It is difficult to adjust your own diet, taking into account the ratio of proteins, fats and carbohydrates, calorie 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 the serving size per person with proper nutrition.
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.
The average calorie intake per day for a person not engaged in active training is 1800-2000 kcal, for men - 2200-2800 kcal.
Calorie content and macronutrient composition can be viewed in this table:
| Products | Quantity, g | Proteins, g | Fats, g | Carbohydrates, g | Energy value, kcal |
| The meat is not fatty when cooked | . | 12-18 | 8-10 | – | 120-150 |
| Fish | 100 | 11 | 2 | – | 50 |
| Cottage cheese | 150 | 20 | 0,7 | 5 | 110 |
| Milk or kefir | 500 | 18 | 18 | 21 | 300 |
| Egg | 1 PC. | 9 | 5 | – | 100 |
| Butter | 15 | 0,06 | 12 | 0,08 | 110 |
| Sour cream | 30 | 0,6 | 8,0 | 1 | 86 |
| Vegetable oil | 20 | – | 18 | – | 190 |
| Sugar | 50 | – | – | 47 | 190 |
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Lunch calories
Lunch is the second most important meal for the body after breakfast. It is very important that he is full and not hungry, otherwise there is a chance he will break down and overeat during dinner. The calorie content of lunch should be 35-40% of the daily calorie intake and range from 500 to 800 kcal.
Healthy foods for the menu with a calorie content not exceeding 800 kcal per serving are meat, fish, vegetables, fruits, fermented milk products, a variety of soups and broths, mushrooms and legumes. Also during lunch, you can eat a little dessert prepared yourself - this is the only way to be sure that it will consist of healthy and fresh ingredients, and not from saturated trans fats and light carbohydrates, the consumption of which leads to the accumulation of fat and excess weight in the body . A properly prepared dessert will not have a negative impact on the calorie content of lunch; the main thing is not to overdo it with portions. Recipes for delicious and healthy desserts are:
- Recipe 1 – kefir pancakes with apples. To prepare one serving of pancakes, allowing you to maintain a low level of caloric intake, you need to beat one egg, 50 g of sugar and 150 g of 0% kefir with a mixer. Then add half a cup of whole grain flour and a quarter tsp to the resulting mixture. soda and beat again with a mixer. One large apple must be peeled, cored and pitted, cut into small slices and placed in the finished dough. It is advisable to cook pancakes in a ceramic frying pan without oil. The finished pancakes can be sprinkled with cinnamon and a small amount of powdered sugar or sprinkled with a few tablespoons of any syrup or jam;
- Recipe 2 – ginger charlotte. To prepare charlotte, which allows you to maintain a low level of caloric intake and is designed for 4 servings, you need to beat the whites of 4 eggs with 150 g of sugar, and with another 150 g of sugar you need to beat the yolks of 4 eggs, and then combine them together. Then, 1 cup of whole grain flour, half a tsp are gradually added to the resulting mixture. baking soda, a glass of warm water and a pinch of salt. Fresh ginger root (100-150 g, more is possible, but then the charlotte will be quite “savory”) should be grated on a fine grater, added to the dough and mixed thoroughly. The charlotte should be baked in a mold, greased with butter and sprinkled with semolina, for half an hour or 40 minutes at a temperature of 180°C;
- Recipe 3 – panna cotta with berries. To prepare a delicious berry panna cotta, which allows you to maintain a low level of caloric intake, you need to mix one pack of gelatin with 150 ml of cool water and bring it to full readiness (until it swells). Then mix 200 ml of 15% homemade cream with 100 g of sugar and 100 ml of cool water, put on fire and cook for 15 minutes, stirring continuously and without bringing to a boil. Afterwards, you need to add ready-made gelatin to the prepared hot mixture, mix thoroughly, pour into molds and cool overnight in the refrigerator. Beat 200 g of fresh berries (strawberries, raspberries and blueberries) with a blender and mix with 30 g of powdered sugar, after which the finished berry sauce is poured over the finished panna cotta.
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 about the norms of BZHU per day for women and men in 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.
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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 combinations of foods with proper nutrition in a special compatibility table.
How to calculate the calorie content of a menu
To create a menu for a day or a week, you need to use a table of caloric content of foods. They are easy to find on the Internet or any health food book. The tables indicate the energy value of 100 g of main products, as well as their composition: the content of proteins, carbohydrates and fats. To accurately measure the amount of a particular product, you need to purchase a kitchen scale. Of course, it is more convenient to use electronic ones. When creating a menu, keep in mind that it is impossible to calculate energy consumption and caloric intake with an accuracy of one kilocalorie . In addition, some of the foods eaten are not always digested.
At first, counting calories will seem difficult. Then the proportions of ingredients for your favorite dishes will be remembered, and cooking will take much less time.
In cases where caloric intake needs to be reduced, this should be done mainly by excluding from the diet or strictly limiting sugar, sweets, flour products, and fatty foods.
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 and proper dinner, you need to check all the 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.
To calculate your own calorie consumption, they resort to a simple formula: multiply your weight in kilograms by 24. This consumption applies to a person leading a quiet lifestyle.
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 |
| Run | 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 |
For more information about calorie consumption for various types of activities with tables, see the link.
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.
Is it possible to lose weight if you don't eat dinner?
Even if you're losing weight, you shouldn't skip dinner, as there's a high chance you'll break down and empty the refrigerator in the middle of the night. But eating enough at night is harmful, since the body is resting at this time and is not able to digest the food it receives. Also, by refusing dinner in order to lose weight, you risk worsening the condition of the digestive system, hormonal levels and nerves.
If you still decide to give up recipes for dinner in order to lose weight, consider the basic rules of such a diet:
- eating 5 times a day, including light snacks;
- exclusion of smoked, fried, fatty and sweet foods;
- It is necessary to count the calories consumed. Since the absence of dinner stimulates a good appetite in the morning and slows down metabolism in the evening, it is quite possible to lose weight in this way.
The last meal is recommended 3 hours before bedtime. If there is no dinner, your last meal is at lunch. If you are sure that your body can withstand this restriction for the sake of losing weight, start right now. And remember, skipping dinner for effective weight loss does not allow any snacking.
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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 of age, 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 old, 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 the age of 10, you need to protect your child from spending a long time at the computer, transfer him to a healthy diet, but not deprive him of little joys in the form of sweets.
Advice from professionals
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 including various goodies in the menu in the first half of the day before 12 o’clock. 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.
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Example of a menu with daily caloric intake
Breakfast: take 50 g of oatmeal, pour boiling water over it, add 25 g of walnuts, a tablespoon of honey and 40 g of prunes, mix and microwave for 3-4 minutes. To finish your breakfast, drink a glass of green tea without sugar.
Breakfast calorie content: 435 kcal.
2 hours before lunch you can have a snack with tea and oatmeal cookies (2 pcs.)
Snack calorie content: 120 kcal.
Lunch: Be sure to have soup for lunch. Consuming a liquid dish will reduce the overall calorie content of lunch - after all, soups are filling and at the same time contain few calories. For example, eat a plate of cabbage soup with meat, a cup (200 g) of bigus, 50 g of boiled beef and a slice of rye bread.
Lunch calories: 440 kcal.
For an afternoon snack, have an apple.
Main conclusions
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.
