5 rules of rational nutrition. Rules for creating a balanced diet menu

In order to be slim, healthy and beautiful, you need not only to breathe clean air, drink clean water, but also to eat right. Therefore, each of us simply must know the basic principles of balanced nutrition.It is rational nutrition that contributes to proper development, normal life, strengthening human health and preventing diseases.

Three basic principles of rational nutrition

They consist of three components:

Energy balance;
Nutritional balance;
Proper diet.

1). The essence of the principle of energy balance

It states that the energy value of each product can be measured in calories, just like human energy expenditure. Energy consumption is not the same for different people, as it depends on the gender, profession, age and physical activity of the individual. Women spend on average about 10% less energy than men. In the elderly, energy consumption decreases by 7% with each decade of life. Representatives of mental work spend energy on 2000-26000 kcal per day, and workers engaged in heavy work or athletes - 4000-5000 kcal.

The meaning of the principle of energy balance is that the number of calories consumed by a person over a certain period (for example, a day) should not exceed the number spent during the same time.

2). The principle of balance

Another basic principle of a balanced diet is its balance. The main building material for our organs is protein. Without it, hormones, enzymes, vitamins, and antibodies are not produced. Fats are especially valuable in energy terms. Carbohydrates are fuel and provide fiber necessary for digestion. The principle of balance assumes that the body is replenished with proteins, fats, and carbohydrates in a certain ratio for normal functioning.

Based on this, a rational, balanced diet is provided with the required daily calorie intake when taking:

proteins - in the amount of 60-80 g;
carbohydrates - 350-400 g, of which 30-40 g of simple carbohydrates should come, and dietary fiber - 16-24 g;
fat 60-80 g.

The body should receive 1 g of protein per day per 1 kg of weight. For example, weighing 70 kg, you should get 70 g of protein per day. This protein should come half from plant sources, obtained from cereals, seeds, potatoes, pasta, nuts, and mushrooms. Protein of animal origin should make up the other half - it should be obtained from meat and fish dishes, as well as from cottage cheese, cheese, and eggs.

The same is the daily requirement of our body for fats - 1 g of fat per 1 kg of weight. Fats should also be of both plant and animal origin, they should be supplied in a 50 to 50 ratio. For example, doctor’s sausage is a source of animal fat, a piece weighing 100 g can satisfy the daily requirement for it - 30 g.

As for carbohydrates, 55-57% of them are required per day, most of them are the need for complex carbohydrates, the body needs less simple ones (i.e. sugar). It is well known that simple carbohydrates are better absorbed. They contain honey, jam, various sweets, and sugar. Fiber, without which digestion is impossible, is a complex carbohydrate. It is very important to eat sources of fiber: bread, cereals, potatoes, legumes, vegetables, fruits.

3). Meals according to the regime

A balanced diet can be achieved by following some simple but very important rules:

fractionation (from 3 to 4 doses per day);
regularity (always at the same time);
uniformity;
taking the last meal no later than 2-3 hours before going to bed.

A healthy diet can be depicted as a pyramid. With its help, you can limit your fat intake (in descending order) and create a balanced diet.

Healthy eating rules

Consume more foods rich in fiber - it regulates digestion, reduces fat absorption, and lowers cholesterol.
Don't forget about proteins, they form muscles, hormones and enzymes.
In the morning you need to eat more, in the evening less, because metabolism is more active at sunrise, and at sunset it is more sluggish.
Food should be taken little by little and often;
Avoiding canned and refined foods is beneficial;
Avoid reading or watching TV while eating. Attention should be focused on eating food, which should be chewed thoroughly.
Physical education should be done regularly to ensure intensive fat processing and not lose muscle mass.

If the basic principles of rational, balanced nutrition are not followed, a deficiency of certain substances in the body may occur, which is often signaled by gastronomic whims. Following the rules of rational nutrition will help you lose (or maintain) weight without harming your health, and bring your body and spirit into balance.

Municipal state educational institution

“Lyuban secondary school named after A.N. Radishchev"

"THE ABC OF HEALTH"

Topic: “Diet Rules”

5th grade students

Supervisor:

Shibakova Maria Sergeevna

Lyuban

2014

Content

Introduction………………………………………………………3

1.1 Basic power functions……………………….…….4

1.2 Basic principles of rational nutrition………….6

1.3 Power mode……………………………………………………………13

1.4 Correct diet……………………………..14

Conclusion……………………………………………………………......15

List of used literature………………………..16

Introduction

Nutrition issues are at the center of medical attention today. In all countries, interest in them from various segments of the population, scientists and government agencies is constantly growing. The rapid increase in the world's population requires a corresponding increase in the production of food resources and food products - this is one of the main problems determining the progress of earthly civilization.

Recently, a huge number of scientifically unproven nutritional recommendations for a wide range of the population have appeared in the press, which can cause irreparable harm to health.

Everyone knows that nutrition is absolutely necessary to maintain life. Science has firmly established three functions of nutrition.

The first function is to supply the body with energy. In this sense, a person can be compared to any machine that does work, but requires fuel to do so. Rational nutrition provides an approximate balance of energy entering the body and expended to support vital processes.

The second function of nutrition is to supply the body with plastic substances, which primarily include proteins, to a lesser extent - minerals, fats and to an even lesser extent - carbohydrates. In the process of life in the human body, some cells and intracellular structures are constantly destroyed and others appear in their place. The building material for the creation of new cells and intracellular structures are the chemicals that make up food products. The need for plastic food substances varies depending on age:

Finally, the third function of nutrition is to supply the body with biologically active substances necessary to regulate vital processes. Enzymes and most hormones - regulators of chemical processes occurring in the body - are synthesized by the body itself. However, some coenzymes (a necessary component of enzymes), without which enzymes cannot exhibit their activity, as well as some hormones, the human body can synthesize only from special precursors found in food. These precursors are vitamins found in foods. Relatively recently, evidence has emerged of the existence of another, fourth, function of nutrition, which is the development of immunity, both nonspecific and specific. It was found that the magnitude of the immune response to infection depends on the quality of nutrition and, especially, on the sufficient content of calories, complete proteins and vitamins in food. With insufficient nutrition, general immunity decreases and the body's resistance to a wide variety of infections decreases. And, conversely, a nutritious diet with sufficient protein, fat, vitamins and calories strengthens the immune system and increases resistance to infections. In this case, we are talking about the connection between nutrition and nonspecific immunity. Later it was discovered that a certain part of the chemical compounds contained in food products is not broken down in the digestive tract or is only partially broken down. Such large, undigested molecules of proteins or polypeptides can penetrate the intestinal wall into the blood and, being foreign to the body, cause its specific immune response. Research conducted at the Institute of Nutrition of the Russian Academy of Medical Sciences has established that several percent (or several tenths of a percent) of proteins supplied with food are found in the blood, liver and some other internal organs in the form of large molecules that retain the antigenic properties of the original food proteins. It has also been revealed that the body produces specific antibodies to these foreign food proteins. Thus, during the process of nutrition, there is a constant flow of antigens from the digestive tract into the internal environment of the body, which leads to the development and maintenance of specific immunity to proteins.

The first principle of rational nutrition is moderation.

Moderation in nutrition is necessary to maintain a balance between the energy received from food and the energy consumed in the process of life.

The law of conservation of energy in nature is absolute; it is valid not only for inanimate matter, but also operates in a living organism, including in the cells of human organs and tissues.

Energy consumption in the body occurs in three ways: as a result of the so-called basal metabolism, the specific dynamic action of food and muscle activity.

Basal metabolism is the minimum amount of energy that a person needs to maintain life in a state of complete rest. This exchange usually occurs during sleep in comfortable conditions. Basal metabolism depends on age (in young children it is 1.3-1.5 times higher per unit body weight than in adults), on total body weight, on external living conditions and individual characteristics of a person. It has been established that, on average, about 1 kcal per 1 kg of body weight is consumed during basal metabolism in 1 hour. In people who constantly experience physical activity, the basal metabolism, as a rule, increases within 30%.

Physical activity has a significant impact on energy expenditure in the human body. The more physical activity, the more energy the human body spends. If a person’s body weight is more than standard, then energy expenditure during these types of activities increases proportionally; if less, it decreases.

A person’s daily energy expenditure depends on age, gender, body weight, the nature of work activity, climatic conditions and individual characteristics of metabolic reactions in the body.

With a short-term lack of energy value of food, the body partially uses up reserve substances, mainly fat (from adipose tissue) and carbohydrates (glycogen). With a long-term lack of energy-valuable food, the body consumes not only reserve carbohydrates and fats, but also proteins, which, first of all, leads to a decrease in skeletal muscle mass, and, consequently, to the occurrence and development of dystrophy.

A short-term excess of the energy value of food negatively affects the processes of digestibility and utilization of basic nutrients, which is expressed in an increase in the amount of feces and the release of an increased amount of urine. With a prolonged excess of the energy value of food, some of the fats and carbohydrates begin to be deposited as reserve fat in adipose tissue. This leads to weight gain and subsequently obesity.

The second principle of rational nutrition is variety.

The energy value of the diet depends on the proteins, fats and carbohydrates it contains. Carbohydrates supply predominantly energy, while fats and especially proteins not only supply the body with energy, but are also the necessary material for the renewal of cellular and subcellular structures. The use of proteins as an energy material is very unprofitable for the body: firstly, proteins are the most scarce and valuable nutritional substance, and secondly, during the oxidation of proteins, accompanied by the release of energy, under-oxidized substances are formed that have a significant toxic effect.

The optimal ratio of proteins, fats and carbohydrates in the diet of a practically healthy person is close to 1:1, 2:4. This ratio is most favorable for maximum satisfaction of both the plastic and energy needs of the human body. Proteins in most cases should make up 12%, fats - 30-35% of the total calorie intake. Only in the case of a significant increase in the share of physical labor, and in connection with this increase in energy requirements, the protein content in the diet can be reduced to 11% of its total calorie content (by increasing the proportion of fats and carbohydrates as suppliers of calories). The diet should contain 80-90 g of proteins, 100-105 g of fat, 360-400 g of carbohydrates, its energy value should be 2750-2800 kcal.

When determining a person’s need for fats, one should take into account the need to fully provide the body with complete fatty substances, namely: essential fatty polyunsaturated acids, phospholipids necessary for the renewal of cells and intracellular components, as well as fat-soluble vitamins.

Sugar is a carrier of so-called empty calories; it does not contain any essential nutritional components. Moreover, sugar contributes to the occurrence and development of dental caries, while another representative of carbohydrates - starch - does not have such an effect. In addition, consuming significant quantities of sugar increases the concentration of glucose in the blood, which is a risk factor for diabetes. At the same time, starch, due to its slower digestion in the digestive tract, does not have such an effect. Therefore, it is recommended to limit the consumption of sugar and confectionery products as much as possible and replace them, if necessary, with starch.

A healthy human body needs so-called plant fibers or ballast substances, which are represented mainly by the membranes of plant cells and consist mainly of fiber and pectin. The optimal consumption is 10-15 g of these substances per day, including 9-10 g of fiber and 5-6 g of pectin. Plant fibers improve the motor function of the gastrointestinal tract and help eliminate congestion in the intestines. An inverse relationship has been established between their content in food and the incidence of colon cancer.

Vitamins occupy a special place in nutrition, being its indispensable factor. In the distant and even relatively recent past, some groups of the population experienced severe disasters as a result of the development of hypo- and vitamin deficiencies. Diseases such as scurvy, pellagra, rickets, polyneuritis (beriberi disease), some types of anemia (anemia) and hemophilia (increased bleeding), as well as many others, have repeatedly affected significant populations of people as a result of a sharp decrease in certain foods in their diet. vitamins Currently, thanks to the widespread promotion of medical knowledge, the activities of health authorities and governments of many countries aimed at creating conditions for sufficient provision of the population with vitamins, these diseases are relatively rare.

The needs of the human body for all the mineral substances it needs, as a rule, are fully satisfied by the usual set of food products including sufficient quantities of vegetables, fruits, bread and milk. In our country and in many other countries, areas have been identified whose soil contains a reduced amount of one or another mineral substance, which led to insufficient consumption of it in food and to the development of certain pathological symptoms. By artificially adding missing mineral substances to consumer products, for example: introducing iodine into table salt (to normalize thyroid function) or fluoride into water (to prevent dental caries), it is possible to eliminate this kind of deficiency.

The third principle of rational nutrition is the eating regimen.

A person's diet is usually regulated by appetite. Everyone is familiar with the feeling of hunger, which signals that for the human body to function properly, it is important to receive a new portion of food that carries energy, plastic substances, vitamins and minerals expended in the metabolic process. The physiological and biochemical essence of this feeling, also called appetite, has not been fully elucidated. It was also shown by the work of I.P. Pavlov that the so-called food center is located in the brain. Excitation of the food center by various impulses (decrease in the concentration of glucose in the blood, contractions of the empty stomach, etc.) creates appetite, the degree of which depends on the degree of stimulation of the food center.

It must be borne in mind that as a result of a certain inertia of excitation of the food center, appetite persists for some time even after eating. This is due to the need to digest and absorb nutrients. And only after they begin to enter the bloodstream, the excitation of the food center begins to give way to its inhibition.

The fact is that appetite signals the need not only for the required amount of food (it often signals this incorrectly), but also for its quality. A relatively common feeling is when, after a long absence from the diet of any product, suddenly there is a strong desire to eat this particular product. This is explained by the fact that this product contains a significant amount of an essential component, which is less in all other consumed products, as a result of which the human body begins to lack it. The body receives a signal about impending trouble when an appetite for a specific food product arises. In this case, appetite gives absolutely the right signal and must be followed. Therefore, appetite must be taken into account, but we must not forget that it can seriously fail if you do not control the amount of food consumed. It is highly advisable to introduce an appropriate adjustment to appetite in the form of regular monitoring of body weight.

Small meals (5-6 times a day) suppresses the excitation of the food center and reduces appetite. In this case, sometimes one apple or a glass of kefir is enough. We must also remember that spicy and salty foods (not to mention alcohol) significantly increase appetite.

So, increased appetite can be harmful to health, but its complete absence should be alarming. To maintain your appetite within the required limits, maintaining a proper diet is very important.

A proper diet is extremely important for our body. The most optimal meal plan is four meals a day. The intervals between meals with four meals a day are 4-5 hours, while the load on the digestive tract is distributed evenly, the food is completely processed by digestive enzymes and is well absorbed.

With four meals a day, breakfast should be approximately 25% of the daily diet, lunch - 35%, afternoon snack - 15% and dinner - 25%. It is recommended to have dinner no later than 3 hours before bedtime.

Unfortunately, not everyone succeeds in eating four times a day. Most people eat three times a day. Breakfast with three meals a day should make up 30-35% of the daily diet, lunch - 35-40%, dinner - 25-30%. When eating three meals a day, it is especially important not to allow too long breaks between meals. The longest break should not exceed 6 hours.

And it is absolutely unacceptable to eat only 1-2 times a day.

It is important to eat at the same time every day. This is the only way to ensure the rhythm of the gastrointestinal tract. Our body, so to speak, “remembers” the hours of eating and “prepares” all the digestive organs for work in advance.

Failure to comply with the diet can lead to serious disturbances in the functioning of the digestive system, as well as negatively affect the state of health in general.

1.4 Proper diet

Try not to skip breakfast in the morning. Of course, when you want to sleep, food is the last thing on your mind, but try to overcome yourself, drink a glass of kefir or milk, eat yogurt. And after a few hours you can have a real breakfast, it’s good if it’s not candy and cookies, but porridge, cheese sandwiches or salad. Surely you yourself know that the harm of fast food is quite difficult to overestimate.

Don't forget about fruits, because they are rich in vitamins, fiber, and antioxidants. A great solution is to eat fruit for breakfast.

Firstly, it won’t take much time, and secondly, you won’t get tired of the monotony, trying new fruits every day.

Let's talk about which fruits you should give preference to.

Apples. One of the lowest calorie fruits, which contains fiber, pectin, folic acid and boron.

Persimmon is also a dietary product that has a diuretic, bactericidal and tonic effect. In addition, persimmon increases efficiency, which is so necessary for a business woman.

Even children know about the benefits of oranges and grapefruits; besides, the latter help get rid of extra pounds. Kiwi contains a lot of vitamins, which is why one of the French nutritionists advises having breakfast with this particular fruit.

However, not all fruits are created equal for breakfast, namely avocados, bananas and grapes.

If you have a busy work schedule, you should stick to a certain diet, which does not include restrictions, but contains a list of the most healthy foods. For lunch, try to choose several dishes from the options below.

Boiled chicken or turkey fillet, salads, seafood, stewed vegetables (baked potatoes), brown rice, wholemeal pasta, rye bread.

Despite the fact that the proverb advises giving dinner to the enemy, you should still not be overzealous with this. If you want to watch your figure and choose the right diet, then vegetables are perfect for dinner. They perfectly satisfy hunger and do not contain fat. Thus, cabbage (cabbage, Brussels sprouts or broccoli), carrots, zucchini or pumpkin will be a wonderful end to a hard day. You can diversify your dinner with low-fat cottage cheese, kefir or yogurt.

You don’t have to spend a lot of time and effort preparing a vegetable salad, and vegetable soup will be useful not only for you, but also for your relatives who are not so careful about watching their figure.

Conclusion

The diet should not be treated as a dogma. Changing living conditions can make amendments to it. Moreover, some changes in diet need to be made from time to time specifically in order to train the digestive system. However, as with training other organs and systems, too drastic changes in diet should not be allowed.

List of used literature

Gurvich M.M. A nutritionist answers questions. -M.: Medicine, 1988. -128 p.

Ladodo K.S., Druzhinina L.V. Products and dishes in baby food. - M.: Rosagropromizdat, 2001. - p. 7-15.

Mikhailov V.S.: “Nutritional culture and family health” - M.: Medicine, 2006-132 p.

Evenshtein, Z.M.. Health and nutrition. - M.: Knowledge, 1987. – p. 256

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

The first principle of rational nutrition is energy balance- assumes that the energy value of the daily diet corresponds to the energy expenditure of the body, no more and no less.

The second principle of rational nutrition is balanced diet. This means that the body must receive the substances it needs, and in the quantities or proportions in which it is needed. Proteins are building materials for cells, a source of 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 must be strictly defined.

Briefly, the norms of rational nutrition can be presented 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 rational nutrition regime is characterized as follows: fractional meals 3-4 times a day;

regular meals - always at the same time;
balanced nutrition;
last meal no later than 3 hours before bedtime.

Which products to choose

Try to eat as many fruits and vegetables as possible. Vegetables and fruits that grow in the region in which a person lives are especially recommended for a balanced diet. It is better to choose low-fat varieties of meat and poultry, but fatty fish, on the contrary, is very beneficial for the body. Fatty fish contain large amounts of omega 3 acids. Eating fatty fish reduces the risk of cardiovascular diseases, arthritis, and sclerosis.

It is better to boil food, steam it, bake it, or use a grill. Frying food is not recommended. During frying, it not only becomes saturated with excess fats, but also produces carcinogens. If you decide to practice balanced nutrition and you care about your health, it is better to avoid fried foods.

It is also necessary to limit the consumption of canned foods, salty, spicy, and smoked foods. You should not overuse various semi-finished and frozen foods.

For drinking, use clean non-carbonated water, herbal teas, natural juices, fruit drinks, compotes. The consumption of coffee, tea, and cocoa should be limited.

Important nutritional points

☀ There are a few more rules that can help rationalize your diet:

☀ Fruits must be eaten separately from other dishes, preferably 20 minutes before meals and 1-2 hours after meals, and can be combined with nuts.

☀ Grains and legumes cannot be mixed with each other. The exception is dishes richly seasoned with herbs and non-starchy vegetables.

☀ Vegetables are not consumed with fruits, except in cases where they “met” in the same juice.

☀ Dishes that combine dough with meat are bad for the stomach - pasties, navy pasta, pies, pancakes with meat and dumplings.

☀ Whole milk should not be combined with other foods at all, and remember that an adult body may not perceive it.

☀ Liquids should be consumed before meals. It is also better to start eating with raw vegetables, this will cleanse the stomach of excess substances.

☀ You should not eat dishes with bread.

It is important to understand that balanced nutrition is not only the consumption of tasty and healthy food, but also the diet, as well as nutritional conditions. In addition, you need to understand that an excess of certain nutrients can be harmful in some cases even more than their deficiency.

A balanced diet is especially important for people with various diseases or disorders, since nutrition is the main source of nutrients for the good functioning of the whole body.

In order to eat rationally, you need to understand why you need to do it. First of all, this is only necessary for you and your body; disordered eating will not bring good things. Secondly, this is necessary for your entire family, so that you are all healthy, beautiful and happy. The decision is yours. Remember, only you decide how to behave in this or that area of your life; your behavior in nutrition also depends only on you.

What do you think about balanced nutrition? How do you rate your nutrition and your health? It’s very interesting to know your opinion, share it in the comments below.

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. It is not for nothing that 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 porridges, pancakes and pies? As for Russian cabbage soup, rassolnik, okroshka and solyanka, there are simply no analogues to these dishes among other nations.

Cause of diseases

Most of us cannot complain about lack of appetite. We are used to having a hearty breakfast, a hearty lunch and pampering ourselves with a delicious dinner. Sitting at a desk often causes fatigue. We eat the dishes on it so diligently that sometimes it is not easy to even get up from our chair. This happens especially often on holidays, when too much food enters our body. The digestive system simply cannot cope with this flow, leaving hundreds of calories unprocessed. What do we end up with? The result is sad. We begin to suffer from numerous diseases that are caused by poor nutrition. The most common pathology in this case is excess body weight.

Proper nutrition

What to do to avoid the occurrence of various ailments? To do this, you need to 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 normal physiological existence.

For each of us, this concept may be different, because it is important to take into account a person’s age, the nature of his work, his state of health and many other factors.
Rational nutrition, without a doubt, contributes to the normal functioning of the body, its longevity and resistance to the harmful influences of the environment. At the same time, it preserves human health.

Functions

Every person needs food to provide the body with energy. A balanced diet 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 purposes does the body spend energy? It is needed for muscle activity and 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 is worth keeping in mind that the human need for such substances is especially high in childhood. During this period, proteins and carbohydrates are not only elements for replacing 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, life 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 also 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 amount of calories supplied to the body from food should not exceed a person’s energy expenditure. Unfortunately, today culinary traditions have developed that offer us dishes made from easily digestible simple carbohydrates. We prefer to eat white bread, potatoes and pasta. Our diet contains too much animal fat and sweets. What does this lead to? Every day we consume much more energy than we expend. What happens then? The basics of rational nutrition are being violated. As a result, our unspent energy is stored as fat, which over time leads to serious health problems.

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

How many calories does a balanced diet include? The menu for the week is compiled taking into account the person’s age, gender, and lifestyle. Men, for example, will need from two and a half to three thousand kilocalories daily. For women this standard is slightly lower. It is in the range of 1800-2500 kcal. If a person is physically active, his energy expenditure increases significantly. In this regard, there is a need to revise the standards 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 support human health. It is important to ensure a balance of proteins, carbohydrates and fats entering the body. In this case, the following ratio of these substances must 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 looks like this: 1:3.2:0.8. The ratio of basic substances also changes during active sports, fitness or physical labor. In this case, a balanced diet should be based on food in which the ratio of proteins, carbohydrates and fats is 1.2:8:1. This should be taken into account when creating the menu.

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

What other principles is rational nutrition based on? 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 weight daily. Moreover, most of this component must be of animal origin. The rest will be supplied to the body by vegetable oils.

Most of your daily diet should contain carbohydrates. It is recommended to maintain their content in consumed products at the level of 55-75%. Moreover, carbohydrates should mostly be “complex”. Fruits, cereals and vegetables are rich in such substances. No more than ten percent of the daily diet should be allocated to simple carbohydrates and sugars. There is one more important point. Products should be selected in such a way that they are easily digested and enhance each other’s beneficial properties. A balanced diet means avoiding chips and fast food, carbonated sweet drinks and other foods 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 diet. Nutritionists advise eating 4-5 times a day. This is the most optimal 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 daily calorie intake. It is important for the body to get a little more energy at lunch. Daily meals should contain 35-40% of daily calories. The remainder is for dinner. This is 20-25 percent. Organizing 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 creating a menu, it is important to know which foods will bring maximum benefit to your body. First of all, they must be varied. This will allow you to adhere to the principle of balanced nutrition. The foods consumed should contain a large amount of microelements and vitamins. Only in this case the body will receive everything it needs for normal functioning.

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

Legumes, fruits and vegetables should be mandatory components of the daily menu. They are included in the daily menu in a volume of five hundred grams. Vegetables will supply the body with much-needed dietary fiber, vitamins, antioxidants and organic acids. Broccoli and lettuce, cucumbers and greens, Brussels sprouts and spinach will be especially useful.

A balanced diet includes 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 required amount of protein will enter the body, but you will not eat unnecessary animal fat.

Follow 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 nutrients.

With a balanced diet, the volume 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 include drinking clean water. It is needed for the normal occurrence of chemical reactions in the body. The daily consumption of clean water for an adult is two liters.

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

It is worth keeping in mind that the basis of a balanced diet is only natural food. That is why it is best to stick to a menu that includes only healthy dishes at home. After all, 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 to lose weight, you need a special diet. A balanced diet is what you need to get rid of extra pounds! It will normalize metabolic processes in the body and replenish the cells with all the necessary vitamins and minerals. By eating rationally, you can not only preserve and maintain your health, but also get a boost of good mood and vigor.

What is this system? A balanced diet for weight loss involves regular five to six meals a day. At the same time, the portion size of dishes prepared with minimal heat treatment should be small. For drinking, non-carbonated mineral water, natural juices and tea without added sugar are recommended.

When creating a balanced diet menu for weight loss, you should include the following products:

Any cereals;
- soups made from broths of 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 (except cheeses).

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

Organization of children's meals

Children and teenagers have a particularly acute need for protein. This component is extremely important for the development and growth of the body. In this regard, a balanced diet for children should include the inclusion of products such as milk and eggs in the menu. In addition, it is important to eat meat and fish regularly.

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

A balanced diet means including foods containing plant proteins in the menu. There are many of them in legumes and grains, fruits and vegetables, berries, etc.

Fats are of great importance in the proper nutrition of children. 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 sources of fat are butter, milk, cream, and eggs. Rational baby food should include those foods that contain a lot of vitamin E, oils and polyunsaturated fatty acids. These are peanuts and sunflowers, olives and pistachios, hazelnuts and pine nuts.

An excellent source of carbohydrates for children are fruits and berries, vegetables and fresh juices, as well as milk (it contains lactose). Only within the limits of physiological needs, the diet of children should include marshmallows and cookies, jam, sweets and other confectionery products. There should be no more than 20-25 grams daily.

When creating a menu for a child, you should take into account the fact that children are very sensitive to a lack of vitamins in the body. Moreover, the need for these beneficial substances 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.

To organize a balanced diet for children, products containing minerals are needed. They (together with proteins) serve as building materials for teeth and skeleton, and also participate in the normalization of acid-base balance and other important biological processes. Therefore, the daily diet should include 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 maintain human health. Medical nutrition can be a wonderful alternative to medications, which in most cases only aggravate pathological processes.

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

Therapeutic nutrition is a whole set of specific rules, by adhering to which, you can enjoy food and at the same time remain beautiful and healthy. 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.

1. Moderation– eliminating overeating while meeting the body’s caloric needs in accordance with energy expenditure.

2. Balance– satisfying the body’s needs for essential, vital substances, the presence of which in food creates optimal conditions for metabolism with the environment.

3. Four meals a day involves even consumption of food in small portions.

4. Variety– food must contain a large set of biologically active substances, since each product contains a certain part of substances that are not found in other products.

5. Completeness– daily, systematic consumption of fresh vegetables and fruits, especially greens.

Numerous facts confirm that many serious diseases, including cardiovascular diseases, begin in childhood. Therefore, the requirement of balanced nutrition also applies to young children.

Currently, our country has adopted the theory of rational, balanced nutrition, which has gone through a long path of improvement, but a more detailed scientific basis was given to it by A. A. Pokrovsky, academician of the USSR Academy of Medical Sciences.
Recently, a huge number of scientifically unproven nutritional recommendations for a wide range of the population have appeared in the press, which can cause irreparable harm to health.
Due to the relevance of issues related to nutrition, specialists from the Rospotrebnadzor Office for the city of Moscow introduce you to the principles of rational nutrition, based on the many years of work of Academician A. A. Pokrovsky.

Basic nutrition functions.

Everyone knows that nutrition is absolutely necessary to maintain life. Science has firmly established three functions of nutrition.
First function is to supply the body with energy. In this sense, a person can be compared to any machine that does work, but requires fuel to do so. Rational nutrition provides an approximate balance of energy entering the body and expended to support vital processes.
Second function nutrition consists of supplying the body with plastic substances, which primarily include proteins, to a lesser extent - minerals, fats and to an even lesser extent - carbohydrates. In the process of life in the human body, some cells and intracellular structures are constantly destroyed and others appear in their place. The building material for the creation of new cells and intracellular structures are the chemicals that make up food products. The need for plastic food substances varies depending on age:
Finally, third function nutrition consists of supplying the body with biologically active substances necessary for the regulation of vital processes. Enzymes and most hormones - regulators of chemical processes occurring in the body - are synthesized by the body itself. However, some coenzymes (a necessary component of enzymes), without which enzymes cannot exhibit their activity, as well as some hormones, the human body can synthesize only from special precursors found in food. These precursors are vitamins found in foods. Relatively recently, evidence of the existence of another one appeared - fourth power function, which consists in the development of immunity, both nonspecific and specific. It was found that the magnitude of the immune response to infection depends on the quality of nutrition and, especially, on the sufficient content of calories, complete proteins and vitamins in food. With insufficient nutrition, general immunity decreases and the body's resistance to a wide variety of infections decreases. And, conversely, a nutritious diet with sufficient protein, fat, vitamins and calories strengthens the immune system and increases resistance to infections. In this case, we are talking about the connection between nutrition and nonspecific immunity. Later it was discovered that a certain part of the chemical compounds contained in food products is not broken down in the digestive tract or is only partially broken down. Such large, undigested molecules of proteins or polypeptides can penetrate the intestinal wall into the blood and, being foreign to the body, cause its specific immune response. Research conducted at the Institute of Nutrition of the Russian Academy of Medical Sciences has established that several percent (or several tenths of a percent) of proteins supplied with food are found in the blood, liver and some other internal organs in the form of large molecules that retain the antigenic properties of the original food proteins. It has also been revealed that the body produces specific antibodies to these foreign food proteins. Thus, during the process of nutrition, there is a constant flow of antigens from the digestive tract into the internal environment of the body, which leads to the development and maintenance of specific immunity to food proteins.

Nutrition should be rational and balanced.

As many chemicals as an adult’s body consumes during life, the same amount should be supplied through food. However, during the metabolic process, some substances can pass into others. Moreover, most of them can be synthesized in the body, while some are, as it were, initial: they cannot be synthesized and must necessarily be supplied with food. From here, all nutrients are divided into replaceable and irreplaceable. The latter include essential amino acids (valine, isoleucine, leucine, lysine, methionine, threonine, tryptophan and phenylalanine), essential fatty acids (linoleic, linolenic), vitamins and minerals.
The theory of balanced nutrition, which in our country was widely and in-depth developed by Academician of the USSR Academy of Medical Sciences A. A. Pokrovsky, consists in establishing a close connection between nutrition and metabolic processes. In this case, a special role is given to essential nutritional factors.
Rational nutrition should be based on the theory of balanced nutrition and include the correct mode of food consumption. It is necessary to know and follow three principles of rational nutrition: moderation, variety, food intake. Moderation in nutrition does not allow you to consume more or less energy from food than is consumed in the process of life; a variety of foods in the diet most likely guarantees that the body receives all the essential nutritional components; a certain diet (the timing of meals during the day, as well as the quantity and quality of food at each meal) maintains appetite within the required limits.
Let's take a closer look at each of the three principles of rational nutrition.

The first principle of rational nutrition is moderation.

Moderation in nutrition is necessary to maintain a balance between the energy received from food and the energy consumed in the process of life.
The law of conservation of energy in nature is absolute; it is valid not only for inanimate matter, but also operates in a living organism, including in the cells of human organs and tissues.
Energy consumption in the body occurs in three ways: as a result of the so-called basal metabolism, the specific dynamic action of food and muscle activity.
BX- this is the minimum amount of energy that a person needs to maintain life in a state of complete rest. This exchange usually occurs during sleep in comfortable conditions. It is most often calculated in relation to a “standard” man (age 30 years, body weight 65 kg) or a “standard” woman (same age, body weight 55 kg) engaged in light physical labor. Basal metabolism depends on age (in young children it is 1.3-1.5 times higher per unit body weight than in adults), on total body weight, on external living conditions and individual characteristics of a person. It has been established that, on average, about 1 kcal per 1 kg of body weight is consumed during basal metabolism in 1 hour. In people who constantly experience physical activity, the basal metabolism, as a rule, increases within 30%.
The specific dynamic effect of food is due to its digestion in the human gastrointestinal tract. The greatest energy consumption is caused by the digestion of proteins, which increases the intensity of basal metabolism usually by 30-40%. Taking fats with food increases basal metabolism by 4-14%, carbohydrates by 4-7%. Even tea and coffee cause an increase in basal metabolism by up to 8%. It is estimated that with a mixed diet and the optimal amount of nutrients consumed, the basal metabolism increases by an average of 10-15%.
Physical activity has a significant impact on energy expenditure in the human body. The more physical activity, the more energy the human body spends. If a person’s body weight is more than standard, then energy expenditure during these types of activities increases proportionally; if less, it decreases.
A person’s daily energy expenditure depends on age, gender, body weight, the nature of work activity, climatic conditions and individual characteristics of metabolic reactions in the body.
With a short-term lack of energy value of food, the body partially uses up reserve substances, mainly fat (from adipose tissue) and carbohydrates (glycogen). With a long-term lack of energy-valuable food, the body consumes not only reserve carbohydrates and fats, but also proteins, which, first of all, leads to a decrease in skeletal muscle mass, and, consequently, to the occurrence and development of dystrophy.
A short-term excess of the energy value of food negatively affects the processes of digestibility and utilization of basic nutrients, which is expressed in an increase in the amount of feces and the release of an increased amount of urine. With a prolonged excess of the energy value of food, some of the fats and carbohydrates begin to be deposited as reserve fat in adipose tissue. This leads to weight gain and subsequently obesity.

The second principle of rational nutrition is variety.

The population of our planet uses thousands of food products and even more culinary dishes for nutrition. And the whole variety of food products consists of various combinations of nutrients: proteins, fats, carbohydrates, vitamins, minerals and water. Naturally, different food products have different chemical compositions.
The energy value of the diet depends on the proteins, fats and carbohydrates it contains. Carbohydrates supply predominantly energy, while fats and especially proteins not only supply the body with energy, but are also the necessary material for the renewal of cellular and subcellular structures. The use of proteins as an energy material is very unprofitable for the body: firstly, proteins are the most scarce and valuable nutritional substance, and secondly, during the oxidation of proteins, accompanied by the release of energy, under-oxidized substances are formed that have a significant toxic effect.
Optimal in the diet of a practically healthy person is the ratio of proteins, fats and carbohydrates is close to 1:1.2:4. This ratio is most favorable for maximum satisfaction of both the plastic and energy needs of the human body. Proteins in most cases should make up 12%, fats - 30-35% of the total calorie intake. Only in the case of a significant increase in the share of physical labor, and in connection with this increase in energy requirements, the protein content in the diet can be reduced to 11% of its total calorie content (by increasing the proportion of fats and carbohydrates as suppliers of calories).
What is the approximate daily requirement of an adult engaged in light physical labor for the energy value of food, proteins, fats and carbohydrates? The diet should contain 80-90 g of proteins, 100-105 g of fat, 360-400 g of carbohydrates, its energy value should be 2750-2800 kcal.
The optimal ratio of animal and plant proteins in the human diet ranges from 60:40 to 50:50 (depending on the quality of plant proteins), and on average is 55:45.
When determining a person’s need for fats, one should take into account the need to fully provide the body with complete fatty substances, namely: essential fatty polyunsaturated acids, phospholipids necessary for the renewal of cells and intracellular components, as well as fat-soluble vitamins.
Carbohydrate consumption per capita in our country averages about 460 g per day, while according to scientific recommendations, the norm should be 386 g per day. Particularly dangerous for the health of the country's population is the steady increase in sugar consumption, which has exceeded 120 g per day (on average), while the recommended norm is 50-100 g per day (50 g for light physical work, up to 100 g for heavy physical work). labor). Sugar is a carrier of so-called empty calories; it does not contain any essential nutritional components. Moreover, sugar contributes to the occurrence and development of dental caries, while another representative of carbohydrates - starch - does not have such an effect. In addition, consuming significant quantities of sugar increases the concentration of glucose in the blood, which is a risk factor for diabetes. At the same time, starch, due to its slower digestion in the digestive tract, does not have such an effect. Therefore, it is recommended to limit the consumption of sugar and confectionery products as much as possible and replace them, if necessary, with starch.
A healthy human body needs so-called plant fibers or ballast substances, which are represented mainly by the membranes of plant cells and consist mainly of fiber and pectin. The optimal consumption is 10-15 g of these substances per day, including 9-10 g of fiber and 5-6 g of pectin. Plant fibers improve the motor function of the gastrointestinal tract and help eliminate congestion in the intestines. An inverse relationship has been established between their content in food and the incidence of colon cancer.
Vitamins occupy a special place in nutrition, being its indispensable factor. In the distant and even relatively recent past, some groups of the population experienced severe disasters as a result of the development of hypo- and vitamin deficiencies. Diseases such as scurvy, pellagra, rickets, polyneuritis (beriberi disease), some types of anemia (anemia) and hemophilia (increased bleeding), as well as many others, have repeatedly affected significant populations of people as a result of a sharp decrease in certain foods in their diet. vitamins Currently, thanks to the widespread promotion of medical knowledge, the activities of health authorities and governments of many countries aimed at creating conditions for sufficient provision of the population with vitamins, these diseases are relatively rare.
The needs of the human body for all the mineral substances it needs, as a rule, are fully satisfied by the usual set of food products including sufficient quantities of vegetables, fruits, bread and milk. In our country and in many other countries, areas have been identified whose soil contains a reduced amount of one or another mineral substance, which led to insufficient consumption of it in food and to the development of certain pathological symptoms. By artificially adding missing mineral substances to consumer products, for example, introducing iodine into table salt (to normalize thyroid function) or fluoride into water (to prevent dental caries), it is possible to eliminate this kind of deficiency.

The third principle of rational nutrition is the eating regimen.

The feeling of hunger is undoubtedly characteristic of all developed animals, and therefore there is no doubt that man inherited it from his wild ancestors. But since the latter could not always count on luck in finding food, certain advantages in the struggle for existence were received by those of them who, having found food, consumed it in large quantities, that is, those who had an increased appetite. Thus, increased appetite, apparently, arose during the evolution of the animal world, became established in the offspring and was inherited by humans. However, at present, in developed countries, the problem of human nutrition has lost its former severity, and in connection with this, increased appetite has also lost its biological meaning. Moreover, he has become a kind of enemy of man, the culprit of systematic or unsystematic overeating by people. Therefore, in everyday life one should not be guided by appetite alone, although one cannot ignore it either.
The fact is that appetite signals the need not only for the required amount of food (it often signals this incorrectly), but also for its quality. A relatively common feeling is when, after a long absence from the diet of any product, suddenly there is a strong desire to eat this particular product. This is explained by the fact that this product contains a significant amount of an essential component, which is less in all other consumed products, as a result of which the human body begins to lack it. The body receives a signal about impending trouble when an appetite for a specific food product arises. In this case, appetite gives absolutely the right signal and must be followed. Therefore, appetite must be taken into account, but we must not forget that it can seriously fail if you do not control the amount of food consumed. It is highly advisable to introduce an appropriate adjustment to appetite in the form of regular monitoring of body weight.
Small meals (5-6 times a day) suppresses the excitation of the food center and reduces appetite. In this case, sometimes one apple or a glass of kefir is enough. We must also remember that spicy and salty foods (not to mention alcohol) significantly increase appetite.
So, increased appetite can be harmful to health, but its complete absence should be alarming. To maintain your appetite within the required limits, maintaining a proper diet is very important.
The diet should be based on four basic principles.
The first principle is the consistency of meals according to the hours of the day. Each meal is accompanied by a certain reaction of the body to it - saliva, gastric juice, bile, pancreatic juice, etc. are secreted. In the process of digestion, conditioned reflex reactions play an important role, such as the secretion of saliva and gastric juice to the smell and sight of food etc. In the chain of conditioned reflex reactions, great importance belongs to the time factor, i.e., a person’s developed habit of consuming food at a certain time of day. The development of a constant stereotype in the diet is of great importance for the conditioned reflex preparation of the body for receiving and digesting food.
The second principle is the fraction of nutrition during the day. One or two meals a day is impractical and even dangerous to health due to too much food consumed at once. Studies have shown that with two meals a day, myocardial infarction and acute pancreatitis occur much more often than with three and four meals a day, and this is explained precisely by the abundance of one-time food consumed during two meals a day. A practically healthy person is recommended to have three or four meals a day: breakfast, lunch, dinner and a glass of kefir or an apple before bed. When conditions permit, you can introduce one or two additional meals into your diet: between breakfast and lunch and between lunch and dinner. Of course, additional meals should not increase the total amount of food consumed per day.
The third principle Dietary regimen is to ensure maximum balance of nutrients at every meal. This means that the set of products at each main meal (breakfast, lunch, dinner) should supply the human body with proteins, fats, carbohydrates, as well as vitamins and minerals in a rational ratio.
Finally, fourth principle The nutritional regime consists in the correct physiological distribution of the amount of food among its meals during the day. This regimen is most useful when breakfast accounts for about a third of the total daily ration, lunch - slightly more than a third, and dinner - less than a third.
The time of day chosen for breakfast, lunch and dinner, naturally, can vary within fairly wide limits depending on a person’s production activity. However, it is important that the time between breakfast and lunch, as well as between lunch and dinner, is 5-6 hours. After dinner, 3-4 hours should pass before bedtime.
A proper diet is especially important for a child’s body. For infants, breaks between meals should be 3 hours.
The diet should not be treated as a dogma. Changing living conditions can make amendments to it. Moreover, some changes in diet need to be made from time to time specifically in order to train the digestive system. However, as with training other organs and systems, too drastic changes in diet should not be allowed.