained in broths when cooking meat, poultry, fish, bones, mushrooms, etc.

The food consumed should cause a feeling of fullness, which depends on its chemical composition (content of fats, animal proteins, etc.), volume and methods of cooking. Meat foods with a sufficient amount of fat, bread products, milk, etc. have a good saturating ability. Foods containing less than 25% of fat calories relatively quickly lead to a feeling of hunger, and very fatty foods with more than 40% of fat calories cause a sharp inhibition. activity of the digestive glands, which is not indifferent to the body. fried foods create a longer feeling of fullness than boiled or stewed. The volume of food is also of great importance in creating and maintaining a feeling of satiety, but its total amount per meal should be such that it does not burden the digestive tract, that is, no more than 1500 kcal in terms of the energy value of food or no more than 1.2-1.5 kg (for adults).

Organization of rational nutrition

Rational human nutrition is recommended to use meat of medium fat content, including connective tissue elements. As in the highest grades of flour there is little fiber, so in the highest grades of meat there is little connective tissue. When limiting the consumption of bread, it must be remembered that no foods can be completely excluded from the diet of a healthy person, especially bread, as this causes great damage to the physiological structure of nutrition and disrupts the normal process of digestion. You can reduce the daily norm of bread to 200 g (100 g of white and black). It has a positive effect on the digestion and assimilation of vegetarian food.

When organizing rational human nutrition, it is important to take into account the peculiarities of individual products and their compatibility. So, in the morning, meat and fish dishes are recommended. As a side dish, they must have vegetables. If the first dish consists of vegetables, then you can use cereals or pasta as a side dish. Breakfast is better to start with a glass of freshly brewed tea, then there is a second course. In all cases, it is recommended to prepare a salad of raw vegetables with herbs in the morning.

The fullness of the dinner provides for the obligatory daily use of soup, even with little physical exertion, insufficient physical activity and overweight. Physiological studies confirm the important role of the first course in ensuring optimal secretion of the gastrointestinal tract and better digestion of food. It is unacceptable and physiologically inappropriate to start dinner with a second course, as this leads to gastritis or peptic ulcer.

Lunch should consist of a small snack - vegetable salad, vinaigrette, eggplant caviar, stuffed peppers, herring with vegetables, etc. It is desirable that four times a week the first course was vegetable: borscht, cabbage soup, beetroot, okroshka, twice a week - cereal : rice soup with tomatoes or barley soup with mushrooms, and only once a week broth with a pie. It is useful to serve a vegetable side dish for the second course. On the third prepare compotes, kissels, juices, jelly. Tea or coffee is best avoided. As for fruits, they can be recommended 1-2 hours after a meal as an additional dessert.

For dinner, indigestible foods (legumes, fats, fried meat, poultry), tonic drinks (tea, coffee, cocoa) and dishes with a pronounced juice effect (smoked meats, herring, mushrooms, pickles, marinades, strong broths) are not recommended. Dinner should contain such nutrients that cause a decrease in the excitability of the cerebral cortex. Their digestion and assimilation in the gastrointestinal tract should end in a relatively short time and proceed with the least expenditure of energy by the body. Dairy products meet these requirements to a greater extent. They are good to combine with cereals, flour products, vegetables and potatoes. You can cook vegetable salads, vinaigrettes, fruits, berries and juices from fruits and vegetables.

From the recommendations it can be seen that with a balanced diet, a person should consume at least 1 kg of fresh vegetables, fruits and berries per day. It is very useful to put a leaf of cabbage, parsley or dill on any sandwich. Every day, even in winter, it is recommended to consume at least 200 g of vegetables (cabbage, carrots, beets, greens), 300 g of potatoes, 100-150 g of fruits and berries. In mixed vegetarian diet when using products, it is necessary to take into account their biological properties and mutually enriching abilities.

In addition to the compatibility of individual products in terms of basic biological properties and acid-base equivalent, it is necessary to take into account their proportional ratio, since each product is optimally combined with another only in a certain amount. Any dish is characterized not only by a set of certain products, but also by their respective proportions, the violation of which leads to a deterioration in the properties of the finished dish - taste, smell, texture, color, nutritional value, etc.

Vegetarian food, unlike meat food, allows for wider fluctuations in the amount of products used in the preparation of dishes, in their combination with each other. Taking into account the subjectivity of our organs of vision, taste, smell and touch, culinary recipes usually do not indicate strict quantitative combinations, but only the limits of their fluctuations are given, allowing to obtain a relatively optimal final effect both in terms of organoleptic and biological usefulness (digestibility and assimilation) of the dish .

In numerous recipes, these proportions fluctuate within fairly wide limits, due to the imagination of their inventors. In fact, in nature there are strictly defined proportions of the compatibility of some products with others, the violation of which leads to underutilization of the natural and biological potential of products, and in case of incorrect combinations, to its loss, which is undesirable. Seasonings, spices, sugar and herbs are added to taste, table salt - in a ratio of 0.5 (1.5): 10.

For each dish, there is only one optimal combination in terms of the number of products included in it. And since there are countless dishes and for each of them it is almost impossible to scientifically establish the optimal proportion, we have to focus on approximate numbers.

The given data makes it easier to build nutritious dishes from fruits and vegetables, even when there is neither meat nor fish in the house, since complex calculations are not required. It is enough to have such basic products as milk, eggs, butter and vegetable oil, margarine, potatoes, cabbage, vermicelli, bread, peas, sugar, salt, tea, coffee. With a scientific approach to the preparation of the breakfast menu, you can serve an egg, coffee, bread, sugar and butter. For lunch - peas with margarine potatoes, vermicelli, tea or coffee with milk and bread. For dinner - cabbage salad with vegetable oil, bread and milk.

As you can see, more complete foods should be used for breakfast. Coffee and tea stimulate nervous activity. With a hearty breakfast by lunchtime, a person will be less hungry, and the used food will be more fully utilized. If a person eats high-calorie food in the evening, he will sleep badly, refuse to eat in the morning, and at work he can hardly wait for dinner and try to eat as much as possible. After a hearty lunch, a modest dinner will seem insufficient, additional food will be required, and in the morning there will again be no appetite. As a result, the circle of malnutrition closes.

It is also irrational to give dishes from related products at one time. For example, for lunch, pea soup with potatoes, and for the second - fried cabbage. Technological compatibility of products in the manufacture of individual dishes is of no small importance. So, fish and legumes are incompatible with milk. Milk is best consumed with vegetables, fruits and berries.

Legumes are incompatible with grains in the production of bread, and for the preparation of ordinary dishes it is useful to combine grains with legumes. The latter are incompatible with eggs, mushrooms and fish. But the egg is compatible with cereals. The yeast is compatible with wheat and rye. However, they cannot be combined with other grains, as well as legumes, vegetables, berries, fruits, although they create a fermentation effect, as when added to wheat or rye flour. Vegetable fats are more compatible with vegetable products and fish than with eggs or dairy products, and animal fats, on the contrary, with animal products. Butter has universal compatibility. Taking into account the technological compatibility of individual products allows you to create delicious, aesthetically pleasing, mouth-watering dishes. It is bad when eating is turned into a monotonous physiological necessity. Food should please a person, as it is the basis of his life.

Important normal diet a person - his correct regimen: hours and number of meals, intervals and quantitative distribution of the daily diet. All this ensures the rhythm and efficiency of the digestive system, normal digestion and assimilation of food, optimal metabolism, good health and high performance.

The basic principle of a proper diet is the regularity and observance of meals during the day, as this is accompanied by a certain reaction of the body. It is accompanied by the secretion of saliva, gastric juice, bile, pancreatic juice, etc. All this happens at a certain time. In the process of digestion, conditioned reflex reactions of saliva and gastric juice secretion in response to the smell and type of food play an important role. In the chain of conditioned reflex reactions, the time factor plays an important role, that is, the developed habit of a person to eat at a certain time of the day.

The next important principle of a proper diet is its fragmentation. Studies have shown that one or two meals a day adversely affects the activity of the gastrointestinal tract, leads to disruption of food digestion, reduces its absorption, worsens health and performance, more often than with three or four meals a day, contributes to myocardial infarction, inflammation of the pancreas glands, acute pancreatitis, metabolic disorders, which leads to fullness.

In modern conditions, the most useful is four meals a day, rich in all nutrients. There should be optimal intervals between meals. Too long can lead to overexcitation of the food centers ("hunger center" and "satiety center"), which are located in the cerebral cortex, which entails the release of a large amount of active gastric juice. Coming into contact with the mucous membrane of an empty stomach, it can have an irritating effect, up to the formation of inflammation in the stomach (gastritis). Short intervals are also inappropriate, since the food taken does not have time to be completely digested and assimilated, which can lead to intestinal dysfunction (excretory and motor activity of the alimentary canal). The most optimal are intervals of 4-5 hours with a night break of up to 10 hours. Between light meals, the interval can be reduced to 3 hours. Last time It is recommended to eat 2-3 hours before bedtime.

An important principle of correct rational nutrition of a person is the maximum observance of his rationality at every meal. Nutrition menu should contain the optimal ratio of proteins, fats, carbohydrates, vitamins and minerals. Breakfasts, lunches, dinners should be held in a calm atmosphere, without "sharp" conversations, otherwise all the benefits of proper nutrition are lost, it turns out to be of little use. It is important to chew food thoroughly, as it is better absorbed. It is recommended to spend 20-25 minutes for breakfast and dinner, and twice as much time for lunch. Snack or second breakfast is better to eat in 10-15 minutes.

The distribution of the daily diet in terms of calorie content and chemical composition during the day should depend on the nature of the work activity and the daily routine. With four meals a day, it is recommended to allocate 25% of the daily ration for breakfast, 35% for lunch, 15% for afternoon tea, and 25% for dinner. For pensioners and vacationers, the distribution of the diet during the day can be even more uniform, designed for four to five meals in small portions. The last time food should be taken no later than 2-3 hours before bedtime, so that it has time to move from the stomach to the intestines, since its digestion in the stomach is accompanied by great excitation of the brain, which disturbs sleep. An hour before bedtime, you can drink a glass of kefir or compote, eat fruits or berries that quickly leave the stomach without causing excitation of the digestive and brain centers.

The stated medical requirements for food rations and diet are common to rational human nutrition. However, it should be remembered that the organization of rational human nutrition begins with the organization healthy lifestyle, putting in order their nervous reactivity. A person should try to suppress irritability, prevent neuropsychic breakdowns, stress, rudeness and insensitivity in relationships with others, family members, workmates. A sedentary lifestyle adversely affects human health, so everyone who wants to feel good should plan a daily two-hour walk. A person who adheres to these medical recommendations maintains high performance during the day, gets tired less, gets sick less often.

All recommendations for proper nutrition lose their effectiveness when drinking alcohol. Even a small but systematic use of alcohol leads to negative consequences both in the digestive system and in metabolism, and in the future - to various diseases and a reduction in life expectancy. Men are more prone to this habit, one of the reasons why, on average, women live longer.

Rational nutrition is called, which ensures the normal functioning of a person, improves his health and prevents diseases. The principles of rational nutrition - energy balance, adherence to food intake and balanced diet.

The first principle of rational nutrition - energy balance - implies the correspondence of the energy value of the daily diet to the energy consumption of the body, no more and no less.

The second principle of rational nutrition is a balanced diet. This means that the body must receive those substances that it needs, and in the quantity or proportions in which it is needed. Proteins are the building material for cells, the source of the synthesis of hormones and enzymes, as well as antibodies to viruses. Fats are a storehouse of energy, nutrients and water. Carbohydrates and fiber are fuel. The ratio of proteins, fats and carbohydrates in the daily diet should be strictly defined.

Briefly, the norms of rational nutrition can be represented as follows:

animal fats - 10%;
vegetable fats - 12%;
animal proteins - 6%;
vegetable proteins - 7%;
complex carbohydrates - 60%;
sugar - 5%.

The third principle of rational nutrition is diet. The balanced diet is characterized as follows:

fractional meals 3-4 times a day;
regular meals - always at the same time;
uniform nutrition;
last meal no later than 3 hours before bedtime.

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 B6), while in their pure form these products have a low calorie content.

3. Vegetables and fruits (as well as legumes) are an essential component of the daily diet. On the day you need to eat at least 500 grams of vegetables and fruits. Vegetables contain dietary fiber, vitamins, organic acids and antioxidants necessary for the body. 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 a low content of salt and fat - this 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 will certainly 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 contain more harmful substances than useful ones.

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 - excess weight. Control your weight.

11. The maximum daily dose of alcohol allowed by the norms of rational nutrition is 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.

Organization of rational nutrition

If at home you can organize your diet in accordance with the principles and foundations of rational nutrition, then outside the home the organization of rational nutrition may encounter certain difficulties. This is due to the fact that most catering establishments use mayonnaise, preservatives, not the highest quality products, flavorings - such food can satisfy your hunger, but most likely will not bring you any benefit. If it is possible to take home-cooked food with you to work or school, use it. If this is not possible, use our tips for organizing a balanced diet outside the home.

In the supermarket you can buy fruits, vegetables, whole grain breads and fermented milk products (kefir, yogurt).

Now there are many eco-cafes, cafes of vegetarian cuisine, in some establishments you will be offered a diet menu. Many establishments have a lenten menu - during the corresponding fast, choose dishes from it.

On vacation, choose restaurants with homemade traditional cuisine for the area. In warm countries, try to eat as much fruit as possible, in seaside resorts - seafood. Avoid unfamiliar foods. If you are not satisfied with breakfast in your hotel - do not save on your health, have breakfast in a good cafe.

Nutrition menu

The menu of rational nutrition, as mentioned above, consists of natural, fresh products. Mayonnaise, sausage, french fries, chips, cola - all this should be excluded from the menu of rational nutrition. Consume fresh and processed vegetables and fruits (especially local ones), home-cooked poultry, fish and meat (low-fat varieties), grains and legumes, and dairy and sour-milk products. Canned food (with the exception of homemade preparations for the winter) and smoked meats also have no place in the menu of rational nutrition. Do not get carried away with natural coffee, and completely exclude instant coffee from the diet; drink more clean non-carbonated water, green tea, herbal decoctions.

Why is nutrition so important?

It is clear to every person that food is a prerequisite for 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 essential 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 fatty acids and vitamins are more useful.

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 a very important principle of rational nutrition. Mankind uses thousands of different foods in a wide variety of combinations for food. 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 engaged in mental work, 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 amount of animal and vegetable protein should be distributed approximately equally. According to studies, excessive protein intake leads to a decrease in performance 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 essential 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 the correct diet. It is mainly regulated by the feeling of hunger, but in some cases a person allows overeating. This has become a real scourge of 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 saliva and gastric juice are secreted by a certain time, 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;

When purchasing ready-made 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 at the table only in good mood and while eating, do not be distracted by foreign objects.

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 a large amount of them 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 diseases, 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 is necessary for a person not only to replenish energy costs and growth, but also to supply the necessary vitamins and microelements that are not synthesized by the body. Their balance contributes to the normal course of 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. Usually they do not take into account the individual characteristics of the 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 the 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 provide not only a special mode of eating, 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 of a sufficient amount of foods rich in phosphorus and magnesium, vitamin D and calcium. Complementary foods are given to sick children as early as 4 months. In the diet they need to introduce vegetable purees, mashed 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 should be paid to ensuring that there are enough vitamins and minerals in baby food, 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.

For good health, a person needs to follow a balanced diet every day. This diet reduces the risk chronic diseases, appearance improves, weight normalizes and energy appears for the whole working day.

A balanced diet is the easiest way to feel healthy and look good every day.

Consider the important principles of rational nutrition for human health, which every inhabitant of our planet should know.

#1 – Daily Calorie Requirement

The daily calorie requirement in the diet should correspond to the energy consumption during the day. In other words, if you eat 2200 kcal per day, then the same amount or a little more should be spent in order for your weight to remain normal. If you burn fewer calories than you get in a day, you will gain weight, and this is bad for human health. After all, excess weight is a burden on the heart and other human organs. We are talking about an adult, but if we are talking about a child, then he needs enough calories for growth, and the weight will increase as he grows up.

The daily norm for each person is different, depending on: gender, age, profession, activity during the day.

Rational nutrition implies such a number of calories per day so that excess subcutaneous fat does not accumulate.

Women spend on average 10% less calories than men, older people spend 7% less energy with every ten.

Take the following formula as a basis: multiply your weight by 28 and get the daily calorie intake. Then, after 1-2 weeks, look at your weight on the scales, how you feel, and if necessary, add or subtract the calorie content of your daily menu. For example, the weight of 70 kg is multiplied by 28, and we get 1960 Kcal daily for good health and well-being.

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No. 2 - the correct ratio of proteins, fats, carbohydrates in the diet

The body needs proteins, fats, carbohydrates - every day. Rational nutrition should be balanced and healthy.

Proteins are the building material for muscle fibers, they synthesize hormones, enzymes, vitamins and perform other functions in the body.

Carbohydrates - provide the human body with energy for the whole day. Fiber (dietary fiber) also belongs to carbohydrates, it improves the digestion process. Scientists have proven that fiber is very useful for humans, helps to digest food, and is the prevention of many chronic diseases.

Vitamins and minerals - help to ensure proper metabolism, improve immunity.

Daily allowance (for people with a normal lifestyle):

Proteins - 10-20%
Fats - 15-30%
Carbohydrates - 50-60%

For athletes, people with an active lifestyle, the formula is about the same, only proteins increase to 25-35% per day of the total calorie intake.

The minimum amount of proteins per 1 kg should be 1 gram. For a girl weighing 50 kg, there should be 50 grams of protein every day. For a man 80 kg, respectively, 80 grams of protein per day. Proteins are of vegetable and animal origin. In the diet, a ratio of 50 to 50 is reasonable. For athletes, it is better to give preference to animal proteins.

Vegetable protein sources:

Mushrooms
Buckwheat
Seeds
nuts
Durum pasta and other products

Sources of animal protein:

Cottage cheese
lean meat
Hen
Low-fat cheese and other products

Fats are of vegetable and animal origin, more precisely, they are divided into: saturated, monounsaturated and polyunsaturated. A good ratio in the daily diet is as follows: 6-9% saturated, 11-16% monounsaturated, 4-8% polyunsaturated fatty acids. The norm is 0.5-1 grams per kilogram of weight. For example, a man of 75 kg, then the norm is 37.5-75 grams of fat per day, and for a girl of 50 kg, respectively, 25-50 grams of fat.

Saturated fats are considered unhealthy and are found in butter, margarine, fatty meats, fatty sour cream, fatty cheese, and other animal products. Healthy fats are of vegetable origin and are found in oils: olive, sunflower, corn, soybean. Omega-3 healthy fats are found in fish.

Carbohydrates are divided into "simple" and "complex". Simple ones are quickly absorbed and, in excess, are deposited in subcutaneous fat, while complex ones are absorbed for a long time, they are more useful.

Sources of simple carbohydrates: sugar, jam, honey, cakes, chocolate, sweets, etc.

Sources of complex carbohydrates: rice, buckwheat, durum pasta, etc.

No. 3 - the right diet

Rational nutrition should be fractional. 3-5 times a day in small portions, you need to get up from the table after a meal with a feeling of slight hunger. Then excess weight will not be deposited in the form of subcutaneous fat. The last meal 3-4 hours before bedtime, no later. Do not starve, long intervals between meals are harmful to the body. Get ready for the day ahead, cook at home, and take containers of pre-cooked food with you.

No. 4 - variety of food

Each product contains different ingredients. There are no universal products that contain a balanced amount of proteins, fats and carbohydrates. For breakfast, lunch, dinner, you need to combine different products. Every day, try to make your menu varied, because vitamins and minerals are contained in different products. And for a full, productive life, many vitamins and nutrients are needed. Make your menu different every day, and you will receive a complete set of all vitamins and there will be a good appetite, because the same food becomes boring pretty quickly if you eat it for weeks on end.

#5 – Eliminate These Foods From Your Diet

Products containing a lot of sugar are harmful to your health, they provide the body with energy, but there are practically no useful substances in them. They are not part of the mandatory products for every day, so feel free to exclude them from your menu. Sweets are bad for teeth, caries develops, unfortunately, and this is an extra pain and a waste of money and time on trips to the dentist. Sweet drinks, lemonades, sodas, etc. should also be excluded. Drink clean water better, before each meal, 100-200 ml. On average, you need to drink 1-2 liters of water per day, because we are 60% of it.

Follow 5 principles every day and your body will be healthy!

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Food for any person is not just a certain amount of food components that are needed for the functioning of the body. For each of us, this is, without a doubt, something more. Our ancestors treated food with respect. No wonder Russian cuisine is considered one of the most beautiful, and its dishes delighted everyone who tried them. Where else can you see such a variety of cereals, pancakes and pies? As for Russian cabbage soup, pickles, okroshka and hodgepodge, there are simply no analogues to these dishes among other peoples.

Cause of disease

Most of us cannot complain about the lack of appetite. We are used to having a hearty breakfast, a hearty lunch and pampering ourselves with a delicious dinner. Being at the table often causes a state of fatigue. We so diligently eat the dishes that are on it that it is sometimes difficult even to get up from a chair. Especially often this happens on holidays, when too much food enters our body. The digestive system simply can't handle this flow, leaving hundreds of calories unprocessed. What do we end up with? The result is sad. We begin to suffer from numerous diseases, the cause of which is malnutrition. The most common pathology in this case is overweight.

Proper nutrition

What to do to avoid the occurrence of various ailments? To do this, you must adhere to a balanced diet. What does this concept mean? Rational nutrition, according to scientists, is the intake of those substances into the body that it needs for a normal physiological existence.

For each of us, this concept may differ, because it is important to take into account the age of a person, the nature of his work, health status and many other factors.
Rational nutrition, no doubt, contributes to the normal functioning of the body, its longevity and resistance to the harmful effects of the environment. At the same time, it preserves human health.

Functions

Every person needs food to supply the body with energy. Rational nutrition is necessary for each of us. It allows you to maintain a certain balance of energy intake and expenditure in the body. This, in turn, ensures the normal course of all life processes. For what purpose does the body use energy? It is needed for the implementation of muscle activity and for the digestion of food.

What is the next function of nutrition? This process allows you to provide the body with plastic substances - proteins and carbohydrates. It should be borne in mind that the human need for such substances is especially high in childhood. During this period, proteins and carbohydrates are not only elements to replace spent intracellular structures. They are actively involved in the growth process.

Nutrition has another function. It is the most significant and consists in supplying all body systems with the necessary biologically active components. Without these elements, vital processes are simply impossible. Of course, most hormones and some enzymes that play the role of regulators of chemical processes are synthesized by the body itself. However, other substances are needed for normal life. These are coenzymes that activate enzymes. But they are synthesized only from those substances that are found in food, for example, from vitamins.

Moderation

What are the basics of rational nutrition? First of all, it is necessary to observe the principle of moderation in food. The number of calories that enter the body with food should not exceed the energy costs of a person. Unfortunately, today there are such culinary traditions that offer us dishes from easily digestible simple carbohydrates. We prefer to eat white bread, potatoes and pasta. Our diet is too high in animal fats and sweets. What does this lead to? Every day we consume much more energy than we use. What then happens? The foundations of rational nutrition are being violated. As a result, our unspent energy is deposited in the form of fat, which over time leads to serious health problems.

Proper, rational nutrition should include the replacement of white bread with whole grain, rye or bran. Porridge, especially buckwheat, should serve as a side dish as often as possible. Rational human nutrition involves the use of lean meats. Instead of white rice, it is advisable to use brown.

How many calories does a healthy diet include? The menu for the week is compiled taking into account the age of the person, his gender, as well as lifestyle. Men, for example, will need from two and a half to three thousand kilocalories daily. For women, this standard is somewhat lower. It is in the range of 1800-2500 kcal. In the event that a person is physically active, his energy costs increase significantly. In this regard, there is a need to revise the norms that will allow you to maintain a balanced diet. The menu for the week is compiled with the inclusion of more high-calorie foods.

Balance of main components

The existing principles of rational nutrition are designed to optimally maintain human health. It is important to ensure the balance of proteins, carbohydrates and fats entering the body. In this case, the following ratio of these substances should be observed: 1:4:1. It will be optimal for someone who leads a moderately active lifestyle. If a person moves a little, then this proportion will look like this: 1:3.2:0.8. The ratio of basic substances also changes with active sports, fitness or physical labor. In this case, rational nutrition should be based on food, the ratio of proteins, carbohydrates and fats in which is in the proportion of 1.2:8:1. This should be taken into account when compiling the menu.

Organizing a balanced diet is extremely important for our health. In order for the body to receive the required amount of the substances it needs, it is necessary to consume more fruits and vegetables rich in vitamins and fiber.
Nutritionists advise eating one gram of protein per kilogram of human weight during the day. At the same time, 50% of this amount should be of plant origin. Such proteins are found in nuts and legumes, seeds and cereals.

What other principles are based on rational nutrition? The menu of a person who cares about his health includes such a quantity of products that will allow him to consume one gram of fat per kilogram of body weight daily. Moreover, most of this component should be of animal origin. The rest will be delivered to the body by vegetable oils.

Most of all in the daily diet should be carbohydrates. Their content in consumed products is recommended to be maintained at the level of 55-75%. And basically carbohydrates should be "complex". These substances are rich in fruits, cereals and vegetables. No more than ten percent should be allocated to simple carbohydrates and sugars in the daily diet. There is another important point. Products should be selected in such a way that they are well digested and enhance beneficial features each other. Rational nutrition implies the rejection of chips and fast food, carbonated sugary drinks and other products that are harmful to our health.

Mode

The existing principles of rational nutrition concern not only moderation in food and its balance. One of the fundamental factors is the mode of eating. Nutritionists advise eating 4-5 times a day. This is the best option for the body. As for the interval between meals, it should be from three to five hours.

A balanced diet for the week should be designed in such a way that breakfast accounts for approximately thirty percent of the daily calorie intake. It is important for the body to receive a little more energy at lunch. Daily meals should contain 35-40% of daily calories. The rest is for dinner. This is 20-25 percent. The organization of a balanced diet should include an evening meal no later than three hours before bedtime. It is extremely important to eat regularly, and at the same time.

Main Rules

When compiling a menu, it is important to know which foods will bring maximum benefit to your body. First of all, they must be diverse. This will allow you to adhere to the principle of balanced nutrition. Consumed products should contain a large amount of trace elements and vitamins. Only in this case, the body will receive everything necessary for normal functioning.

Another rule of rational nutrition is the inclusion of cereals, bread, potatoes or pasta in the menu. These foods are rich in carbohydrates and proteins, as well as fiber, vitamins and minerals.

Mandatory components of the daily menu should be legumes, fruits and vegetables. They are included in the daily menu in the amount of five hundred grams. Vegetables provide the body with much-needed dietary fiber, vitamins, antioxidants and organic acids. Particularly useful are broccoli and lettuce, cucumbers and herbs, Brussels sprouts and spinach.

Rational nutrition provides daily intake of dairy products, which are a valuable source of much-needed calcium for the body. It is advisable to replace fatty meat with lean meat, as well as poultry, fish, legumes or eggs. At the same time, the norms of rational nutrition will be observed. The right amount of protein will enter the body, but you will not eat unnecessary animal fat.

Adhere to the principles of rational nutrition! Choose low-fat foods to eat. Avoid fried foods and replace them with boiled ones. Use olive oil instead of sunflower and butter, it is rich in useful substances.

With a balanced diet, the volumes of fast sugars and carbohydrates should be limited. Their share in the daily calorie content should be from 150 to 200 kcal.

The rules of rational nutrition provide for the use of clean water. It is necessary for the normal course of chemical reactions in the body. The daily consumption of pure water for an adult is two liters.

The norms of rational nutrition are as follows: no more than twenty grams of pure alcohol per day is allowed. Even a slight excess of this dose brings harm to health.

It should be borne in mind that the basis of rational nutrition is only natural food. That is why it is best to stick to a menu that will include only healthy dishes, it is best at home. After all, public catering organizations use various food additives, preservatives, and often simply low-quality products. Such food can satisfy hunger, but there will be no benefit from it.

Getting rid of extra pounds

Many people are convinced that in order to lose weight, you need a special diet. Rational nutrition is what is needed to get rid of extra pounds! It will allow you to normalize metabolic processes in the body and replenish the cells with all the necessary vitamins and minerals. Eating rationally, you can not only maintain and maintain your health, but also get a charge of good mood and vigor.

What is this system? Rational nutrition for weight loss provides for a regular five to six meals a day. At the same time, portions of dishes prepared with minimal heat treatment should be small. Drinking recommended non-carbonated mineral water, natural juices and tea without added sugar.

When compiling a menu for a balanced diet for weight loss, the following products should be included:

Any cereals;
- soups prepared on the basis of broths from mushrooms, beans or meat;
- low-fat fish, except smoked and canned;
- fruits (grapes and bananas in limited quantities);
- vegetables, except radishes and peas, beans and asparagus;
- dairy products (other than cheese).

There should be no coffee and carbonated drinks, alcohol and sugar in the diet. Of flour products in limited quantities, it is allowed to eat bread or bread with bran.

Organization of baby food

Toddlers and teenagers are especially acutely aware of the need for protein. This component is extremely important for the development and growth of the body. In this regard, the rational nutrition of children should include the inclusion in the menu of products such as milk and eggs. In addition, it is important to eat meat and fish regularly.

The most valuable source of animal protein for babies is milk. Toddlers should consume it daily in the amount of 600-700 milliliters. For schoolchildren, the norm of this product is somewhat lower. It is 400-500 milliliters.

Rational nutrition implies the inclusion in the menu of products containing vegetable proteins. There are many of them in legumes and grains, fruits and vegetables, berries, etc.

Great importance in proper nutrition children are assigned to fats. These substances serve as a concentrated source of energy. In addition, they contain vitamins A and D, phospholipids and other elements necessary for babies.

The most valuable source of fat is butter, milk, cream, and eggs. Rational baby food should include those products that contain a lot of vitamin E, oils and polyunsaturated fatty acids. These are peanuts and sunflowers, olives and pistachios, hazelnuts and pine nuts.

A wonderful source of carbohydrates for children will be fruits and berries, vegetables and fresh juices, as well as milk (it contains lactose). Only within the limits of physiological needs, marshmallows and cookies, jam, sweets and other confectionery products should be included in the diet of babies. They should be no more than 20-25 grams daily.

When compiling a menu for a child, one should take into account the fact that babies are very sensitive to a lack of vitamins in the body. Moreover, the need for these nutrients is constantly increasing. Vitamins such as A and D are especially important. Their lack leads to growth retardation, visual impairment, caries, rickets and other adverse consequences. Vitamin C is also important for children.

For the organization of rational nutrition of children, products containing minerals are needed. They (together with proteins) serve as a building material for the teeth and skeleton, and also participate in the normalization of the acid-base balance and in other important biological processes. Therefore, in the daily diet should be fruits and vegetables, milk.

Menu for various ailments

Rational and therapeutic nutrition have much in common. In both cases, it is designed to restore and preserve human health. Medical nutrition can be a great alternative to medications, which in most cases only aggravate pathological processes.

How to make the right diet for existing diseases? To do this, you need to highlight those products that are used most often. After that, you should study their composition and determine the energy value. In addition, it is important to identify foods that cause an allergic reaction. They should be abandoned.

Therapeutic nutrition is a whole set of certain rules, adhering to which you can enjoy food and remain beautiful and healthy at the same time. For example, foods containing iron will strengthen the immune system and relieve anemia. Calcium and potassium will allow the skeleton to become stronger. Magnesium will have a normalizing effect on the most important processes of the endocrine system.