Nutritional standards for an adult. Balanced diet: food standards
The term “human nutritional standards”, which is very often used in medical literature, in fact, is not entirely accurate. Many nutritionists argue that it is more correct to use the concept of “physiological needs of the body,” because the most important thing is the body’s need for the most important nutrients. Currently, there are many recommendations regarding food consumption standards. Below we will discuss the most important of them, which will help you correctly determine nutritional standards and develop the healthiest diet possible.
How are nutrition standards determined?
Back in 1930, nutrition standards for humans were determined in Russia. Later, already in 1991, these standards were established taking into account the coefficient of physical activity (this is the ratio of daily energy expenditure to the value of the main volume). Also an important point in the calculation is the calorie ratio between carbohydrates, proteins and fats - it should accordingly be 50:15:35. When are they calculated? physiological norms, others are also taken into account important points– age, gender, physical activity, presence of chronic diseases, etc.
The daily calorie intake for women is 2100, while the men's diet should contain 2700 calories. If a person works physically, these indicators increase. Accordingly, for those 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 and activity.
Nutrition standards have also changed historically, as changes occurred in human living conditions. When he had to fight for survival, hunt a lot and get food, the calorie intake was much higher in order to survive and replenish energy costs. However, in modern world People tend to consume much more than they spend. Now there is every opportunity 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 illness, obesity, and a general deterioration in the quality of life.
Thus, nutritional standards for a person differ depending on the following factors:
- characteristics of work;
- age;
- climate;
- physiological state of the body - lactation, diseases, etc.
It is important to take into account that in different days The body may require different amounts of calories. After all, in different time can slow down and speed up. Moreover, it depends on physical activity, work performed, others external factors. So you don't have to count calories too carefully. It is important to simply follow the recommendations for proper nutrition, and not significantly violate the standards determined by nutritionists.
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:
- calorie content of food;
- composition of products;
- micro- and macroelements;
- liquid.
In turn, energy is spent on supporting vital functions - heat exchange, blood circulation, cell growth and renewal, and the process of food digestion. It is also spent on movement and physical activity.
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 food is environmentally friendly, although this is currently quite difficult to ensure.
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. This minimum indicators, because a growing teenager should receive at least 5 g of protein per kilogram of body weight. A person gets proteins from meat, fish, dairy products, and legumes. After a full meal, up to 30 g of protein is absorbed within three hours.
In fact, proteins are a component necessary for the “construction” of the body and the production of all vital important substances–, etc. It is with proteins that a person receives the so-called essential proteins, which are not synthesized in the body. However, it is important to understand that excess protein can cause intoxication in the body.
Carbohydrates
The minimum requirement of carbohydrates per day is 300 g. The body receives carbohydrates by consuming fruits, vegetables, starches, and grains. Carbohydrates are the main “fuel” for the body, so their quantity largely determines a person’s condition. But if a lack of carbohydrates leads to a violation metabolic processes, then their excess leads to the formation of excess fat. Gain occurs if more than 500 g of carbohydrates enter the body in one meal, as this leads to sharp increase 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 foods. 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 and are easily digestible. Animal fats are digested more slowly and contain a lot of cholesterol.
Vitamins and minerals
In addition, it is important for the body alimentary fiber, vitamins and minerals contained in food products. The body mainly gets them from plant food– greens, vegetables, fruits. Some of them contain a lot of essential nutrients for the body. fiber .
How to plan your diet correctly?
When shaping their diet, most people are guided by their own food addictions and needs. However, there are more specific guidelines by which a person’s daily nutritional intake 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're talking about about a person of middle age and weight):
- Meat – 170 g daily. This amount includes both poultry and red meat. In this case, high-quality poultry meat should account for approximately half of this amount. It is quite acceptable for meat to not be on the menu every day. For example, you can eat it 4 days a week, 250 g.
- Fish – 300 g every week . Fish dishes can be eaten twice a week to ensure intake sufficient quantity useful substances. It is recommended to choose fatty varieties of fish, as they contain a lot omega-3 fatty acids , good for health. The same standard includes any seafood.
- Vegetables – up to 400 g daily. This is the minimum you should consume daily. Almost every lesson on proper nutrition includes recommendations that the more vegetables included in the diet, the better it will be for your health. Every day you should prepare salads, eat boiled ones, vegetable stew. However, it is important to understand that this norm should not be “overshadowed” by completely starchy vegetables - potatoes, beans, peas, beans.
- Fruits – up to 300 g per day. This amount is also only a minimum; it is advisable to eat even more fruit. We are talking, first of all, about fresh fruits, and not prepared in the form of jam or compotes. After all, it is fresh fruits have beneficial properties that are important for the body. However, recently prepared fruits, for example, 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 stand-alone product, it is often classified as a separate group. This norm should include all types of bread. It is especially important that a person regularly consumes whole grain bread. It is optimal for the main part of the diet to be bread with bran, while the amount of baked goods should be kept to a minimum.
- Cereals – 6 servings per day. Six servings is a plate 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 regarding bread: it is important that this norm consists mainly of porridges made from unprocessed grains. It is advisable to consume different types grains to get maximum benefit.
- Fats - at the rate of 1 g per 1 kg of 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 fat consumed in general. That is, the one contained in different dishes and products also need to be considered. The diet should include both animal and vegetable fat, and it is better to consume more of the latter, but not less than 50% of the total amount of fat.
- Sugar – no more than 6 tsp. for women and no more than 9 tsp. for men. This does not mean that you need to put exactly this amount of sugar in tea or coffee. We are talking about sugar in general - that is, the sugar 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 baked goods, yoghurts, cereals, juices, etc. Those who cannot even approximately calculate the amount of sugar consumed should eat no more than 2 tablespoons per day pure sugar. The rest of the person will receive from the dishes he eats throughout the day.
- Salt - up to 5 g per day. The amount of salt per day for a person is only one teaspoon. Moreover, the salt that is sprinkled on salads and the hidden salt is taken into account, that is, the salt that is in herring, sausage, snacks, etc. Salt should not be abused under any circumstances.
- Coffee – no more than 300 mg of caffeine per day. On average, this is the amount of caffeine contained in approximately 350 ml of ready-made natural coffee, provided that its strength is moderate. If the coffee is instant, then this is about 500 ml of drink. However, these are average recommendations. For some people this may be excessive. It is important to note 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 a recommendation, but only a permissible norm, which will not cause harm to the body. The amount of alcohol depends on its strength. If we talk about dry wine, a woman can drink 200 ml of this drink, a man - 300 ml.
Introduction to everyone's diet listed products and compliance with calorie standards will make it possible to make the menu balanced and get all the substances necessary for the body in full.
conclusions
Thus, nutritional standards are based on the principles of rational nutrition. Those recommendations that any presentation about healthy and rational nutrition, it is necessary to carry out and, if possible, ensure that daily diet was varied.
Human activity is associated with the expenditure of energy. Its quantity is measured in calories. For normal life It is necessary to constantly replenish the body with energy, which 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, burn more calories each day compared to adults.
Daily calorie intake for men
For active men
- up to 30 years: 3000 calories;
- from 30 to 50 years: within 2800 - 3000 calories;
- over 51 years old: 2800 - 2400 calories.
For men with a sedentary lifestyle
- up to 30 years: 2400 calories;
- from 31 to 50 years: 2200 calories;
- after 51 years, 2000 calories per day is enough.
For men with a moderate lifestyle
- 19-30 years: 2600 - 2800 calories;
- 31-50 years: 2400 - 2600 calories;
- from 51 years: 2200 - 2400 calories.
Daily calorie intake for women
For moderately active women
- up to 25 years old, it is enough to consume 2200 calories per day for normal functioning their body;
- at 25-50 years old the recommended daily intake is 2200 calories
- over 51 years old: just 1800 calories is enough.
With a sedentary lifestyle
- for young girls under 25 years old, 2000 calories is enough;
- for women from 26 to 50 years old, it is optimal to consume no more than 1800 calories;
- After age 51, you need to reduce your intake to 1,600 calories.
With an active lifestyle
- young women 19 - 30 years old can consume 2400 calories;
- women in mature age 31 - 60 years old need 2200 calories;
- Women over 61 years of age are recommended to have a daily intake of 2,000 calories.
Individual calculation of daily calorie intake
The above daily calorie values are general and approximate. But each person is individual and has his own height, weight, muscle mass and degree of activity. Therefore, scientists have developed formulas that allow us to calculate the daily calorie intake for different people.
First, the number of calories is calculated, necessary for a person in a state of complete inactivity and at a comfortable temperature. In other words, first of all you need to find out how much energy the body needs to function. internal organs without physical and emotional stress. Typically this figure is laboratory conditions measured in a supine position and in the absence of violent emotions. To measure it at home, formulas were developed to determine the basal metabolic rate (BMR).
Formulas for calculating SBI
- 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 height 168 cm, the BVR is calculated as follows:
655 + (9.6 *70) + (1.8 *168) - (4.7*39)=1446.1 calories
Formula for calculating daily calorie needs (DCR)
SPK = activity coefficient x SBI
Determination of the activity coefficient value
- 1.2 - with a lifestyle without physical activity;
- 1.375 - with light physical labor;
- 1.55 - with average, moderate physical activity;
- 1.75 - during heavy physical activity;
- 1.9 - with particularly heavy physical labor.
For example:
With BOO = 1446.1 and with average activity (we take the coefficient - 1.55) daily norm is defined as follows:
SPK = 1446.1*1.55= 2241.46 calories
Convenient to use for counting daily norm calorie calculator.
Daily calorie intake for weight loss
Knowing your SPC value, you can solve the problem with overweight. To do this, you just need to reduce the energy intake into the body from food. This 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 reduce your calorie intake to lose weight? This is very important question, because with an incorrectly created energy deficit, the well-being and health of the person losing weight will certainly suffer. To lose extra pounds, you need to reduce the SPK value by 500 - 1000 units. But at the same time minimal amount Daily calories consumed when losing weight for men are 1800, and for women - 1200. Below these values, it is very dangerous to create an energy deficit in the body.
Sofia: | April 8th, 2018 | 10:33 am
In general, the norm is different for everyone) I’m used to eating a little bit regularly, every 2 hours. I have lunch and dinner at home, taking with me a container with chicken and side dish, a couple of Turboslim protein bars, apples, banana, nuts, etc. In general, I don’t like to go hungry))
Answer: Sofia, thanks for your comment!
Olya: | October 15th, 2015 | 1:11 pm
The menu is not bad, although sedentary life on it you can get fat. But why sweeten all your baby food? If black tea is too tart for a child, there is rosehip, chamomile, hibiscus, raspberry, herbal teas for children. A fresh apple better than boiled compote.
Answer: Olya, this menu is given as an example. It can be varied at your discretion. By the way, on the day when you have compote for lunch, you have a fresh apple for second breakfast :)
Vera: | March 5th, 2012 | 4:39 pm
But it seems to me that nothing here is overpriced. If you look closely, you can see that the plates are small and you definitely can’t fit much there. Respect to the author! Interesting menu, varied and not at all complicated))
Answer: I also have one specially compiled from very economical recipes. So the portions there are about the same, but the reaction of commentators is the opposite: “It’s too little and you’re hungry :)”
Dara: | February 10th, 2012 | 1:33 pm
In my opinion, the portions are meager and are compensated only by the frequency. 8 grams of cheese – excuse me, what? Can you imagine a triangle of processed cheese? 8 grams is half of such a triangle.
Fruits per day (not counting compote) – 150 grams. This is one tangerine. An average-sized apple weighs 250 grams. By the way, why are there 2 fruits in the pictures if the list contains 150 grams?..
Answer: I wrote that the table itself is not mine. But as far as I can see, its compilers calculated the weight of one apple as 100 g and one tangerine as 50 g.
Olli: | January 30th, 2012 | 4:09 am
Girls, you are calculating net weight without taking into account either volume or calorie content. Believe me, when you put everything listed on your plates, you will immediately understand that these are absolutely normal portions for a healthy, working woman who does not follow a special diet. Very useful table. Thank you.
Answer: in my opinion, there is also not much food. When I write down recipes, I use a kitchen scale and know that average weight 1 potato/apple/tomato/carrot – about 100 g. If for dinner there are 700 g of food, the lion’s share of which is liquid (soup and tea), then there will be 300 grams of solid food left.
Lena: | January 29th, 2012 | 9:02 pm
I'll add my voice to complete the statistics. In my (I agree, subjective) opinion, the volumes are twice as high, even though I love to eat. For breakfast, either porridge or scrambled eggs is enough. For lunch we usually have either the first course with salad or the second course with salad. (We never drink compote with compote). In between - either an afternoon snack or a second breakfast. Usually my body encounters such six meals a day in different boarding houses, etc. and reacts extremely negatively - it’s hard to endure such volumes and so often that you don’t have time to get hungry. It seems to me that these are the immediate post-war norms, when the main task was to “fatten”, and the main criterion for relaxation in a children’s camp was how much weight the child gained in a month.
Answer: Everyone has their own needs. For me, these are quite normal portions. But I admit that some need more, and some need less.
Irina: | January 29th, 2012 | 5:40 pm
My nutritional allowance for one meal is 350g of food. It also seems to me that it is too much in volume.
Hope: | January 29th, 2012 | 11:44 am
It seems to me that these standards are very high. According to this sign, I get 750 grams of food for lunch! Yes, I won’t eat that much even if I’m hungry. My child also eats half as much, while his height/weight is about upper limit norms. Even my husband... except that he fulfills the quota for meat =)
On average, a person needs every day: men - 2,700 and women - 2,100 kcal per day. The critical limit is 2,000 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 substances, incl. 750 g plant origin and 250 - animal. According to expert calculations, throughout a person’s life, on average, they consume 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 needed for the normal functioning of the human body.
The generally accepted norm of protein consumption for humans is 100 g per day, and the world average is only 71.9 g, in particular plant protein - 46.1 g and animal protein - 24.8 g. A significant part of the population of countries in Africa, South America and East Asia consume only 25-30 g of vegetable protein every day. Moreover, the annual protein deficiency is 29%, or 15 million tons (Table 7).
In the nutritional structure of people in most countries, plant proteins predominate over animal proteins. In Japan the ratio is 78.3 and 21.7; in Ukraine -
72.3 and 27 7; 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, energy from protein accounts for approximately 11% of the population's diet (from 6% in tropical countries, where the diet consists mainly of vegetable food products, up to 30% in countries where the diet includes both herbal products, as well as meat, milk, eggs, fish).
7. Energy consumption of plant origin per capita, calories/day (FAO, 2004)
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Continent |
Amount of energy per land population |
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plants |
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Worldwide, average |
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North America |
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South America |
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Oceania and Australia |
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The cause of many of our diseases is the quality of food, which is deteriorating. Urgent measures are needed to improve the quality of crop products.
Daily consumption of plant 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 plant protein by 8.2%, animal protein by 23.1%. This is approximately 70% of the scientifically based norm; in Europe and in North America it is already 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).
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8. Consumption of staple foods by US residents, (kg/person per year) |
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Food |
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Wheat flour and rice |
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incl. potato |
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Fruits and juices |
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Meat without bones, total |
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incl. poultry meat |
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Fish and shellfish |
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Dairy products, total |
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incl. milk |
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Fats and oil |
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Coffee, cocoa and peanuts |
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Sweeteners |
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9. Consumption of basic food products by the population of the Dnepropetrovsk region, kg (per person per year) |
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Food |
Recommendations of Kievsky Research Institute of Hygiene and Nutrition |
Actually |
Forecast for 2010 |
2010 in% of recommendations |
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Bread products (bread, pasta, cereals) |
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Meat and meat products |
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Milk and dairy products |
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Potato |
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Fish and fish products |
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Fruits, berries |
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Medical norm of food consumption per capita per year (kg): bakery 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.
Recommendations on proper nutrition are often vague: the call to eat “more vegetables” and “less sugar” causes confusion for many, because if for one person “a lot of sugar” means two teaspoons, then for another the syrup is “sourish.” When planning your diet, you should proceed from your needs and preferences, and as a more specific guideline, you can rely on objective daily and weekly food standards calculated for an average-weight adult.
Meat: 170 g per day
IN daily norm for an adult of average weight and age - 170 g of meat per day - includes both poultry and meat. It is highly desirable that half of this norm be poultry, in which case the intake of cholesterol into the body will be optimal. What this norm- daily does not mean that you should definitely eat this amount of meat every day: you can eat it, for example, 4 times a week - 250 g.Fish: 300 g per week
Optimal – 3 times a week, 100 g or 2 times a week, 150 g. Since fatty fish (salmon, trout, tuna, mackerel, herring, etc.) contain very healthy omega-3 fatty acid, nutritionists recommend including the consumption of these types of fish in the specified norm. Also included in the norm are all seafood - shrimp, mussels, squid, etc. Try to eat a varied diet!Vegetables: 300-400 g per day
This norm is a minimum per day; if you eat more, it will only be for the better. The principle of diversity in relation to vegetables is realized in the fact that it is very desirable to include both cooked (stewed, boiled, fried, in soups) vegetables and fresh, raw (in salads) in the daily diet. Make sure that this norm is not completely covered by starchy, hearty vegetables (potatoes, beans, beans, peas).Fruits: 200-300 g per day
As with vegetables, this is the minimum; It's good if you eat even more fruit. Besides, 200-300 g is just Big apple, a couple of peaches or a full cup of berries, which isn't that much. When we talk about fruits, we mean fresh fruits, since fruits made from jam or compotes no longer have an impressive range of beneficial properties. But fresh and recently prepared fruits also count (peaches in pies, scalded pears in fruit salad, or oven-baked apples).Cereals: 6-8 servings per day
Grain products include all cereals, as well as bread and pasta. It is highly advisable to consume as much as possible (from unprocessed grains). To get an idea of the portions, it is worth considering that one serving of grains is half a cup of ready-made porridge or pasta, a slice of bread 50-75 g. That is, the daily norm of 8 servings is a large plate of porridge, pasta (up to 4 cups of ready-made food) or 350-450 g of bread. It will be healthier for the body if you eat all types of grains - but little by little: for example, 200 g of bread + a small bowl of porridge.Bread: 200-250 g per day
Despite the fact that bread belongs to grain products, it should be placed in a separate group, since this is exactly how people themselves perceive it - separately, as an independent product - when they consume it. The norm of 200-250 g should include both white and black, and it is highly desirable that there is a place in this list for whole grain bread (with bran). At balanced diet the daily norm will look something like this: one small white bun(80-100 g) and 100 g of grain black bread. 
