How much food should an adult eat? Daily human nutritional rate
Recommendations for proper nutrition are often vagueness: the call to eat “more vegetables” and “less sugar” causes confusion for many, because if for one “a lot of sugar” they are two teaspoons, then for the other it is also “sour” syrup. When planning a diet, you should proceed from your needs and preferences, and as a more specific guideline you can rely on objective daily and weekly rates of products calculated for an average-weight adult.
Meat: 170 g per day
The daily norm for an adult person of average weight and age - 170 g of meat per day - includes both, and poultry. It is highly desirable that half of this norm should be a bird, in this case the intake of cholesterol in the body will be optimal. The fact that this norm is daily does not mean that you should definitely eat so much meat every day: you can eat it, for example, 4 times a week - 250 g each.Fish: 300 g per week
Optimal - 3 times a week, 100 g or 2 times a week, 150 g. Since fatty fish (salmon, trout, tuna, mackerel, herring, etc.) contain very useful omega-3 fatty acids, nutritionists It is recommended to include the use of these varieties of fish in the specified rate. All seafood - shrimps, mussels, squids, etc. - also returns to normal. Try to eat varied!Vegetables: 300-400 g per day
This rate - at least a day, if you eat more, it will only be for the better. The principle of diversity in relation to vegetables is realized in the fact that it is very desirable to include in the daily diet both cooked (stewed, boiled, fried, in soups) vegetables, and fresh, raw (in salads). Make sure that this norm does not overlap completely with starchy, nutritious vegetables (potatoes, beans, beans, peas).Fruit: 200-300 g per day
As in the case of vegetables, this is the minimum; well, if you eat even more fruit. In addition, 200-300 g is just a big apple, a couple of peaches or a full cup of berries, which is not so much. Speaking of fruits, we mean fresh fruits, as fruits from jam or compotes no longer have an impressive array of useful properties. But fresh and freshly cooked fruits are also considered (peaches in pies, scalded pears in a fruit salad or oven-baked apples).Cereals: 6-8 servings per day
Cereal products include all cereals, as well as bread and pasta. It is highly desirable to consume as much as possible (from raw grain). To navigate portions, it is worth considering that one portion of cereal is half a cup of ready-made cereal or pasta, a slice of bread from 50-75 g. That is, the daily rate of 8 servings is a large plate of cereal, pasta (up to 4 cups of the finished dish) or 350-450 grams of bread. It will be more beneficial for the body if you use all types of cereal - but little by little: for example, 200 g of bread + a small plate of porridge.Bread: 200-250 g per day
Despite the fact that bread belongs to cereal products, it should be put into a separate group, since this is the case - separately, as an independent product - it is also perceived by the people themselves when using it. The norm of 200-250 g should include both white and black, and it is highly desirable that there is a place in this list for whole grain bread (with bran). With a balanced diet, the daily rate will look like this: one small white bun (80-100 g) and 100 g of black bread.
Fat: 1-1.3 g / kg per day
The daily rate of fat is 1-1.3 grams per kg of your weight per day. That is, if you weigh 80 kg, your norm is 80-90 g of fat. Important: this rate includes all the fat consumed per day, including from ready-made meals. Therefore, counting the amount of fats consumed in its pure form (vegetable oil, butter), you must bear in mind that this is not the only fat you have consumed. You also need to ensure that in the daily diet was animal and vegetable fat, and the proportion of unsaturated fat (vegetable) was not less than 50% of the total.Sugar: 9 (6) h. Spoons per day
The consumption rate is 9 teaspoons (for men) and 6 tsp (for women) per day. The norm includes not only visible sugar (what you, for example, put in tea, added when baking cake or used in the form of candy), but also hidden - sugar from dishes. Sugar is present in the overwhelming number of dishes (yoghurts, pastries, bread, cereals, cottage cheese products, sweets, dried fruits, etc.), so if you are not going to count every grain of sugar in your diet, try to reduce your sugar intake in 2- 3 times. Having consumed 2-3 spoons of sugar, you will know that you got the rest with ready meals.Salt: 5 g per day
Daily is 1 teaspoon (5 g). The norm includes both “live” salt in your soup or salad, as well as hidden salt in marinades, herring, chips, bread, sausage, etc.Coffee: 300 mg caffeine per day
The appropriate volume itself depends on the powder used, on the concentration, strength and type of coffee, but on average 300 mg caffeine is contained in 300-400 ml of finished coffee of moderate strength, brewed from natural powder, or 500-600 ml of beverage made from instant coffee .Alcohol: 30 (20 for women) ml of ethanol per day
Speaking of alcohol, we do not mean the “norm”, but the permissible dose of alcohol - the amount that does not cause serious harm to the body. The permissible dose is 20 ml of ethanol per day for women, 30 ml of ethanol per day for men. To calculate the volume of alcoholic beverage, it is enough to know the concentration of ethanol, the strength of the drink. So, if you drink 10% wine, the permissible dose will be 200 ml (medium glass) of wine for a woman and 300 ml for a man.There is such a term as However, although it is often used, it is inaccurate. More properly talk about the physiological needs of the body in the main nutrients. In Russia, they were identified in 1930, at present there are many similar norms.
In 1991, were established based on the coefficient of physical activity (CFA), which is calculated as the ratio of energy costs per day to the value of the main volume.
The norms also include the ratio between carbohydrates, proteins and fats - 50:15:35. Caloric norms are determined by gender, age, motor activity, health status and other factors.
For example, for women, the rate is 2100, for men - 2700. In children, these figures are due to the intensity of plastic processes (growth), physical activity, from 11 years old - by the floor.
Historically changed depending on living conditions. For example, 5 million years ago, people ate much more than at present, the products were high-calorie and diverse. Energy costs amounted to about 5000 kcal because he hunted, got food and constantly led a fierce struggle for existence.
The modern man, who does not play sports, spends a little more than 2000 kcal, but uses more, as a result - overeats. In addition, with age, a person's need for food and motor activity decreases.
Meanwhile, the opportunity to eat tasty and a lot often increases. At the same time, the quality of nutrition and balance do not become better. As a result, body weight increases, diseases appear, quality of life worsens, its duration decreases.
Power balance
The composition and quantity of products determine the amount of energy produced. The balance of energy in the human body can be represented as follows.
Energy Intake:
- Caloric content of nutrients.
- The composition of nutrients.
- Micro - and macro elements.
- Vitamins.
- Liquid.
Power consumption:
- Cell growth processes, renewal.
- Perform mechanical work.
The energy value of food and the need for them
Another rigorous requirement for food is ecological cleanliness. However, this issue is extremely complex, for this reason, constant environmental monitoring of food is necessary.
Relying on, an adult needs a day the following number of basic nutritional components:
- two liters of water;
- eighty - one hundred grams of fat (10% of them are of plant origin);
- no more than zero point one tenth of a gram of vitamins;
- no more than twenty grams of salt;
- zero point seventy five hundredths - one and a half grams of protein per 1 kg of weight.
- ten grams of carbohydrate per kg body weight.
The Swiss Institute of Public Health proposed an original classification of seven food groups.
1. Eggs, meat, fish:
- Iron.
- Squirrels.
- Vitamins A, PP, B2, B1, B12, B6.
2. Dairy products:
- High-value proteins enriched with calcium.
- Vitamins A, PP, R.
3. Root vegetables:
- Vitamins C and A.
- Carbohydrates.
4. Berries and fruits: vitamin C.
- Vitamins C, A, K, P, folic acid.
- Cellulose.
6. Fats, including PUFA (polyunsaturated fatty acids).
7. Bread, grain products:
- Carbohydrates.
- Vitamins PP, B2, B1.
- Iron.
Other specific recommendations on the percentage and weight ratio of nutrients - the rules of human nutrition
Table K. Muller, R. Donat (1972).
Unit of Measure Carbohydrates Proteins Fats
% total calorie 50 20 30
Grams 707 280 187
Gram per kg weight 9.4 3.7 2.5
Weight ratio 2.6 1 0.7
Calorie content 2900 1160 1740
The values that characterize the age-related changes in energy costs according to R. Donat.
- Children from 1 to 3 years old - 1500
- Children from 3 to 6 years old - 2000
- Children from 6 to 9 years old - 2500
- Teenagers from 9 to 12 years old - 3000
- Boys 12 - 15 years - 3500
- Boys from 15 to 18 years old - 4000
- Men from 18 to 35 years - 3500
- Men from 35 to 55 years old - 3000
- Men from 55 to 75 years old - 2500
Nowadays, there are various nutritional standards, and they were initially defined in Russia in 1930. It is correct to say - the physiological needs of the human body in useful nutrients.
The coefficient of physical activity (CFA) formed the basis in 1991 for the calculation of the norm of nutrition.
The balance in the daily menu of an ordinary person should be between proteins, fats and carbohydrates, as follows:
- Protein - 15%
- Fat - 35%
- Carbohydrates - 50%
If you play sports or lead an active lifestyle, the ratio is:
- Proteins - 25-40%
- Fat - 10-20%
- Carbohydrates - 40-60%
The specific amount of food and calories - each person must calculate on their own, taking into account age, sex, physical activity and activity during the day.
It is considered the average rate for women - 2000-2100 Kcal, and for men 2600-2800 calories per day.
Children during the growth period should receive a sufficient amount of proteins, fats, carbohydrates and nutrients, such as vitamins, minerals, etc.
If you look at the story, people used to consume 2 times more calories than today. This is due to the fact that they led an active and extreme lifestyle, constantly moving, hunting, in general - "survived as they could." Of course, they spent a large amount of body energy to maintain their existence. Today, many work in offices and do not spend much energy, in connection with this, the nutritional standards have decreased significantly. Previously, men consumed about 5,000 Kcal per day, and now they are 2 times less, so compare how the diet has changed today.
If boys and girls play sports or lead an active lifestyle, their need is more by 500-1500 Kcal, depending on the intensity and stress.
Ordinary people, if they eat a lot a day and violate established norms, they will gain weight, and maybe even obesity will come. Therefore, it is necessary to adhere to the optimal daily calorie menu.
Essential Nutrition & Nutrients
- Protein is the main building block for muscles. This does not mean that only athletes and bodybuilders should use it. For the health of an ordinary person, you need 1 gram per 1 kilogram of weight per day, if your weight is 50kg, respectively, 50 grams. squirrel. At the time of growth, the child needs 2–5 times more protein (2–5 grams per 1 kg of weight), since the body is formed and grown. The amount of protein at a time 20-30 grams, because more at a time is not digested. Consider this point in the preparation of your diet, if you play sports.
- Fats - are a backup or reserve source of energy for the body. There are healthy and non-healthy fats. Healthy fats have a positive effect on your health and should be added to your diet. Needed are found in fat tuna, herring, mackerel, salmon and others.
- Carbohydrates - the main source of energy. There are “fast” and “slow” carbohydrates. As you understand, preference should be given to “slow” carbohydrates, they are healthier. A large amount of carbohydrate intake, turns into subcutaneous deposits, if the body has not learned them all at once. And the risk of deposits in subcutaneous fat refers to the "fast" carbohydrates. “Slow” carbohydrates are starch, glycogen, cellulose, they are found in buckwheat, rice, hard pasta and much more than that.
- Vitamins and mineral - play an important role in human health. Be sure to eat daily foods rich in vitamin and nutrients. Vitamins affect the growth and development of people, the mental and physical performance, are involved in regulating the metabolism and protecting the body from diseases, etc.
Physiological norms are based on the basic principles of a balanced diet, in particular, the theory of balanced nutrition. They are average values that reflect the optimal nutrient and energy requirements of certain groups of the population. These standards serve as the basis for the organization of rational nutrition in groups and therapeutic nutrition in health care and sanatorium-resort institutions and dietary canteens.
Nutritional standards for adults are divided according to: a) gender; b) age; c) the nature of labor; d) climate; e) physiological state of the body (pregnant and lactating women).
When determining the need for basic nutrients and energy for the adult working-age population, differences in energy expenditure related to the nature of labor are of particular importance. Therefore, in the nutritional standards, persons aged 18 to 60 years are divided into groups of labor intensity. Groups differ in the degree of energy expenditure due to professional activity.
Labor intensity groups and main occupations related to these groups
1st group - workers mainly mental labor- heads of enterprises and organizations, engineering and technical workers, whose work does not require substantial physical activity;
- medical workers, except surgeons, nurses, nurses;
- teachers, educators, except sports;
- workers of science, literature and press;
- cultural and educational workers;
- planning and accounting workers;
- secretaries, clerks;
- employees of different categories whose work is associated with significant nervous tension (employees of control panels, dispatcher, etc.).
- engineering and technical workers whose work involves some physical effort;
- workers employed in automated processes;
- workers of the electronic and watch industry;
- sewers;
- agronomists, zootechnicians, veterinarians, nurses and nurses;
- sellers of department stores;
- service workers:
- communication and telegraph workers;
- teachers, instructors of physical culture and sports, trainers.
- machine operators (employed in metalworking and woodworking);
- fitters, adjusters, customizers;
- surgeons;
- chemists;
- textile workers, shoemakers;
- drivers of various types of transport;
- food industry workers;
- workers of public utilities and catering;
- food sellers;
- foremen of tractor and field brigades;
- railway workers and water workers;
- workers of auto and electric vehicles;
- machinists of hoisting-and-transport mechanisms;
- printers.
- construction workers;
- the bulk of agricultural workers and machine operators;
- surface miners;
- workers in the oil and gas industry;
- metallurgists and foundry workers, except for persons assigned to the 5th group;
- pulp and paper and woodworking workers;
- slingers, scaffolds;
- woodworkers, carpenters, etc .;
- workers of the building materials industry, except for persons assigned to the 5th group.
- miners employed directly in underground work;
- steelworkers;
- loggers and wood workers;
- bricklayers, concrete workers;
- excavators;
- loaders whose labor is not mechanized;
- workers engaged in the production of building materials whose labor is not mechanized.
Each of the groups of labor intensity is divided into three age categories: 18-29, 30-39, 40-59 years. This takes into account the gradual age-related decrease in energy consumption, which affects the need for energy and nutrients. The division by sex is due to lower body weight and less intense metabolism in women compared to men. Therefore, the demand for energy and nutrients in women of all age and occupational groups is on average 15% lower than in men. The exception is the need for iron, which in women (from 18 to 60 years) is higher than in men. For women, the 5th group of labor intensity is not envisaged, which includes professions with particularly hard physical work. The nutritional standards separately distinguished the physiological needs of pregnant and lactating women.
When determining the need for nutrients and energy for the population aged 18 to 60 years, 70 kg for men and 60 kg for women were taken as the average ideal body weight. For persons with overweight (taking into account sex, age, height, build) the need for nutrients and energy is determined individually in accordance with the objectives of the healthful regulation of body weight.
In the nutritional standards, there are groups of elderly (60-74 years old) and old (75 years old and older) people. Significant reduction of metabolic processes and limitation of physical activity, characteristic of these groups of people, cause a decrease in their need for nutrients and energy. However, for older persons who continue to work, the values indicated in the aforementioned norms can be increased taking into account the nature of work.
In the given nutritional norms, the optimal values of protein, fat and carbohydrate consumption are given with physiologically necessary ratios between them. To ensure the usefulness of the amino acid composition of food proteins of animal origin should be 55% of the recommended values of the protein needs. For pregnant women (for periods of 5–9 months) and lactating women, animal proteins account for 60% of the total protein. The proportion of protein in the daily energy value of the diet, taken as 100%, should be: 13% for the 1st group of labor intensity, 12% for the 2nd and 3rd groups, 11% for the 4th and 5th groups .
The share of fats in the daily energy value of the diet of all groups of the population is on average 33% with a division by climatic zones: for the southern - 27-28%, for the northern - 38-40% Vegetable fats should be 30% of the total fat. To ensure the full value of the fatty acid composition of food, the norm of need for linoleic acid is established - 4-6% of the daily energy value of the diet for all groups of the population.
Nutritional standards provide for the division of the three climatic zones: central, southern and northern. The energy demand of the population of the northern zone exceeds that for the central zone by 10-15%, the need for proteins and carbohydrates in relative terms (as a percentage of the energy value of the diet) is about the same. Thus, the need for fats for the population of the northern zone is increased in absolute (in grams) and relative terms. For the southern zone, compared with the central energy requirement, it is reduced by 5% due to a decrease in the proportion of fat replaced by carbohydrates.
Consumption rates of basic minerals are given taking into account the necessary ratios between calcium, phosphorus, magnesium, and iron absorption characteristics ().
In the nutritional standards given the need for thiamine, riboflavin, vitamin B 6, niacin and ascorbic acid, based on the recommended values of energy consumption. The norms include the need for vitamins A, D, E, B 12 and folacin (;;).