Daily food ration menu. Labor intensity groups and their role in drawing up the menu of the daily diet. Calorie Calculation Formula: Daily Rate

Purpose of work: Get acquainted with the principles of drawing up food rations for various groups of the population.

Methodology: When compiling a food ration, one should proceed from the following basic provisions:

1. The amount of nutrients that make up the daily diet, according to its caloric content, should fully cover the energy costs of the body.

1. The rational ratio of nutrients: proteins - 14% of the total daily calorie content, fats - 30%, carbohydrates - 56%.

3. The daily diet should cover the body's needs for vitamins and mineral salts.

1. For a good use of food by the body, the correct distribution of food products between individual meals is necessary. Food should be taken at least three times a day: breakfast - 30% in calories, lunch - 50%, dinner - 20 %.

For example, a diet is drawn up for a person who consumes 3000 kcal per day. To provide proper nutrition it is necessary to take into account the degree of assimilation of products:

for plant foods - 80%; for an animal - 95%; for mixed - 90-92%.

When determining the calorie content, a distinction is made between the "gross" and "net" values. Caloric content gross- total calorie intake of food; net calorie content- the number of calories actually received by the body when taking a given food product (calculated with a correction for digestibility).

3000 (net calories) - 90%

X (gross calorific value) - 100% X = 3333

Protein should make up 14% of this number of calories, that is, 3333 x 14/100 = 466 kcal. To get this amount of calories, you need 460 / 4.1 = 113.8 g of protein, since 1 gram of protein, when oxidized in the body, gives 4.1 kcal of heat.

It also calculates the amount of fat and carbohydrates that should be contained in a given diet.

The percentage of proteins, fats and carbohydrates in nutrients is determined according to special tables.

The composition of nutrients and their calorie content

Product name	Protein and	Fat s	Carbohydrates	Calorie content per 100 g.
Buckwheat	12,5	2,5	67,4	350,8
Semolina	11,2	0,8	73,3	353,9
Millet groats	12,0	2,5	69,7	357,8
Rice	7,0	1,0	75,8	351,3
Pasta	11,0	0,9	74,2	357,7
Rye bread	6,9	0,9	42,8	222,2
Wheat bread	8,1	0,9	47,0	234,2
Potato	2,0	-	20,0	90,2
Carrot	1,3	-	8,7	41,0
Beet	1,5	-	10,4	48,8
Cabbage	1,8	-	5,3	29,1
Onion	2,5	-	10,5	52,3
Cucumbers	1,0	-	12,4	13,9
Tomatoes	1,0	-	3,8	19,7
Oranges	0,9	-	9,1	41,0
Grape	0,7	-	16,2	69,3
Apples	0,5	-	11,3	48,0
Rafinated sugar	-	-	99,9	409,6
Chocolate	6,3	37,2	53,2	569,9
Ghee butter	-	99,0	-	920,7
Kefir	3,5	3,5	4,3	64,5
Sour cream	3,0		2,5	301,6
Cottage cheese	15,0	18,0	1,0	233,0
Ice cream	4,0	10,0	17,0	179,1
Cheese	22,5	25,0	3,5	331,1
Beef meat	20,0	10,7	-	181,5
Mutton	19,0	5,9	-	132,8
Pork meat	23,5	10,0	-	189,4
goose	16,5	29,0	-	337,4
Hen	20,0	5,0	-	128,5
Amateur sausage	13,6	27,9	-	315,6
separate	12,5	15,1	1,2	169,6
smoked	12,4	19,4	0,4	232,9
Eggs	12,5	12,0	0,5	164,9
Salo	2,0	91,0	-
Sea bass	17,8	5,2	1,2	124,2
Bream	16,8	7,6	1,0	139,6
Zander	19,0	0,8	1,3	85,2
Red caviar	31,6	13,8	7,7	257,9
Pike perch - canned food in tomato	22,8	2,4	0,2	116,6
Eggplant caviar	1,6	13,0	7,5	158,6
Stuffed pepper	1,6	6,6	11,6	115,5
Sun-dried roach	45,1	6,4	12,7	244.4

Medical dietary food.

Basic diets are numbered 1 through 15. The most common diets are 1, 2, 5, 7, 8, 9, 10, 15.

Diet number 1

Indications:

1) Peptic ulcer of the stomach and duodenum during the recovery period after a sharp exacerbation and with a mild exacerbation;

2) Mild exacerbation of chronic gastritis with preserved or increased secretion;

3) Acute gastritis during the recovery period.

Foods and dishes that strongly stimulate gastric secretion are excluded. Food is cooked boiled, but not grated: meat and fish in a piece, friable cereals, vegetables and fruits not grated.

Very cold and hot dishes are excluded.

Diet number 2

Indications:

1) Chronic gastritis with secretory insufficiency with mild exacerbation and in the stage of recovery after exacerbation.

2) Acute gastritis, enteritis, colitis during the recovery period as a transition to a balanced diet.

3) Chronic enteritis and colitis after and without exacerbation without concomitant diseases of the liver, biliary tract, pancreas or gastritis with preserved or increased secretion.

Exclude: foods and dishes that linger in the stomach for a long time, are difficult to digest, irritate the mucous membrane of the gastrointestinal tract, very cold and hot dishes.

Diet number 3

Indications: chronic bowel disease with constipation with unsharp and fading exacerbation and without exacerbation.

Physiologically complete diet with the inclusion of foods and dishes that enhance motor function and bowel emptying (vegetables, fresh and dried fruits, baked goods, cereals, fermented milk drinks, etc.). The exclusion of foods and dishes that increase fermentation and putrefaction in the intestines and negatively affect other digestive organs (rich essential oils, fried foods, etc.). Food is cooked mostly unmilled, boiled in water or steamed, baked. Vegetables and fruits, raw and boiled. The diet includes cold first and sweet dishes, drinks.

Diet number 4

Indications: acute diseases and a sharp exacerbation of chronic intestinal diseases with severe diarrhea.

general characteristics: a diet of low energy value due to fats and carbohydrates with a normal protein content. Mechanical, chemical and thermal irritants of the gastrointestinal tract are sharply limited. Products and dishes that enhance the secretion of the digestive system, fermentation and putrefaction in the intestines are excluded. Dishes are liquid, semi-liquid, mashed, boiled in water or steamed.

Very hot and cold dishes are excluded.

Diet number 5

Indications:

1) Acute hepatitis and cholecystitis in the convalescent stage.

2) Chronic hepatitis without exacerbation.

3) Cirrhosis of the liver without its failure.

4) Chronic cholecystitis and gallstone disease without exacerbation.

In all cases - without pronounced diseases of the stomach and intestines.

Purpose of appointment: chemical sparing of the liver in conditions of good nutrition, to promote the normalization of liver functions and the activity of the biliary tract, to improve bile secretion.

Exclude foods rich in nitrogenous extractives, purines, cholesterol, oxalic acid, essential oils and fat oxidation products that occur during frying. The content of fiber and fluid is increased. Dishes are cooked boiled, baked, and occasionally stewed. Wipe only sinewy meat and fiber-rich vegetables; flour and vegetables are not sautéed. Very cold dishes are excluded.

Diet number 6

Indications:

1) Gout.

2) Urolithiasis with the formation of stones from uric acid salts (uraturia).

General characteristics: exclusion of products containing a lot of purines, oxalic acid; moderate restriction of sodium chloride, an increase in the amount of alkalizing products (dairy, vegetables and fruits) and free fluid (in the absence of contraindications from the cardiovascular system). A slight decrease in the diet of proteins and fats (mainly refractory), and with concomitant obesity - and carbohydrates. Culinary processing is usual, excluding the obligatory boiling of meat, poultry and fish. Food temperature is normal.

Diet number 7

Indications:

1) Acute nephritis during the recovery period (from the 3rd - 4th week of treatment).

2) Chronic nephritis without exacerbation and renal failure.

Food is prepared without sodium chloride. Salt is given to the patient in the amount indicated by the doctor (3-6 g and more). The amount of free liquid has been reduced to an average of 1 liter.

Exclude extractives from meat, fish, mushrooms, sources of oxalic acid and essential oils.

Boil meat and fish (100-150 g per day). Food temperature is normal.

Diet: 4-5 times a day.

Diet number 8

Indications:

Obesity as an underlying disease or concomitant with other diseases that do not require special diets.

Purpose of appointment: impact on metabolism to eliminate excess fat deposits.

Limiting free fluids, salt, and appetite-stimulating foods and meals.

Dishes are cooked boiled, stewed, baked. Fried, mashed and chopped products are undesirable. Sugar substitutes are used for sugary foods and drinks. The temperature of the dishes is normal.

Diet: 5-6 times a day with enough volume to feel full.

Diet number 9

Indications:

1) Diabetes mild to moderate; patients with normal or slightly overweight do not receive insulin or receive it in small doses (20-30 units).

2) To establish tolerance to carbohydrates and the selection of doses of insulin or other drugs.

General characteristics: a diet with moderately reduced energy value due to easily digestible carbohydrates and animal fats. Proteins correspond to the physiological norm.

Sugar and sweets are excluded. The content of sodium chloride, cholesterol, and extractives is moderately limited. The temperature of the dishes is normal.

Diet: 5-6 times a day with an even distribution of carbohydrates.

Diet number 10

Indications:

Diseases of the cardiovascular system with circulatory failure I - IIA degree.

Purpose of appointment: to help improve blood circulation, function of the cardiovascular system, liver and kidneys, normalize metabolism, sparing the cardiovascular system and digestive organs.

General characteristics: Significant limitation of the amount of salt, reduced consumption of liquids. Boil meat and fish. Food temperature is normal.

Exclude: difficult-to-digest foods. Food is prepared without salt.

Diet: 5 times a day in relatively even portions.

Diet number 11

Indications:

1) Tuberculosis of the lungs, bones, lymph nodes, joints with mild exacerbation or attenuation, with reduced body weight.

2) Exhaustion after infectious diseases, operations, injuries. In all cases - in the absence of lesions of the digestive system.

Purpose of appointment: to improve the nutritional status of the body, to increase it protective forces, enhance the recovery processes in the affected organ.

General characteristics: a diet of increased energy value with a predominant increase in the content of proteins, especially milk, vitamins, minerals (calcium, iron, etc.), a moderate increase in the amount of fats and carbohydrates. Cooking and food temperatures are normal.

Diet: 5 times a day.

Diet number 13

Indications:

Acute infectious diseases.

Purpose of appointment: maintenance common forces organism and increasing its resistance to infection, reducing intoxication, sparing the digestive system in a feverish state and bed rest.

With a variety of food set, easily digestible foods and dishes that do not contribute to flatulence and constipation prevail.

Sources of coarse fiber, fatty, salty, indigestible foods and dishes are excluded.

Food is cooked chopped and mashed, boiled in water or steamed. Dishes are served hot (not lower than 55 - 60 ° C) or cold (not lower than 12 ° C).

Diet: 5-6 times a day in small portions.

Diet number 14

Indications:

Urolithiasis with an alkaline reaction of urine and precipitation of phosphorus-calcium salts (phosphaturia).

General characteristics: in the diet, alkalizing products and rich in calcium are limited (dairy products, most vegetables and fruits), products that change the reaction of urine to the acidic side (bread and flour products, cereals, meat, fish) prevail. Cooking and food temperatures are normal. In the absence of contraindications, drink plenty of fluids.

Diet: 4 times a day, in between and on an empty stomach - drink.

Diet number 15

Indications:

1) Various diseases that do not require special therapeutic diets and without disturbances in the state of the digestive system.

2) Transitional diet to normal nutrition during the recovery period and after using therapeutic diets.

Purpose of appointment: to provide physiologically adequate nutrition in a hospital.

General characteristics: the content of proteins, fats and carbohydrates almost completely corresponds to the nutritional standards for a healthy person who is not engaged in physical labor. Vitamins are administered in increased amounts. All cooking methods are allowed. Food temperature is normal. The most difficult to digest and spicy foods are excluded from the diet.

Diet: 4 times a day.

Calculation of nitrogen balance.

PHYSIOLOGY OF THERMOREGULATION.

In pursuit of an ideal figure, most girls, as well as men, resort to the help of specialists who help them compose their daily diet. Balanced diet significantly different from diets, which often have breakdowns due to overly restrictive restrictions. Formulating a diet does not take long, and besides sample menu can always be found on the Internet.

A balanced diet is significantly different from diets.

What should be the diet

The diet for the day can be composed in different ways. When compiling it, the specific goal of the person is taken into account. If changes in nutrition are necessary for him to lose weight, then the diet is compiled on the basis of calorie counting. In this case, the menu consists of healthy products, steamed, boiled or baked. The use of salt, sugar is reduced to 0.

A table will be presented to the attention of people who want to reduce their weight, which shows an approximate menu for an adult who, without much effort, subject to the recommended nutrition, will be able to get rid of 6 kilograms in the first 6 months. The table consists of 3 meal and snack options.

The sample menu that this table contains contains 1400 calories. In order to achieve the promised weight loss, it is necessary to make up the diet every day so that it contains 50% carbohydrate food, 30% protein and 20% fat.

Diet for the day

The approximate daily diet for an adult, which contains the table, looks like this:

Meals	Foods with a total number of calories 1400
Breakfast	Boiled egg, toast, 250 ml of natural citrus juice and skim milk.
Dinner	250 g of hard spaghetti with baked eggplant, 100 grams of mushrooms and Bulgarian pepper, half a tablespoon of olive oil and half a banana.
Dinner	Slice beef meat(no more than 60 g), the same amount of vegetable mixture, boiled potatoes in a peel, a salad of white and red cabbage (50 g each), seasoned with a teaspoon of vinegar, a medium apple.
Snack	No more than 3 loaves and half a glass of low-fat milk.

For an adult, a diet consisting of 1400 calories for weight loss will demonstrate a good result, which can be obtained without harming the body.

1400 calories per day to consume

What you can eat 1500 calories per day

Most diets are low-calorie diets with no more than 1,500 calories per day. For rapid weight loss, the number of calories can be reduced. Switching to a daily diet for an adult, consisting of 1,500 calories, you need to understand that you need to take seriously not only counting them, but also the selection of the right foods. After all, a common mistake of many losing weight is the use of unhealthy foods. For example, 1500 calories can be a complete daily ration of a person, and the same amount can be eaten in one visit to fast food establishments. Therefore, it is initially required to weed out all unhealthy foods, semi-finished products, sweets, salty, fatty, fried foods, drinks containing a lot of sugar and alcohol from the diet.

Eat buckwheat boiled in water

The approximate daily diet of a person for 1500 calories may consist of breakfast, lunch and dinner, during which you can eat:

• Buckwheat boiled in water, supplemented with gravy, the main ingredients for the preparation of which are mushrooms, herbs, onions and a small amount of hard grated cheese (275g), freshly brewed coffee or green tea / Protein steam omelet with tomato, hard cheese and herbs, vegetables such as cucumbers or bell peppers, tea with skim milk.
• Pea soup (220 ml) with dried rye bread / Vegetable broth soup (220 ml), seeded bread.
• Pickled in herbs and low-fat sour cream chicken fillet, baked in the oven (no more than 200 g), salad with fresh vegetables and herbs / Cottage cheese casserole with apples (250 g).

As can be seen from the above menu, the daily diet, providing for the use of 1500 calories, can be varied and at the same time, bring benefits to the body, rid it of unnecessary fat.

How to create the perfect daily diet

The ideal daily diet for an adult for every day may include more than 1,500 calories. As a rule, its preparation is necessary for losing weight, therefore, it provides for a long-term adherence to this system.

Hence the need to familiarize yourself with the basic principles of drawing up an ideal daily diet, which include:

• In order to achieve the desired weight loss, you need to plan your diet in such a way that a variety of healthy foods are present in it. The use of a huge amount of products contributes to the enrichment of the body with trace elements, minerals, and nutrients necessary for its work.
• Eaten food should saturate the body, but not complicate its work.
• You need to eat often, which eliminates the appearance of hunger and breakdowns, as on rigid diets. Therefore, ideally, meals should occur no later than 4 hours from the previous meal.

Five meals a day is the best

• When drawing up a menu for losing weight for each subsequent day, less and less space must be left for all kinds of sweets. Over time, their use must be abandoned altogether.
• An ideal diet does not involve cooking food by frying it in oil or fat. Instead, you will have to fall in love with steam and boiled, stews.

When composing a menu of an ideal diet for every day, it is necessary to observe the proportion of consumption of fats, proteins, carbohydrates, which is 20%, 30% and 50%, respectively. The category of prohibited products includes sauces, mayonnaises, semi-finished products, snacks, pastries, confectionery, sweet water, purchased juices and alcoholic beverages, as well as mixtures, the preparation of which does not involve boiling.

A diet for weight loss can look like 4 meals - breakfast, lunch, dinner and snack. For breakfast, you can cook an omelette steamed or in a dry frying pan. The ideal option is a 4-egg protein omelet, complemented by herbs, cheese and a salad based on unsweetened vegetables or berries.

Omelet in a slow cooker for breakfast

At lunchtime, a weight loss diet for a person can consist of hard spaghetti, supplemented with a sauce consisting of sour cream, cheese and herbs. You can add a little boiled or baked chicken breast to the spaghetti.

Low-fat cottage cheese casserole with berries or unsweetened fruits. Before the casserole, you can eat a salad of cucumbers, tomatoes, peppers and herbs, seasoned olive oil and garlic.

As for snacks, there can be 2. Each snack should be nutritious. These can be hand-made oatmeal cookies, or a small apple and no more than 30 grams of natural dark chocolate.

For each person, the preparation of a daily diet for weight loss can be carried out individually.

But, there is one similarity - this is eating the right, healthy foods and keeping healthy way life, excluding smoking, alcohol abuse.

Student, 18 years old, body weight = 70 kg.

1. An example of calculating the need for energy and nutrients

To calculate the required amount of daily energy consumption from table 8 (p. 31) we take its indicator, taking into account age and body weight - the basal metabolic rate (BMR), in this case it is equal to 1750 kcal.

We multiply this value by the coefficient physical activity for group I, which is 1.4 (p. 10), ie 1750 kcal x 1.4 = 2450 kcal - this figure should be the daily energy consumption.

In the diet of young people living in a temperate climate and not engaged in physical labor, the ratio B: W: Y = 13 - 33 - 54% of the daily value of the diet, taken as 100%, is recommended.

So, to ensure the daily energy expenditure, the student needs to get energy from proteins 13%.

Calculation by proportion: 2450 kcal - 100%

X = 319 kcal from proteins.

Similarly, we calculate that due to fats, 33% of 2450 kcal is needed, i.e. 808 kcal, and due to carbohydrates - 54%, i.e. 1323 kcal.

Per day: proteins - 319 kcal

fat - 808 kcal

carbohydrates - 1323 kcal

total 2450 kcal

To determine how much protein, fats and carbohydrates are needed in grams per day, it is necessary to take into account the amount of kcal that is formed when they are burned in the body (1 g of protein gives 4 kcal, 1 g of carbohydrates - 4 kcal, 1 g of fat - 9 kcal) ... Thus, in this example we recalculate according to the formula: proteins in grams needed = 319 kcal: 4 kcal = 80 g

fat = 735 kcal: 9 kcal = 90 g

carbohydrates = 1323 kcal: 4 kcal = 331 g

We display the ratio - 80: 90: 331 = 1: 1.1: 4.1

2. An example of drawing up a "worksheet".

Table 14- Student's diet (per day and for three days)

Business hours	Place of reception	Name of dishes	Weight,	B,	F,		U,		kcal
1	2	3	4	5	6		7		8
1st day
7-00	House	Fried eggs	48	6	5		0,2		378
		Tea without sugar	180	-	-		-		-
		Total		6	5		0,2		378
· Dinner
13-00	canteen	Beef broth soup	500	5	10		22		200
		Rye bread	125	7,4	1,2		55,2		234
		Cabbage salad with sour cream	170	3	8		8		95
		Tea without sugar	180	-	-		-		-
		Total		15,4	19,2		85,2		529

1	2	3	4	5	6	7	8
»Afternoon snack
17-00	House	Milk coffee without sugar	180	1,5	1,8	2,3	30
		Biscuits	90	5	5	35	200
		Total		6,5	6,8	37,3	230
¾ Dinner
20-00	House	Goulash with potatoes	350	26,6	17,7	48,4	439
		Tea without sugar	180	-	-	-	-
		Total		26,6	17,7	48,4	439
		TOTAL for the 1st day		55	49	171	1576
		TOTAL in three days
		Average value for 1 day

3. An example of calculating the calorie content and chemical composition of food.

With the help of tables of the chemical composition and calorie content of products (Appendices 1 and 2), you can approximately calculate the calorie content of an individual product, lunch, breakfast or dinner and determine their chemical composition.

For example, it is necessary to determine the calorie content of 125 g of rye bread made from wallpaper. From the table of the chemical composition of the products, we learn that 100 g of rye bread gives 187 kilocalories. Thus, the calorie content of 125 g of rye bread is: 1.87 x 125 = 234 kilocalories.

When determining the calorie content of a dish, lunch or the entire daily diet, it is necessary to calculate the calorie content of each product separately and add the results obtained.

Using the table of the chemical composition of food products, the recipe for the dish (the weight of the products taken for soup, second and third) and taking into account other products (bread, sugar, etc.), you can calculate the content of nutrients. These calculations can be made in rounded whole numbers. An example of determining the chemical composition of one portion of beef goulash with boiled potatoes is shown in Table 14. Table 14 - Determination of the chemical composition of one portion of goulash with potatoes

Name product	Weight, g	Chemical composition, G			Number of kcal
		proteins	fats	carbohydrates
Meat (medium fat)	100	18,9	12,4	-	187
Potato	200	4,0	-	39,4	164
Onion	12	0,2	-	1,0	5
Fats (margarine)	8	-	6,6	-	60
Wheat flour	5	0,5	0,1	3,4	16
Tomato puree	12	0,4	-	1,4	7
Salt	2	-	-	-
Total Serving:	350	26,6	17,7	48,4	439

4. An example of calculating the distribution of energy by meals per day:

for breakfast: 378 x 100

1576 - 100% x = 1576 = 23%

for lunch: 529 x 100

1576 - 100% x = 1576 = 34%

for an afternoon snack: 230 x 100

1633 - 100% x = 1576 = 15%

for dinner: 439 x 100

1576 - 100% x = 1576 = 28%

Table 15 - Assessment of nutritional and energy value

student's daily ration

In the column "Norm" enter the values ​​of energy expenditure and the need for nutrients, which are determined in the second and third tasks of this independent work.

5. Example of a diet assessment

The energy value of the diet of 1576 kcal is insufficient to cover energy costs in accordance with the recommended norms physiological needs in nutrients (2450 kcal).

The total amount of protein in the diet of 55 g is significantly lower than the recommended requirement (80 g).

The total amount of fat in the diet of 49 g is also well below the recommended requirement (90 g).

The amount of carbohydrates is reduced by 2 times compared to the recommended norm.

The ratio of proteins, fats and carbohydrates 55: 49: 171 = 1: 0.9: 3.1 indicates a lack of carbohydrates in the diet.

Meals are four times a day, they correspond to hygienic recommendations, however, the distribution of food among individual meals is irrational (breakfast - 23%, lunch - 34%, afternoon tea - 15%, dinner - 28%).

Theoretical support of the topic of the lesson (for students).

The main process that characterizes life is the metabolism and energy. Exchange is composed of the phenomena of assimilation and dissimilation. Assimilation is understood as the creation of living matter, the synthesis of complex organic substances from simpler ones. Dissimilation is the breakdown of complex organic compounds into simpler ones. Assimilation - comes with consumption, and dissimilation - with the release of energy. A growing organism is characterized by the predominance of assimilation processes. Upon completion of growth, a dynamic equilibrium is established. In old age, dissimilative processes prevail.

The basis of material and energy metabolism is food, which must contain all the necessary substances: proteins, fats, carbohydrates, minerals, vitamins and water. Proteins serve as the main material for the plastic (building) needs of the body, but are also used for energy purposes. Fats are used for plastic needs and as a reserve form of energy. Carbohydrates are the main source of energy for doing both internal and external work.

Water, mineral salts and vitamins have no energy value, but they are also vital for the human body. The body is even more sensitive to water hunger than to the lack of other substances, since all metabolic processes take place in aqueous solutions, and water is continuously removed from the body through the kidneys, skin, intestines and lungs.

Mineral substances are used for plastic needs, participate in metabolic processes, maintain homeostasis, that is, the constancy of the conditions of the internal environment of the body.

Vitamins stimulate metabolic processes, increase the body's resistance to diseases. Lack of vitamins in food leads to metabolic disorders, impaired growth and development of children, and is the cause of many serious diseases.

The food ration is left taking into account the age, physical development of educational and work loads. The basic principles of the scientific organization of nutrition: moderation and variety in food, strict adherence to the diet. Moderation in food assumes that the energy value of food corresponds to the energy consumption of the body.

The energy requirement of a person and the energy value of food products are usually expressed in units of thermal energy - calories and kilocalories. One gram of protein during oxidation in the body releases 4.1 kcal, fat - 9.3 kcal, carbohydrates - 4.1 kcal. Rationally organized nutrition is normalized according to calorie content, according to the content of proteins, fats, carbohydrates, vitamins, mineral salts and water in food. At least half of children's protein and fat needs must be met by animal products.

For kids school age four meals a day are recommended with such a distribution of food in terms of calories throughout the day : breakfast - 25%, lunch - 40-50%, afternoon tea - 10-15%, dinner - 15-20%. Optimal the ratio of proteins, fats and carbohydrates should be 1: 1: 4, that is, the child should receive 4 times more carbohydrates than fats and proteins. Foods rich - protein should be given mainly during the daytime. Herbal and dairy dishes are recommended for dinner.

Not all the food taken is absorbed, part of it is thrown out of the intestines in the form of toxins. The digestibility of animal food is approximately 95%, vegetable food - 80%, mixed - 82–90%. In practice, calculations are usually made based on 90% of the assimilation of food. The tables show the total calorie content of the food taken. Therefore, when calculating the caloric content of food should be 10-15% higher than the energy requirements.

It is customary to distinguish between basic and working energy exchange. The main metabolism is the exchange of energy under strictly defined conditions: in a state of muscular rest, on an empty stomach, at an ambient temperature of 20-22 ° C. The energy consumption for the basal metabolic rate can be determined from the table, knowing the height, weight and age of a person, as well as by various formulas, for example, according to Bendikt's formula:

a) for men, boys:
K = 66.473 + (13.752 x W) + (5.003 x S) - (6.755 x a);

b) for women, girls:
K = 655.096 + (9.563 x W) + (1.850 x S) - (4.676 x a);

where K is the total daily heat production of basal metabolism in large calories,
W - weight in kilograms,
S - height in centimeters,
a - age in years.

Muscular work significantly increases energy expenditure. Therefore, the daily energy expenditure in a healthy person exceeds the basal metabolic rate. This increase is when listening to lectures from students - 45%, with independent studies - 60%, free time - 120% of the basal metabolic rate.

The total energy expenditure is calculated by adding the total daily heat production of the basal metabolism and the energy consumption for performing different types work. For representatives of various professions, it is:

a) 3000 - 3200 kcal (knowledge workers);
b) 3500 kcal (workers of mechanized industries);
c) 4000 kcal (manual workers);
d) 4500 - 5000 kcal (workers of heavy physical labor).

Lesson objectives:

1. Determine energy requirements and daily allowances for proteins, fats and carbohydrates for children of a certain age.
2. To be able to compose a daily menu that covers the needs of children for energy, proteins, fats and carbohydrates.
3. To master the principles of rational nutrition and the ability to correctly select food products in accordance with energy costs.
4. To interest students in organizing proper and healthy nutrition in modern conditions to maintain their own health.

Material support of work:

1. Table of energy needs and daily norms of proteins, fats, carbohydrates (Table 3),
2. Table of the composition and calorie content of basic food products (Table 2).
3. Weight table and measures of some products (Table 4).
4. Fragments of the film from the cycle "Habitat" series " Food products”
5. Scales
6. Medical stadiometer.
7. Calculation cards for cooking technology for schoolchildren.
Annex 1

Literature in the lesson:

1. A.G. Dragomilova textbook "Biology" Grade 8 ed. "Ventana-Graf".
2. R. I. Vopilovskaya Textbook on "Fundamentals of Medical Knowledge".
3. A.A. Pokrovsky“Conversations on Nutrition” Economics! 966
4. Encyclopedia “Woman's Life and Health” v.1 Olma-press М.2003.

The sequence of tasks.

As instructed by the teacher, each student composes a diet for a certain age (at recess, determine each of his own weight and height).

1. Using the formula, determine your own energy needs depending on the student's activity (lessons, independent work or playing sports).
2. According to table 3, determine the energy and daily norms of proteins, fats, carbohydrates.
3. Distribute the daily intake of energy, proteins, fats, carbohydrates by meals.
4. Using table 2, in the form below, compose a diet; calculation of components and calorie content should be made by drawing up proportions; Table 4 gives product measures that are convenient for use in cooking practice.

Table No. 1 Form for calculating the diet.

Name of dishes and products	quantity in grams	They contain
		proteins	fat	carbohydrates	energy in kcal
Breakfast: For example: 1 .. Boiled pasta with sausage a) pasta b) sausage c) ghee 2. Sweet tea a) sugar	75 50 10
Dinner: 1.
2.
3.
Afternoon snack: 1.
2.
Dinner: 1.
2.
Contained in the daily diet
Required by the norm

Table 2. Composition and calorie content of food products.

Name of products	Proteins in%	Fat in%	Carbohydrates in%	Number of kcal per 100 g of food
Skinny beef	17,6	3,6	-	106
Fatty beef	15,2	9,9	-	154
Meat pork	13,9	20,2	-	254
Skinny veal	6,9	0 5	-	74
Hen	17,2	12,3	-	185
Cod	14,9	0,4	-	65
Salted herring	18,0	8,2	-	150
Liver	15,5	3,4	-	97
Chicken egg	12,55	12,11	0,55	170
Cow's milk	2,8	3,5	4,5	65
Kefir medium	2,8	3,5	2,9	56
Fat cottage cheese	11,1	18, 8	2,3	230
Cheese "Kostromskoy"	22,6	25,7	-	332
Butter	0,4	78	0 5	729
Sunflower oil	0	93,8	0	872
Pork fat	1,7	85,5	0	807
Rye bread	5,3	1,2	46,1	222
Bread. wheaten	6,7	0,7	50 3	240
Buckwheat	10,6	2,3	64,4	529
Rice	6,4	0,9	72,5	332
Semolina	9,5	0,7	70,1	333
Pasta	9,3	0,8	70,9	336
Millet	10.1	2,3	66,5	335
Peas	19 8	2,2	50,8	310
Beans	19,6	2,0	51,4	310
Potato	2,14	0,22	19,56	62,5
Carrot	1,18	0,29	9.0b	30,5
Fresh cabbage	1,5	-	5,2	27
Salad	1,3	-	2,2	14.
Beet	1,1	-	10,3	47
Cucumbers	0 7	-	2,9	15
Tomatoes	0,5	-	4,0	18
Onion	0,2	-	12	50
Oranges	0,8	-	8,0	35
Apples	0,3	-	10,8	45
Fresh porcini mushrooms	4,6	0,5	3,0	32
Dried mushrooms	30,4	3,8	22,5	252
Sugar	-	-	95, b	390
Honey	0,3	-	77,7	320
Chocolate	5,8	37,5	47,6	568
Cocoa	19,9	19,0	38,4	416
Biscuits	12,24	7,72	64,41	386.1

Table 3. Physiological norms of requirements for nutrients (in g / day) and energy (in kcal / day).

Age	Protein	Fats	Carbohydrates	Energy
0.5-1 year	25+	25+	11З +	800+
1–1,5	48	48	160	1300
1,5–	53	53	192	1500
3–4	63	63	233	1800
5–6	72	72	252	2000
7–10	80	80	324	2400
11–13	96	96	382	2850
14-17 (boys)	106	106	422	3150
14-17 (girls)	93	93	367	2750

These figures do not include proteins, fat, and carbohydrates that babies get from breast milk.

Table 4. Weight table and measures of some products.

Product name	in grams
	glass (250 ml).		tablespoon		tea spoon		I pcs.
Flour and cereals
Wheat flour	160	25		10
Potato flour	200	30		10
Ground crackers	I25	15		5
Buckwheat	210	25		-
Hercules groats	90	12
Semolina	200	25		8
Pearl barley	230	25		-
Barley groats	I80	20		-
Rice	230	25
Sago	180	20		-
Millet	220	25		-
Beans	220	-		-
Unshelled peas	200	-		-
Shelled peas	230	-		-
Lentils	210	-		-
Oatmeal	140	-		-
Milk and dairy products

A healthy diet brings beauty, well-being and longevity.

It is difficult to adjust your own diet, taking into account the 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 make up a daily diet for adults and children.

Rules for drawing up and organizing (breakfast, lunch, dinner, snacks)

When compiling a menu, you need to have a basic understanding of calories, macro- and micronutrients. Calories measure the energy we get from food.

And macro- and microelements are components of any biological tissue. When they come to us with food, they participate in all the processes of our body. The necessary and unchanging composition of these elements is regulated by the body.

With a lack of elements, the body will signal a desire to eat something (more often a certain one), or it will seek internal strength ("eat" its own reserves of fat or muscle, for example).

If this limit is also exhausted, system failures will begin, which will give rise to diseases.

It is important to take into account not only the products, their composition, combinations, but also.

Attention! The average formula for the consumption of proteins, fats and carbohydrates looks like this: 1: 1: 4. As you can see, a significant part of the carbohydrates is allocated. They are sources of energy.

Be sure to see:

Balance of the daily menu for proteins, fats, carbohydrates

You need food as varied 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 composition of the products for the day should contain 10-15% proteins, 20-30% fats and up to 60% carbohydrates. read the article on the link.

When composing a menu, one must take into account:

1. Proteins can be obtained from meat, as well as from plant products - buckwheat, beans, nuts, oatmeal. It is necessary to consume 55% of animal proteins and 45% of vegetable proteins per day.
2. Carbohydrates are simple and complex. Simple ones (sweets, buns, cakes) are best consumed in the morning, they give quick energy. Complex (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.
3. Fats are also harmful. Better to give preference to sea fish, nuts and seeds, unrefined oil. Exclude margarine, refined butter.

Protein food is the basis for the creation of muscle tissue cells, important amino acids are synthesized in them. Proteins in the body do not accumulate and are not deposited. They can only come from food.

Important! Vegetables contain proteins, fats and carbohydrates at the same time. There are low-carb vegetables that can be eaten in unlimited quantities even for those who are losing weight.

An alternative way to balance your diet is to find the right ones.

Energy balance: are calorie tables needed

Calorie content is an important indicator. Energy should enter the body as much as it is expended - no less and no more.

If you want to lose weight - less. When composing a menu for breakfast, lunch, and, you need to check all products with the calorie table (kcal).

It is worth considering the following points:

1. The calorie content of water, tea and sugar-free coffee is not taken into account. There are simply no calories. But if you add honey, sugar, milk, you need to calculate what energy value the drink has acquired.
2. For complex and multicomponent dishes, the calorie content is calculated based on the calorie content of each component. This is not as difficult as it might seem.
3. When it is necessary to fry food in oil, the calorie content of the ingredient used for frying is added to the calorie content of the product. To reduce it, it is recommended to use pans with a non-stick surface or simmer, bake, rather than fry the food.

For a woman living an ordinary life, on average, up to 2000 calories are needed per day, and for a man - up to 2500. When it comes to athletes, the calorie content for a woman can reach 2200 kcal, and for a man - 2800.

When eating high-calorie food, it is worth increasing the load, that is, "working out" the eaten piece. Energy consumption can be viewed in the table:

Types of occupations	Calorie consumption
	Kcal / min	Kcal / hour
Walking 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

See the link for more details.

To determine the individual energy consumption, taking into account activity, you can apply 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, sports field two or three times a week;
• 1.5 - for those who exercise daily;
• 1.6 - for office workers.

Interesting! Mental activity also requires energy. With average mental activity, 0.25 kcal per minute is spent, and with intense mental stress - up to 1 kcal. It turns out that in a minute an intellectual can burn 1.25 kcal, in an hour - 15 kcal.

Features of healthy food for the day of an adult and a child

Different calories are required for adults and children. This table shows how different the energy needs of a child and an adult of different sex are.

Age (years)	Number of kilocalories
	Men	Women
1-3	1300	1300
4-6	1800	1800
7-9	2000	2000
9-12	2250	2150
13-14	2500	2300
15-18	3000	2500
19-35	2600	2200
36-50	2400	2000
51-65	2200	1800
65 and older	1900	1700

Important! Up to 5 years any diet for weight loss is strictly prohibited. Except in special cases according to the testimony of a doctor. You just need to exclude fast food, soda and reduce the 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 the baby to move more, enroll him in a sports section or swimming.

From 10 years old you need to protect the child from a long stay at the computer, transfer to healthy eating, but not deprive of small joys in the form of sweets.

Nutritionists offer a variety of options to improve your figure and improve your health through sustainable food intake. From this variety, you can choose what is most acceptable.

Nutritionist and author of the book "Minus 60" Ekaterina Mirimanova

When drawing up the menu, this specialist advises in the morning until 12 noon, include various delicacies in the menu. Breakfast can be carbohydrate-protein, and the second breakfast can consist of simple carbohydrates.

You can eat a whole cake if you want, it will not be reflected on the figure. At lunch, a little stricter - until 2 pm you can eat meat with a side dish of rice or other grain product. But no more sweets. Perhaps unsweetened fruit.

From 14 to 16 hours and fruit is prohibited. Better to eat a cup of fresh vegetable salad or a handful of nuts. Tea and coffee only without sugar. And until 18 o'clock 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 dietitian, author of a rational nutritional system Anatoly Volkov

Recommends when drawing up the menu to include those products that the body "loves". Nutritionists will help determine them; there are special tests.

His system involves minimizing the heat treatment of foods, not eating carbohydrate and protein food and not to confuse hunger with the desire to drink.

Before you eat something because of the feeling of hunger that has arisen, you need to drink a glass of water. If the hunger has not passed after an hour, you can eat.

Famous metropolitan dietitian Albina Komisarova

This specialist is an opponent of all diets. She believes weight loss is a secondary goal. And health comes first. Therefore, you need to eat everything, but in moderation. He recommends porridge for breakfast, it gives satiety for a long time.

There are sweet things in the morning. In the morning on an empty stomach, drink a glass of water with lemon juice. In the afternoon - soup, meat with a side dish, salad. In the evening - protein food, but light. Many stars of show business have already followed her advice and found the desired result.

Useful video

Watch the video about the compilation of a person's daily diet in the framework of a healthy nutrition system:

Main conclusions

The compilation of the daily diet must be correlated with the table of calories and macronutrient content.

To achieve health, harmony and beauty, the menu should be counted on for a day and a week, write it down in a notebook, even hang it out in a conspicuous place - on the refrigerator.

A rational and healthy diet involves a wide variety of foods and dishes, so you don't have to go hungry. And if there is a feeling of hunger, you must first drink water.

Perhaps this is a false urge, which means that there will be fewer snacks between main meals, respectively, and fewer calories. For the figure and health, all this is only good.