Healthy nutrition gives beauty, excellent health and longevity.
It is difficult to adjust your own diet, taking into account caloric content and vitamin and mineral composition.
You can simplify the task by using the tables that nutritionists have worked on.
Taking into account the proposed products, you can create a daily diet for adults and children.
Rules for preparation and organization (breakfast, lunch, dinner, snacks)
When creating a menu, you need to have a basic understanding of calories, macro- and microelements. Calories measure the energy we get from food.
And macro- and microelements are components of any biological tissue. Coming to us with food, they participate in all processes of our body. The necessary and constant composition of these elements is regulated by the body.
If there is a lack of elements, the body will signal a desire to eat something (usually a specific one), or it will seek internal strength (“eat” its own reserves of fat or muscle, for example).
If this limit is also exhausted, system malfunctions will begin, which will give rise to diseases.
It is important to take into account not only the products, their composition, combinations, but also.
Attention! The average formula for the consumption of proteins, fats and carbohydrates looks like this: 1:1:4. As you can see, a significant portion is allocated to carbohydrates. They are sources of energy.
Be sure to check out:
Balance of the daily menu in terms of proteins, fats, carbohydrates
You need to eat as varied a diet as possible. And not only to satisfy taste needs, which is also important, but also to ensure that the body receives everything it needs.
The daily composition of foods should contain 10-15% proteins, 20-30% fats and up to 60% carbohydrates. read the article at the link.
When creating a menu, you need to consider:
- Proteins can be obtained from meat, as well as from plant products - buckwheat, beans, nuts, oatmeal. You need to consume 55% animal proteins and 45% plant proteins per day.
- Carbohydrates are simple and complex. Simple ones (sweets, buns, cakes) are best consumed in the morning, they provide quick energy. Complex ones (porridge, pasta, potatoes, whole grain bread) provide a long-lasting effect. If there are few carbohydrates on the menu, there is a high risk of obesity.
- Fats can also be harmful. It is better to give preference to sea fish, nuts and seeds, and unrefined oil. Eliminate margarine and refined oil.
Protein food is the basis for the creation of muscle tissue cells; important amino acids are synthesized in them. Proteins do not accumulate or be deposited in the body. They can only come with food.
Important! Vegetables contain proteins, fats and carbohydrates at the same time. There are low-carb vegetables that, even for those losing weight, can be eaten in unlimited quantities.
An alternative way to balance your diet is to find the right ones.
Energy balance: are calorie tables necessary?
Calorie content is an important indicator. The amount of energy that must be supplied to the body is equal to that consumed – no less and no more.
If you want to lose weight, less. When creating a menu for breakfast, lunch, etc., you need to check all products with the calorie content (kcal) table.
It is worth considering the following points:
- The calorie content of water, tea and coffee without sugar is not taken into account. There are simply no calories. But if you added honey, sugar, milk, you need to calculate what energy value the drink acquired.
- For complex and multi-component dishes, calorie content is calculated based on the calorie content of each component. It's not as difficult as it might seem.
- When you need to fry food in oil, the calorie content of the product is added to the calorie content of the frying ingredient used. To reduce it, it is recommended to use pans with a non-stick surface or simmer, bake, rather than fry foods.
For a woman living an ordinary life, on average, up to 2000 calories per day are needed, and for a man - up to 2500. If we are talking about athletes, the calorie content for a woman can reach 2200 kcal, and for a man - 2800.
When eating high-calorie foods, it is worth increasing the load, that is, “working off” the eaten piece. Energy consumption can be seen in the table:
| Types of activities | Calorie consumption | |
| Kcal/min | Kcal/hour | |
| Walking | 2,3-2,8 | 152-175 |
| Running | 6,3-7,2 | 363-431 |
| Skating | 6,1-7,1 | 365-435 |
| Swimming | 8,3-10,2 | 514-612 |
| Skiing | 5,7-7,1 | 352-427 |
| Badminton | 4,2-5,5 | 263-310 |
| Outdoor games | 3,9-4,7 | 232-280 |
See the link for more details.
To determine individual energy consumption taking into account activity, you can use the following formula: multiply the weight in kilograms by 24, and then by another number:
- 1.2 – for obese people leading a measured and sedentary lifestyle;
- 1.4 – for those who visit the gym or sports field two to three times a week;
- 1.5 – for daily exercise;
- 1.6 – for office workers.
Interesting! Mental activity also requires energy expenditure. With average mental activity, 0.25 kcal per minute is spent, and with intense mental stress - up to 1 kcal. It turns out that an intellectual can burn 1.25 kcal in a minute, and 15 kcal in an hour.
Features of healthy food per day for adults and children
Adults and children require different amounts of calories. This table shows how different the energy needs of a child and an adult of different gender are.
| Age (years) | Number of kilocalories | |
| Men | Women | |
| 1-3 | 1300 | 1300 |
| 4-6 | 1800 | 1800 |
| 7-9 | 2000 | 2000 |
| 9-12 | 2250 | 2150 |
| 13-14 | 2500 | 2300 |
| 15-18 | 3000 | 2500 |
| 19-35 | 2600 | 2200 |
| 36-50 | 2400 | 2000 |
| 51-65 | 2200 | 1800 |
| 65 and older | 1900 | 1700 |
Important! Up to 5 years Any diet for weight loss is strictly prohibited. Except in special cases as prescribed by a doctor. You just need to eliminate fast food, soda and reduce your consumption of sweets.
From 5 to 9 years You can slightly reduce calories by reducing foods with simple carbohydrates. It is better to encourage your baby to move more, enroll him in a sports section or swimming.
From 10 years old You need to protect your child from spending a long time at the computer, switch him to a healthy diet, but not deprive him of little joys in the form of sweets.
Nutritionists offer various options for improving your figure and improving your health through rational food consumption. From this variety you can choose what is most acceptable.
Nutritionist and author of the book “Minus 60” Ekaterina Mirimanova
When creating a menu, this specialist advises in the morning until 12 o'clock, include various delicacies in the menu. Breakfast can be carbohydrate-protein, and second breakfast can consist of simple carbohydrates.
You can eat the whole cake if you wish, it will not affect your figure. At lunch it is a little stricter - until 14:00 you can eat meat with a side dish of rice or other grain product. But no more sweets. Just an unsweetened fruit.
From 14:00 to 16:00 and fruit is prohibited. It's better to eat a cup of fresh vegetable salad or a handful of nuts. Tea and coffee only without sugar. And until 18:00 an even more strict diet. You can eat protein or carbohydrate foods, but not together. No sweets. After 18:00 try not to eat at all.
Moscow nutritionist, author of a rational nutrition system Anatoly Volkov
When creating a menu, he recommends including those foods that the body “loves.” Nutritionists will help you identify them; there are special tests.
His system involves minimizing the heat treatment of foods, not eating carbohydrate and protein foods together, and not confusing hunger with the desire to drink.
Before you eat something because you feel hungry, you need to drink a glass of water. If hunger does not go away after an hour, you can eat.
Famous metropolitan nutritionist Albina Komisarova
This specialist is against any diets. She believes that losing weight is a secondary goal. And health comes first. Therefore, you need to eat everything, but in moderation. She recommends porridge for breakfast; it keeps you full for a long time.
Eat sweets in the morning. In the morning on an empty stomach, drink a glass of water with lemon juice. In the afternoon - soup, meat with side dishes, salad. In the evening - protein food, but light. Many show business stars have already followed her advice and achieved the desired result.
Useful video
Watch a video about compiling a person’s daily diet within the framework of a proper nutrition system:
Key Findings
The preparation of a daily diet must be correlated with a table of calorie content and macronutrient content.
To achieve health, harmony and beauty, you should plan the menu for the day and week, write it down in a notebook, even hang it in a visible place - on the refrigerator.
A balanced and healthy diet includes a wide variety of foods and dishes, so you don’t have to go hungry. And if you feel hungry, you should drink water first.
Perhaps this is a false urge, which means there will be fewer snacks between main meals, and therefore fewer calories. For your figure and health, all this is only beneficial.
The name “low-calorie breakfast” speaks for itself - the essence of such a breakfast is to limit the calories consumed in food. Limiting calories in your diet is one of the simple and natural ways to get rid of extra pounds and cleanse your body.
However, you should limit yourself in calories wisely, not forgetting about vitamins and water. According to experts, a low-calorie breakfast should contain about 250 - 330 kcal.
We offer a menu of 40 low-calorie breakfasts. Calorie content 220-330 kcal.
1. 200 g of oatmeal with water, 1 apple, a cup of green or black tea without sugar.
A jar of yogurt without sugar and fruit additives;
- One or two bananas;
- Sandwich made from bran bread with cream cheese, lettuce and tomatoes;
- A glass of kefir;
- A small amount of dried fruits.
So, the main thing is not to skip breakfast and get used to the fact that in the morning you have one of the two main meals of the day. A hearty breakfast will help you control your portions at lunch, hold out for a snack, and not overeat at night. And, of course, it will give you strength for the whole day and help you finally wake up. Recipes and examples of menus of fatty acids, amino acid composition,.
Age groups women men
Mentality labor 18-29 2400 2800
Easy physical labor 18-29 2550 3000
Avg. severity of work 18-29 2700 3200
Heavy physical labor 18-29 3150 3700
Particularly heavy. physical labor 18-29 4300
The third point of view is also explained by the fact that gastric juice and enzymes are maximally released at 18-19 hours. In addition, nature provides protection against the evening accumulation of metabolic products by maximizing the functions of the kidneys in the evening, which quickly remove toxins in the urine. For this reason, such a food load is also rational.
Features of food distribution for people with diseases
The diet of sick people is determined by the nature of the disease and the type of treatment procedures. For sanatorium-resort institutions and medical-prophylactic institutions, at least four meals a day are typical.
It is recommended to eat five to six meals a day for diseases such as myocardial infarction, peptic ulcer, cholecystitis, circulatory failure, postoperative period, condition after gastrectomy and a number of others.
Frequent, fractional meals require a more even distribution of the energy value of the diet among meals.
If there are four meals a day, then a light second dinner is more desirable than an afternoon snack, since the time interval between meals at night should not exceed ten to eleven hours. It looks something like this: 25-30% for breakfast, 35-40% for lunch, 20-25% for dinner, 5-10% for the second dinner.
If the meal is five times a day, then an afternoon snack or second breakfast is additionally included, in the case of six meals a day - both.
Option for food distribution for five meals a day:
- 20 - 25% - for breakfast
- 10 - 15% - for 2nd breakfast
- 40 - 45% - for lunch
- 20 - 25% - for dinner
- 5 - 10% - for the second dinner.
Diet distribution according to six meals a day:
- 20 -25% - for breakfast
- 10 - 15% - for 2nd breakfast
- 25 - 30% - for lunch
- 10 - 15% - for afternoon tea
- 20% - for dinner
- 5 -10% - for the second dinner.
The diet at balneological resorts is determined by drinking mineral waters and procedures. Because the procedures are best tolerated two to three hours after a meal and worst of all - after a meal, especially a large one. Therefore, the first breakfast before taking the procedures involves 5-10% of the energy value of the diet (bun, tea), the second - 20-25%. Four, five and six meals a day are possible.
Of course, every girl who watches her figure has at least once thought about the question of what to eat in order to get the necessary portion of vitamins and nutrients and at the same time not gain weight. Let's figure out whether breakfast is necessary and what foods are best for it.
“Eat breakfast yourself...”Nutritionists around the world, answering the question of what breakfast is for, note that breakfast is one of the main meals. If you deprive yourself of breakfast, your body will not produce a vital substance - insulin. Thanks to it, we become alert and overcome sleep in the morning. A morning meal stimulates the brain and the body as a whole, setting it up to work throughout the day. In addition, if you eat properly in the morning, you will not have to limit yourself in food at lunchtime.
The Healthiest Breakfast FoodsNow let's figure out what you should eat for breakfast and what you should avoid. One of the healthiest morning meals can be considered oatmeal or muesli with fruits or nuts. These products are low in calories and very nutritious. Eggs are no less healthy for breakfast, but it is better to make an omelette with vegetables or boil them rather than fry them, as they contain too much fat. You can also make a sandwich from rye bread and cheese. For dessert, it is very good to use honey in small quantities. It is better to drink juice, yogurt or coffee, their 
It is worth dividing during the meal, for example, drinking juice during the main meal, and leaving coffee for the very end. You should not start your morning with sausages, smoked meats and other heavy foods.
How many calories do you need for breakfast?
If we talk about the calorie content of the morning meal, then in order not to harm the figure, breakfast should be no more than 25% of the average daily amount of calories. For the average person, this amounts to 150 – 200 kcal per morning. It is also possible to make a second breakfast if you have an early breakfast. It should be no more than 10% of the daily value, therefore, no more than 50 kcal.
Breakfast is the first stop on the path to healthy eating. Don't miss it!
What is breakfast for?
Breakfast is an essential element of a healthy diet. It provides energy throughout the first half of the day and allows you to avoid snacking before lunch, sweet coffee or soda in the morning, and overeating during lunch. Thus, it maintains high performance in the morning without the risk of gaining excess weight.
When switching to a healthy diet, start with breakfast easiest. There are three reasons for this. Firstly, for many, healthy foods are more acceptable in the morning than in the afternoon or evening, when culinary delights and various ceremonies come to the fore. Secondly, breakfast is usually very simple to prepare, which means you can decide what food you eat and how to prepare it. One can only dream of such a degree of freedom when it comes to lunch or dinner. Thirdly, people around you (primarily family members) most often consider breakfast a purely personal matter, so you most likely will not have to fight with them for the right to eat healthy food, explaining and justifying your choice.
What to eat for breakfast?
A balanced breakfast should include a sufficient amount of complex carbohydrates, fiber, protein and a small amount of fat. To do this, you need to include foods from the following groups in your breakfast:
Breakfast composition
- Whole grains in the form of cereals, bread, toast.
- Low-fat dairy products: milk, yogurt, cottage cheese, feta cheese.
- Lean meat, poultry, fish, eggs.
- Fruits and vegetables, including natural fruit and vegetable juices.
To avoid traditional mistakes when preparing breakfast:
- Avoid sweet foods. Sugar provides a lot of calories but is poor in nutritional value. You should not include sweetened yogurt or cottage cheese, sweetened juices and soda, tea with sugar, sweet baked goods, jam, chocolate spread, etc. in your breakfast.
- Do not use ready-made mixtures for quick preparation of porridges. Look for whole grains that are the least processed.
- Avoid sausage, ham, hot dogs, bacon and similar processed meat products. In most cases, they contain excess amounts of sodium nitrite (E-250) or potassium nitrate (E-252), which are used as preservatives and color stabilizers. Regular consumption of these substances poses health risks.
- Avoid drinking coffee for breakfast, especially if you are addicted to coffee. Contrary to popular belief, coffee is not necessary for waking up. For breakfast, drink water, milk or juice.
Breakfast calories
Many people, even if they eat breakfast, eat less than they should. Breakfast should be filling and provide enough energy until your next meal.
Signs of not having enough breakfast
Are you having breakfast? not enough if at least one of the statements is true:
- You don't have breakfast at all.
- You constantly snack between breakfast and lunch (including sugary drinks, candy, etc.).
- By lunchtime you are so hungry that you can't do anything.
With three meals a day, breakfast should be given about a third from daily caloric needs.
If you do not resort to highly sweetened or fatty foods, then the average calorie content of a typical breakfast food will be about 80-100 kcal per 100 g. It turns out that to get 800 kcal you will have to eat up to 1 kg of food. This is almost impossible at the moment of waking up, so a full “breakfast in bed” is nonsense. You need to eat some time after waking up, best of all - after charging (at least minimally).
If you still cannot handle this amount of food at one time, break it into two parts, but do not snack between “controlled” meals.
You can analyze the composition of breakfast using the following table.
| Components | Weight grams |
Calories kcal Kcal |
|---|---|---|
| I. Porridge and bread | ||
| Porridge viscous in water viscous in milk crumbly flakes (dry weight) | ||
| Bread black white white butter | ||
| II. Dairy products | ||
| Natural yogurt with filling | ||
| Low-fat cottage cheese 2% semi-fat 9% fat 18% casserole / cheesecake | ||
| Milk, kefir fat content 1% fat content 2.5% fat content 3.2% | ||
| III. Meat, poultry, fish, eggs | ||
| Scrambled eggs, boiled omelet | ||
| Meat, poultry, fish beef boiled beef fried chicken boiled chicken fried cod boiled cod fried salmon boiled fried salmon | ||
| IV. Fruits and vegetables | ||
| Banana | ||
| Avocado | ||
| Fruits (except banana and avocado), fruit juice | ||
| Salad vegetables, vegetable juice | ||
| V. Foods high in sugar or fat | ||
| Sugar | ||
| Honey, condensed milk | ||
| Raisins, candied fruits, dried fruits | ||
| Nuts | ||
| Vegetable oil | ||
| Butter (82.5% fat) | ||
| Sour cream (15% fat) | ||
| Cheese | ||
| Total: breakfast weight and calories | ||
More detailed information about the caloric content of various products can be found on the website
It is believed that in the first half of the day you need to eat most of the food, in the second - less.
That is, breakfast should be quite hearty. For an ordinary person with an average calorie expenditure of 2000 per day, the calorie content of breakfast should be approximately 400 kcal, and the calorie content of a snack should be 200 kcal.
What should you eat?
Want to keep your stomach light after breakfast? Elena Chedia advises eating mostly. If you know that you won’t be able to eat for a long time after breakfast, the ideal option is protein dishes with vegetable side dish in a ratio of 1:3.
A side dish is required because fiber ensures intestinal function. In addition, the side dish itself is large in volume, it fills the stomach and promotes a feeling of fullness. It is better to eat meat boiled or steamed - it is easier to digest. Such breakfasts are convenient because you can finish the food that is left over from dinner or lunch.
Don't feel like eating and cooking?
It is not at all necessary to serve three courses for breakfast, but You can’t skip it completely. Many people refuse breakfast, explaining that they simply cannot eat in the morning: they don’t feel like it at all. In this case, a simple trick will help. “If you start having dinner no later than four hours before bedtime, you will definitely want to have breakfast in the morning,” explains Tatyana Shapovalenko. You can switch to this mode in about a week or a week and a half.
Are you already hungry, but it’s far from lunch?
Snacks in general and second breakfast in particular are very beneficial for the body. “They empty the gallbladder in a timely manner and reduce the load on the pancreas: it has to produce less insulin at a time, which reduces the risk of pancreatitis. Those who have an afternoon snack reduce the load on the enzyme system and heart,” says Elena Chedia.
The calorie content of a snack between breakfast and lunch should be about 10 percent daily ration. There can be many options for such a snack. Here are a few of them:
Big Apple;
- Light salad of cucumbers, tomatoes and lettuce;
- Green tea with honey;
A jar of yogurt without sugar and fruit additives;
- One or two bananas;
- Sandwich made from bran bread with cream cheese, lettuce and tomatoes;
- A glass of kefir;
- A small amount of dried fruits.
