3. Drawing up a daily diet
A person's body weight is a general indicator of a healthy diet. Serious mistakes in the diet, critical nutritional deficiencies will affect her one way or another. Therefore, the confidence that body weight is normal gives a positive psycho-emotional background throughout life, and this is beneficial for health in general. What body weight is considered normal? For adult men and women aged 20-65 years, normal body weight can be determined by the so-called Ketley index, which is very easy to calculate using the formula:
IR = Body weight, kg/(Height, m)2
An excess of the Ketley index by 20% compared to the norm means overweight, and by 50% or more – obesity. For reference, Table 8 provides approximate data on normal and overweight body weight depending on height for adults.
Approximately normal body weight can be determined if 100 is subtracted from a person’s height in centimeters. For example, with a height of 177 cm, normal body weight will be: 177-100 = 77 kg, which approximately corresponds to the upper limit of the Ketley index for normal. If the age exceeds 65 years, a slightly higher body weight is considered normal.
Table 8. Approximate daily diet
| Product group | Consumption rate in conventional units | Quantity of product corresponding to one conventional unit |
| Bread, cereals and potatoes | 6-11 | 1 piece of bread 1/2 cup (cup, half-portioned plate) prepared porridge 1 cup (cup, half-portioned plate) cooked potatoes 1 cup (half serving bowl) soup |
| Vegetables and fruits | 5-8 | 1 medium-sized vegetable or fruit (piece) 1/2-1 cup (cup, half-portioned plate) cooked or raw vegetables 1 cup (half serving bowl) vegetable soup 1/2 cup (cup) fruit juice |
| Dairy products | 2-3 | 1 cup (250 ml cup) low-fat milk, yogurt 1 piece (30 g) cheese |
| Meat, poultry, fish, eggs and legumes | 2-3 | 1 piece of cooked meat (about the size of a deck of cards) 1/2 leg or breast of chicken 3/4 cup (cup, half-portioned plate) fish, cut into pieces 1/2-1 cup (cup, half-portioned plate) legumes 1/2 egg |
| Fats and oils | 2-3 | 1 tablespoon vegetable oil or margarine 2 tablespoons diet margarine 1 tablespoon mayonnaise 2 tablespoons nuts |
Based on body weight, you can calculate the caloric content of your diet. On average, the daily calorie content of the diet should be the product of normal body weight in kilograms by 35. So, with a normal body weight of 80 kg, a person needs 2800 kcal per day. If you are overweight, your caloric intake should be reduced.
The above healthy eating rules provide a qualitative description of a complete and balanced diet. To quantitatively select the daily diet, we will resort to the “pyramid” model. (10, 8 p.).
This model allows each person to create a balanced diet, in accordance with their inclinations and preferences; This means consuming a variety of foods in optimal proportions. All products are conditionally divided into six groups, and each includes only those containing approximately the same set of nutrients, vitamins, macro- and microelements. Using them in the recommended quantity, you can be sure that you will fully meet your body’s needs. For ease of comparison, various products were evaluated in conventional units (hereinafter referred to as units), which are taken to be the volume of a glass or cup, a half-portioned deep plate (250 ml) or a piece the size of a card deck.
So, at the base of the pyramid there are bread, cereals and potatoes, which the average person should eat in the greatest quantities per day (6-11 units). This is followed by vegetables and fruits (5-8 units), and the more varied their set, the more balanced the diet. Meat, fish, eggs and legumes are recommended in quantities of no more than 2-3 units; dairy products can be consumed in the same quantity. At the top of the pyramid are fats (butter, margarine and others), which can be used sparingly and infrequently. And finally, the pyramid is crowned with confectionery, sweet drinks and alcohol, which contain a lot of calories, but practically no vitamins and minerals. You can either refuse these products or reduce their consumption to a minimum.
The optimal selection of daily diet is presented in Table 8.
On average, a person with a normal body weight of 75 kg, consuming approximately 2500 kcal, requires 26-30 units. products per day. For older people, the diet can be reduced to 22-26 units, and for teenagers and more physically active people, it can be increased to 30-38 units.
Of course, it’s good when all products are fresh, high-quality and not subjected to additional processing, there is no stress, environmental pollution and other factors that negatively affect our ability to optimally interact with the external environment. However, in real life, all these factors affect a person, which leads to a critical deficiency of nutrients, vital vitamins, macro- and microelements, to the body being “slagged” with both external pollutants and allergens, and waste from “internal production”. All this usually does not have any distinct or specific clinical manifestations. But a person’s adaptive mechanisms, which are responsible for maintaining the harmony of the internal environment, begin to “give up”, the defenses weaken, which leads to chronic fatigue, lethargy, depression, impaired ability to concentrate and other non-specific symptoms. Such conditions, if they do not have pronounced clinical signs of the disease, are very difficult to diagnose. It turns out that the person is not sick, but not healthy either. Constantly feeling unwell creates a negative perception of the world around you, which, in turn, further worsens your well-being.
Of course, ideally, the easiest way to help health is to remove all problems - material, financial, social, environmental, and so on. But this is a utopia. An ideal world does not exist, and we have to adapt to what exists, what surrounds us. A balanced diet, the use of multivitamin preparations containing the necessary set of vitamins and microelements, as well as a healthy lifestyle can help us with this.
Conclusion
Since ancient times, people have understood the enormous importance of food in human life. They saw proper nutrition as a source of health, strength, vigor and beauty.
Food is an energy and building material for our body. In order for a person to be healthy, to remain active and creative for many years, he must receive a sufficient amount of necessary substances and, moreover, in certain proportions that are favorable for the body.
As a general conclusion, it can be noted that a person needs, in addition to water, five groups of nutrients: proteins, fats, carbohydrates, vitamins and mineral salts. An adult should consume on average per day: 2.5 liters of water, 80-100 grams of protein, 80-100 fats, 400-500 carbohydrates, about 0.2 vitamins and 20 grams of mineral salts (including 10 grams of table salt) . A lack of these substances in food or their incorrect ratio can lead to illness.
Proteins for humans are the most scarce and expensive part of the diet. Squirrels are life. They play a major role in nutrition: they serve as the main material in the construction of tissues of a living organism. According to the United Nations, only a third of the world's people eat enough protein. It is estimated that worldwide, 900 million children do not even live past the age of 15 due to protein malnutrition.
Breaking down into amino acids in the digestive tract, food proteins supply the building blocks for creating proteins in the human body.
Now no one doubts that rational nutrition is one of the most excellent healing agents. In short, nutrition plays a primary role in maintaining health and extending a person’s life span. What is the essence of proper, rational nutrition?
· food should be varied. Food products are a complex mixture of various substances. However, there is not a single product in nature that could satisfy all the body's nutritional needs. Therefore, it is important to daily select products that provide the body with all the necessary substances.
Bread, meat, animal fats, sugar, cereals, and flour products occupy a large place in our diet. At the same time, many unfairly underestimate milk and dairy products, fish, vegetable fats, vegetables and fruits, legumes (peas, beans).
Meanwhile, milk and dairy products add variety to the diet, enriching it with complete proteins and fats, essential mineral salts and vitamins, enzymes and hormones. Dairy products have a beneficial effect on fat metabolism, are easily digestible themselves and help increase the digestibility of other products with which they are combined.
Plant foods are the only source of many substances that are extremely important for the body and are not found in other foods. Vegetables and fruits, from which the body receives vitamins C and P, are useful at any age and should be included in a person’s daily diet all year round. You need to add vegetables to any dish: prepare vegetable appetizers, side dishes, especially combined dishes, main courses.
Completeness and high quality of nutrition are achieved by the wide use of a wide variety of products.
· one must be moderate in food. Many consider a sign of health and well-being to eat a lot of food, which makes a person gain weight. Therefore, for example, they definitely want to gain weight while on vacation. But, as the proverb rightly states, “if you eat too much bread, you will get sick.” A healthy person who eats moderately maintains his weight at a certain level.
A sense of moderation in food needs to be cultivated. You should never eat your fill, as this entails overeating. The fact is that the feeling of satiety, as a rule, lags behind the actual satisfaction of the body's need for food. Therefore, it is useful to develop the habit of getting up from the table with the desire to eat a little more. After a few minutes this feeling goes away. It is better to undereat than to overeat.
· You must follow a diet. It makes no difference to the human body whether food is eaten in two or four meals. Both very rare and too frequent, multiple meals are irrational.
The most important element of a proper diet is regularity: eating at certain, strictly established hours. Regular eating at the same hours disciplines the body, accustoms it to an established rhythm, promotes good appetite, as a result of which food is better digested and absorbed.
List of sources used
1. Brekhman I.I. “Introduction to valeology - the science of health”, M., Nauka, 1997. -212 p.
2. Valeology - collection of scientific works, No. 1, St. Petersburg, Nauka, 1993. - 122 p.
3. Pokrovsky A. A. Conversations about nutrition. - M.: Economics, 1998 .- 36 p.
4. Food hygiene / ed. K. A. Petrovsky. - M.: Medicine, 1971. T. 1. – 56 p.
5. Smelyansky B. L. Nutritional diseases. - L.: Medicine, 1999.- 256 p.
6. Shurygin D. Ya., Vyaeitsky P. O., Sidorov K. A. Obesity. - L.: Medicine, 2000.- 78 p.
7. Kalmykov P. E., Logatkin M. N. Modern ideas about the role of food components. - L.: Medicine, 1997. - 99 p.
8. Chemical composition of food products. Reference tables of the content of basic nutrients and energy value of food products / ed. A. A. Pokrovsky. - M.; Food industry, 1976. – 12 p.
9. Chemical composition of food products. Reference tables for the content of amino acids, fatty acids, vitamins, macro- and microelements, organic acids and carbohydrates / ed. M. F. Nssterina and I. M. Skurikhin. - M.: Food Industry, 2001. - 3 p.
10. A book about tasty and healthy food/ch. ed. A. A. Pokrovsky. - M.: Food Industry, 1992. - 8 p.
11. Pokhlebkin V. Secrets of good cuisine. - M.: Young Guard, 1980. - 191 p.
12. Brenz M. Ya., Sizova N. P. Technology of preparing dietary dishes. - M.: Economics, 1983. - 78 p.
13. Technology of production of public catering products / ed. G. I. Lovachevoy, A. I. Mglinets. - M.: Economics, 2003. - 33 p.
14. Handbook of Dietetics / edited by A. A. Pokrovsky and M. A. Samsonov.-M.i Medicine, 1998. – 324 p.
Nutrition is based on gender, age, nature of work, climatic conditions, national and individual characteristics. The principles of rational nutrition are: 1) compliance of the energy value of food entering the human body with its energy expenditure; 2) the intake of a certain amount of nutrients into the body in optimal proportions; 3) correct mode...
Human life requires a certain ratio of proteins, fats and carbohydrates, as well as a certain amount of microcomponents of food - vitamins and minerals. And here we come to the second principle of rational nutrition - meeting the body's needs for nutrients. The second principle of rational nutrition is meeting the needs for basic nutrients. ...
For young, mature and elderly organisms. Proteins - nitrogenous compounds that are complex substances - are the basis of the structural elements of cells and tissues of the body and serve not only as building material, but also as energy material and play a very important role in nutrition. The main substances that make up proteins are carbon, hydrogen, oxygen, nitrogen, often in their composition...
Based on the direction of their actions, they are conventionally divided into several groups. Vitamin preparations Among pharmacological means of restoring performance during increased physical activity, vitamins occupy a special place. Their loss during work or a chronic lack of HF foods lead not only to decreased performance, but also to various painful conditions. For...
Purpose of the lesson: studying a set of food products and dishes, taking into account their content of essential nutrients, minerals and biologically active substances. Comparative analysis of food products for balance.
Formation:
Knowledge: formulas and sequence for calculating the energy value of the daily diet.
Skills: calculating the daily diet with inclusion of dishes in the menu with a preliminary calculation of their energy value and depending on the age and sex groups of the population of various labor categories.
Possessions: Theoretical calculation of the diet, the quantitative side of the compiled diet, taking into account physiological recommendations for various sex and age groups of the population and by labor category.
Independent preparation for the lesson: Study the topic of the practical lesson on literary sources and prepare answers to the following questions.
1. What meat dishes are appropriate to include in the breakfast menu?
2. If you are planning a dish of minced meat, is it necessary to add other sources of biologically valuable proteins to the menu and why?
3. What sources of easily digestible carbohydrates are appropriate to use to sweeten drinks?
4. What plant products should be included in the menu as sources of ballast substances?
5. What dishes can be sources of a favorable ratio of calcium and phosphorus?
6. List dishes that can serve as sources of fat-soluble vitamins (provitamins).
7. What dishes contain sources of magnesium in quantities that provide a favorable ratio of this mineral element to calcium?
8. If the energy value of the daily diet turns out to be excessive, what dishes or products should be replaced?
9. If, after calculating the composition of the daily diet, it turns out that it contains an insufficient amount of riboflavin, then what products should be used to correct this error?
When compiling a daily diet for an adult, it is necessary to take into account daily energy expenditure and the physiological need for nutrients. In addition, the requirement of balance in proteins, fats and carbohydrates should be observed to provide the body with all the necessary substances (amino acids, unsaturated fatty acids, vitamins, minerals).
When compiling a daily diet, recommendations regarding its regimen are taken into account: the optimal number of meals, time of meals, intervals between meals. The variety of foods and dishes used in the diet is of great importance.
Before proceeding with the actual calculation of the diet, it is necessary to make a theoretical calculation of its chemical composition and calorie content, i.e. calculate the amount of proteins, fats, carbohydrates and calorie content for a person of a certain gender, age, profession, based on his physical needs, according to reference material 2 and table 4.
Reference material:
List of main professions belonging to various labor intensity groups:
1 group- workers predominantly of mental work: heads of enterprises and organizations, engineering and technical workers whose work does not require significant physical activity; medical workers, except for surgeons, nurses, and orderlies; teachers, educators, except for sports; workers in science, literature, press, cultural and educational workers, planning and accounting workers, secretaries and clerks; workers of various categories whose work is associated with significant nervous tension (control panel workers, dispatchers, etc.).
2nd group- workers engaged in light physical labor: engineering and technical workers whose work involves some physical effort; workers involved in automated processes; workers in the radio-electronic industry; garment workers; agronomists; livestock specialists; veterinary workers; nurses; nurses; sellers of industrial goods; service workers; watch industry workers; communications and telegraph workers; instructors and teachers of physical education and sports, coaches.
3 group- workers of average difficulty: machine operators (employed in metalworking and woodworking), mechanics, adjusters, adjusters, surgeons, chemists, textile workers, shoemakers, drivers of various types of transport, food industry workers, public utility and catering workers, food sellers; foremen of tractor and field crews; railway workers, water workers, road and electric transport workers; lifting and transport equipment operators; printers.
4 group- workers of heavy physical labor: construction workers, the bulk of agricultural workers and machine operators; surface miners; oil and gas industry worker; metallurgists and foundry workers, except for persons classified in group 5; workers in the pulp and paper industry and woodworking industries; slingers, riggers; carpenters; workers in the construction materials industry, except for persons classified in group 5.
5 group- workers engaged in particularly heavy work (men only): miners employed directly in underground work, steelworkers, fellers and wood cutting workers, masons, concrete workers, diggers, loaders whose work is not mechanized; workers engaged in the production of building materials, whose work is not mechanized.
Example:
Female accountant 30 years old: daily energy requirement - 1900 kcal (professional group 1), protein content will be: 59 g, including animal origin - 33 g, fat - 63 g, vegetable origin (see reference material 1) - 19 g, carbohydrates - 274 g. Next, it is necessary to distribute these indicators by meals, where the distribution for the adult working population will be as follows: breakfast - 25%, lunch - 40%, afternoon snack - 15%, dinner - 20%.
The theoretical calculation must be presented in the form of table 6.
Table No. 6 - Theoretical calculation of the diet for _____________________________
_____________________
(indicate profession, gender, age according to the assignment option)
The compiled menu is drawn up in the form of table 7. The obtained figures from table 7 should be close to the theoretical data (table 6), their difference can be: for proteins and fats + 5 g, for carbohydrates + 10 g, for calorie content – 25 kcal. If the data obtained differ significantly from the theoretical calculation data, you should revise the compiled menu, add or exclude any dishes from it.
Table 7 - Chemical composition and calorie content of the actual diet for ____________________________________________________________________
| Meals | Menu layout of a dish, product, product | Net weight | Chemical composition | |||||
| Proteins, g | Fats, g | Carbohydrates, g | Calorie content, kcal | |||||
| total | incl. stomach. | total | incl. raises | |||||
| Breakfast | 2nd course | |||||||
| Drink | ||||||||
| Bread | ||||||||
| Total for breakfast | ||||||||
| Dinner | Snack | |||||||
| 1st course | ||||||||
| 2nd course | ||||||||
| Sweet dish | ||||||||
| Bread | ||||||||
| Just for lunch | ||||||||
| Afternoon snack | Products | |||||||
| Drink | ||||||||
| In just an afternoon snack | ||||||||
| Dinner | 2nd course | |||||||
| Drink | ||||||||
| Bread | ||||||||
| Just for dinner |
After drawing up the menu, it is necessary to calculate the actual chemical
composition of the diet. Analysis of the compiled daily diet according to
must be entered into tables 8, 9.
Table 8 - Quantitative side of the compiled diet for ______________________________________________________________
___________________________________________________________
(indicate gender, age, work intensity group, according to the assignment option)
Table 9 - Diet balance for ________________________
___________________________________________________________
(indicate gender, age, work intensity group, according to the assignment option)
Next, you must give a written conclusion about compliance (or non-compliance) with the physical needs for nutrients and calories for ______________________ (indicate gender, age, work intensity group, according to the assignment option). Note whether this diet is balanced (unbalanced) and whether it has high (low) nutritional and biological value.
Task options:
Option 1 - male salesperson, 35 years old;
Option 2 - male miner, 42 years old;
Option 3 - female textile worker, 25 years old;
Option 4 - female accountant, 48 years old;
Option 5 - female waitress, 25 years old;
Option 6 - male loader, 38 years old;
Option 7 - a 42-year-old man engaged in mental work:
Option 8 - male chemist, 28 years old;
Option 9 - male machine operator, 45 years old;
Option 10 - female surgeon, 30 years old;
Option 11 - female postman, 38 years old;
Option 12 - male machine operator, 25 years old.
Based on the results of lesson 3, formulate conclusions: Depending on the option, indicate the person’s age, his labor category, daily energy requirements, the content of fats, proteins and carbohydrates, as well as the distribution of meals during the day. Formulate the importance of a prepared diet for maintaining normal human life.
Conclusions:________________________________________________________________________________________________________________________________________________________________________________________________________________
1. Pavlotskaya L.F., Dudenko N.V., Eidelman M.M. Physiology of nutrition: Proc. for technol. and merchandiser. fak. bargain. universities - M.: Vyssh. school, 1989. – 368 p.
2. Chemical composition of Russian food products: Handbook / Ed. corresponding member MAI, prof. I.M. Skurikhin and academician of the Russian Academy of Medical Sciences, prof. V.A.Tutelyana. – M.: DeLi print, 2002. – 236 p.
3. Collections of recipes for dishes and culinary products, GOSTs, OSTs, TU, TI.
Theoretical support of the lesson topic (for students).
The main process that characterizes life is metabolism and energy. Exchange consists of the phenomena of assimilation and dissimilation. Assimilation is understood as the creation of living matter, the synthesis of complex organic substances from simpler ones. Dissimilation is the breakdown of complex organic compounds into simpler ones. Assimilation comes with consumption, and dissimilation comes with the release of energy. A growing organism is characterized by the predominance of assimilation processes. At the end of growth, a dynamic equilibrium is established. In old age, dissimilatory processes predominate.
The basis of material and energy metabolism is food, which must contain all the necessary substances: proteins, fats, carbohydrates, minerals, vitamins and water. Proteins serve as the main material for the plastic (construction) needs of the body, but are also used for energy purposes. Fats are used for plastic needs and as a reserve form of energy. Carbohydrates are the main source of energy for performing both internal and external work.
Water, mineral salts and vitamins have no energy value, but are also vital for the human body. The body is even more sensitive to water hunger than to a lack of other substances, since all metabolic processes take place in aqueous solutions, and water is continuously removed from the body through the kidneys, skin, intestines and lungs.
Minerals are used for plastic needs, participate in metabolic processes, and maintain homeostasis, that is, the constancy of the internal environment of the body.
Vitamins stimulate metabolic processes and increase the body's resistance to diseases. A lack of vitamins in food leads to metabolic disorders, impaired growth and development of children, and is the cause of many serious diseases.
The diet is based on age, physical development, educational and work loads. Basic principles of scientific nutrition: moderation and variety in food, strict adherence to diet. Moderation in food presupposes that the energy value of food corresponds to the energy expenditure of the body.
Human energy needs and the energy value of food products are usually expressed in units of thermal energy - calories and kilocalories. One gram of protein, when oxidized in the body, releases 4.1 kcal, fat - 9.3 kcal, carbohydrates - 4.1 kcal. Rationally organized nutrition is standardized by calorie content, by the content of proteins, fats, carbohydrates, vitamins, mineral salts and water in food. At least half of children's protein and fat needs should be met from animal products.
For school-age children, four meals a day are recommended with the following distribution of food by calorie content throughout the day : breakfast – 25%, lunch – 40–50%, afternoon snack – 10–15%, dinner – 15–20%. Optimal the ratio of proteins, fats and carbohydrates should be 1:1:4, that is, the child should receive 4 times more carbohydrates than fats and proteins. Foods rich in protein should be given mainly during the daytime. For dinner, dairy-vegetable dishes are recommended.
Not all food taken is digested; some of it is thrown out of the intestines in the form of waste. The digestibility of animal food is approximately 95%, plant food – 80%, mixed food – 82–90%. In practice, calculations are usually made based on 90% of food absorption. The tables show the total calorie content of food consumed. Therefore, when calculating, the calorie content of food should be 10–15% higher than energy needs.
It is customary to distinguish between basal and working energy metabolism. Basic metabolism is the exchange of energy under strictly defined conditions: in a state of muscle rest, on an empty stomach, at an ambient temperature of 20–22°C. Energy expenditure for basal metabolism can be determined from a table, knowing a person’s height, weight and age, as well as from various formulas, for example, the Bendict formula:
a) for men, young men:
K= 66.473 + (13.752 × W) + (5.003 × S) – (6.755 × a);
b) for women, girls:
K= 655.096 + (9.563 × W) + (1.850 × S) – (4.676 × a);
where K is the total daily heat production of basal metabolism in large calories,
W – weight in kilograms,
S – height in centimeters,
a – age in years.
Muscular work significantly increases energy expenditure. Therefore, the daily energy expenditure of a healthy person exceeds the basal metabolic rate. This increase is when listening to lectures, students - 45%, when studying independently - 60%, free time - 120% of the basal metabolic rate.
The total energy expenditure is calculated by adding the total daily heat production of the basal metabolism and the energy expenditure for performing various types of work. For representatives of various professions it is:
a) 3000 – 3200 kcal (mental workers);
b) 3500 kcal (mechanized production workers);
c) 4000 kcal (workers engaged in manual labor);
d) 4500 – 5000 kcal (hard physical labor workers).
Lesson objectives:
- Determine the energy needs and daily norms of proteins, fats and carbohydrates for children of a certain age.
- Be able to create a daily menu that covers children’s needs for energy, proteins, fats and carbohydrates.
- Master the principles of rational nutrition and the ability to correctly select food products according to energy costs.
- To interest students in organizing proper and healthy nutrition in modern conditions to maintain their own health.
Material support for work:
- Table of energy needs and daily norms of proteins, fats, carbohydrates (Table 3),
- Table of composition and calorie content of main food products (Table 2).
- Table of weights and measures of some products (Table 4).
- Fragments from the film series “Habitat” series “Food Products”
- Bathroom scales
- Medical stadiometer.
- Calculation cards on cooking technology for school-age children. Appendix 1
Literature in class:
- A.G. Dragomilova textbook “Biology” 8th grade ed. "Ventana-Count".
- R.I.Vopilovskaya Textbook on “Fundamentals of Medical Knowledge”.
- A.A.Pokrovsky“Conversations on Nutrition” Economics!966
- Encyclopedia “Life and Health of a Woman” vol. 1 Olma-press M. 2003.
Sequence of tasks.
As instructed by the teacher, each student prepares a diet for a certain age (during recess, determine each person’s weight and height).
- Using the formula, determine your own energy needs depending on the student’s activity (lessons, independent work or sports).
- Using Table 3, determine the energy and daily requirements for proteins, fats, and carbohydrates.
- Distribute the daily intake of energy, proteins, fats, carbohydrates among meals.
- Using Table 2 in the form below, create a diet; calculation of components and caloric content should be made by drawing up proportions; Table 4 gives measures of products convenient for use in cooking practice.
Table No. 1 Diet calculation form.
| Name of dishes and products | quantity in grams |
They contain |
|||
| proteins | fat | carbohydrates | energy in kcal | ||
| Breakfast: For example: 1.. Boiled pasta with sausage a) pasta b) sausage c) ghee 2. Sweet tea |
75 |
||||
| Dinner: 1. |
|||||
| 2. | |||||
| 3. | |||||
| Afternoon snack: 1. |
|||||
| 2. | |||||
| Dinner: 1. |
|||||
| 2. | |||||
| Contained in the daily diet | |||||
| Required by standard | |||||
Table No. 2. Composition and calorie content of food products.
| Products name | Proteins in % | Fats in % | Carbohydrates in % | Number of kcal per 100 g of products |
| Skinny beef | 17,6 | 3,6 | - | 106 |
| Fatty beef | 15,2 | 9,9 | - | 154 |
| Pork meat | 13,9 | 20,2 | - | 254 |
| Skinny veal | 6,9 | 0 5 | - | 74 |
| Chicken | 17,2 | 12,3 | - | 185 |
| Cod | 14,9 | 0,4 | - | 65 |
| Salted herring | 18,0 | 8,2 | - | 150 |
| Liver | 15,5 | 3,4 | - | 97 |
| Chicken egg | 12,55 | 12,11 | 0,55 | 170 |
| Cow's milk | 2,8 | 3,5 | 4,5 | 65 |
| Kefir medium | 2,8 | 3,5 | 2,9 | 56 |
| Fat cottage cheese | 11,1 | 18, 8 | 2,3 | 230 |
| Cheese "Kostromskoy" | 22,6 | 25,7 | - | 332 |
| Butter | 0,4 | 78 | 0 5 | 729 |
| Sunflower oil | 0 | 93,8 | 0 | 872 |
| Pork lard | 1,7 | 85,5 | 0 | 807 |
| Rye bread | 5,3 | 1,2 | 46,1 | 222 |
| Bread. wheat | 6,7 | 0,7 | 50 3 | 240 |
| Buckwheat | 10,6 | 2,3 | 64,4 | 529 |
| Rice | 6,4 | 0,9 | 72,5 | 332 |
| Semolina | 9,5 | 0,7 | 70,1 | 333 |
| Pasta | 9,3 | 0,8 | 70,9 | 336 |
| Millet | 10.1 | 2,3 | 66,5 | 335 |
| Peas | 19 8 | 2,2 | 50,8 | 310 |
| Beans | 19,6 | 2,0 | 51,4 | 310 |
| Potato | 2,14 | 0,22 | 19,56 | 62,5 |
| Carrot | 1,18 | 0,29 | 9.0b | 30,5 |
| Fresh cabbage | 1,5 | - | 5,2 | 27 |
| Salad | 1,3 | - | 2,2 | 14. |
| Beet | 1,1 | - | 10,3 | 47 |
| cucumbers | 0 7 | - | 2,9 | 15 |
| Tomatoes | 0,5 | - | 4,0 | 18 |
| Onion | 0,2 | - | 12 | 50 |
| Oranges | 0,8 | - | 8,0 | 35 |
| Apples | 0,3 | - | 10,8 | 45 |
| Fresh porcini mushrooms | 4,6 | 0,5 | 3,0 | 32 |
| Dried mushrooms | 30,4 | 3,8 | 22,5 | 252 |
| Sugar | - | - | 95, b | 390 |
| Honey | 0,3 | - | 77,7 | 320 |
| Chocolate | 5,8 | 37,5 | 47,6 | 568 |
| Cocoa | 19,9 | 19,0 | 38,4 | 416 |
| Cookie | 12,24 | 7,72 | 64,41 | 386.1 |
Table No. 3. Physiological norms for nutrient requirements (in g/day) and energy (in kcal/day).
| Age | Squirrels | Fats | Carbohydrates | Energy |
| 0.5–1 year | 25+ | 25+ | 11З+ | 800+ |
| 1–1,5 | 48 | 48 | 160 | 1300 |
| 1,5– | 53 | 53 | 192 | 1500 |
| 3–4 | 63 | 63 | 233 | 1800 |
| 5–6 | 72 | 72 | 252 | 2000 |
| 7–10 | 80 | 80 | 324 | 2400 |
| 11–13 | 96 | 96 | 382 | 2850 |
| 14–17 (boys) | 106 | 106 | 422 | 3150 |
| 14–17 (girls) | 93 | 93 | 367 | 2750 |
These values do not include proteins, fats and carbohydrates that children receive from mother's milk.
Table 4. Table of weights and measures of some products.
| Product Name | in grams | ||||||
| glass (250 ml). | tablespoon | teaspoon | I pcs. | ||||
| Flour and cereals | |||||||
| Wheat flour | 160 | 25 | 10 | ||||
| Potato flour | 200 | 30 | 10 | ||||
| Ground crackers | I25 | 15 | 5 | ||||
| Buckwheat | 210 | 25 | - | ||||
| Rolled cereal | 90 | 12 | |||||
| Semolina | 200 | 25 | 8 | ||||
| Pearl barley | 230 | 25 | - | ||||
| Barley groats | I80 | 20 | - | ||||
| Rice | 230 | 25 | |||||
| Sago | 180 | 20 | - | ||||
| Millet | 220 | 25 | - | ||||
| Beans | 220 | - | - | ||||
| Peas, unshelled | 200 | - | - | ||||
| Peas | 230 | - | - | ||||
| Lentils | 210 | - | - | ||||
| Oatmeal | 140 | - | - | ||||
|
Milk and dairy products | |||||||
Calculation and assessment of diet.
Basal metabolic rate (BMR) = 1380 kcal Physical activity coefficient (PFA) = 1.4 Age 20 years Body weight 60 kg
1380 kcal * 1.4 = 1932 kcal daily energy consumption Recommended ratio of proteins: fats: carbohydrates = 13:33:54% of the daily value of the diet, taken as 100% So, to ensure daily energy consumption it is necessary to obtain: Due to proteins 13% 1932kcal-100% X-13% X=251kcal
Due to fats 33% 1932kcal-100% X-33% X=638kcal
Due to carbohydrates 54% 1932kcal-100%Х-54%Х=1043kcal
What amount in grams is needed per day of proteins, fats and carbohydrates? it is necessary to take into account the amount of kcal that is formed during combustion in the body 1 g of protein gives 4 kcal 1 g of carbohydrates gives 4 kcal 1 g of fat gives 9 kcal
I recalculate using the formula:
Belkov in grams you need 251 kcal: 4 kcal = 63 g
Zhirov 638:9=71g
Carbohydrates 1043:4=261g.
We derive the ratio 63:71:261=1:1.1:4.1
Three daily diet table
|
Office hours |
Reception location |
Name of dishes |
Weight, |
Squirrels, |
Fats, |
Carbohydrates, |
Kcal |
|||||
|
1 day |
Black long tea without sugar, |
|||||||||||
|
Total |
||||||||||||
|
dining room |
Fried omelette, Fried potatoes, Tea with sugar |
|||||||||||
|
Total |
||||||||||||
|
Milk sausages, Mashed potatoes with milk and butter, Apple juice |
||||||||||||
|
Total |
||||||||||||
|
Pancakes with meat, Tea with sugar |
||||||||||||
|
Total |
||||||||||||
|
2nd day |
Boiled egg, Coffee with milk without sugar |
|||||||||||
|
Total |
||||||||||||
|
2 breakfast |
dining room |
Cabbage stewed in tomato Pie with potatoes, Tea with sugar |
||||||||||
|
Total |
||||||||||||
|
Salad "Olivier" Spaghetti, Fried chicken, Tea with sugar |
||||||||||||
|
Total |
||||||||||||
|
Full fat kefir |
||||||||||||
|
Total |
||||||||||||
|
Office hours |
Reception location |
Name of dishes |
Weight, |
Squirrels, |
Fats, |
Carbohydrates, |
Kcal |
|||||
|
Day 3 |
||||||||||||
|
Total |
||||||||||||
|
dining room |
Cheesecakes with sour cream 10% fat, Pie with potatoes, Tea with sugar |
|||||||||||
|
Total |
||||||||||||
|
Chicken noodle soup, Herring under a “fur coat” Fresh apple compote |
||||||||||||
|
Total |
||||||||||||
|
Full fat kefir Baking with poppy seeds |
||||||||||||
|
Total |
||||||||||||
In just 3 days: Proteins-164.3 Fats-199 Carbohydrates-527.14 Kcal-4489.5
In just one day: Proteins - 69.88 Fats - 81.3 Carbohydrates - 170.74 Kcal - 1677.9
Daily average: For breakfast:
1677.9-100% X=309*100/1677.9=18.4%
2 breakfast:
1677.9-100% X=463.9*100/1677.9=27.7%
Dinner:
1677.9-100% X=549*100/1677.9=27.4%
Dinner:
1677.9-100% X=356*100/1677.9=21.2%
Assessment of the nutritional and energy value of a student’s daily diet
|
Indicator |
Unit of measurement |
Actual content |
Norm |
Difference excess deficiency |
|
|
Nutritional value |
|||||
|
Squirrels |
|||||
|
Fats |
|||||
|
Carbohydrates |
|||||
|
Energy value |
kcal |
||||
|
Due to proteins |
|||||
|
Due to fats |
|||||
|
Due to carbohydrates |
|||||
The energy value of the diet 1677.9 kcal is not enough to cover energy expenditure in accordance with the recommended norms of physiological needs for nutrients (1932). The total amount of proteins in the diet is 69.88 higher than the recommended requirement (63). The total amount of fat in the diet 81.3 is significantly higher than the recommended needs (71). The amount of carbohydrates is 170.74 below the required level (261).
The ratio of proteins, fats and carbohydrates 69.88:81.3:170.74 = 1:1.2:2.4 indicates a lack of carbohydrates in the diet.
Meals are 4 times a day, comply with hygienic recommendations, the distribution of food into individual meals is quite rational: Breakfast - 18.4% 2 breakfast - 27.7% Lunch - 27.4% Dinner - 21.2%
Conclusion: My diet is high in fat and low in carbohydrates. Therefore, I need to increase my carbohydrate content through plant foods: bread, cereals, pasta, vegetables, fruits. You should also reduce your intake of foods rich in fat.
Diet assessment
Work completed:
Trufanova Yu.A
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 if you have a sedentary lifestyle, you can get fat on it. But why sweeten all your baby food? If black tea is too tart for a child, there are rosehip, chamomile, hibiscus, raspberry, and herbal teas for children. And a fresh apple is 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 I know that the average weight of 1 potato/apple/tomato/carrot is about 100 g. If for dinner there are 700 g of food, the lion's share of which is liquid (soup and tea), then solid food There are 300 grams left there.
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 meal 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 near the upper limit of normal. Even my husband... except that he fulfills the quota for meat =)
