The recommendations were developed by the State Research Center for Preventive Medicine of the Ministry of Health of the Russian Federation, with technical support from the project “System of Preventive Measures and Health of the Russian Population” of the Ministry of Health of the Russian Federation and the TACIS program.
What is healthy eating?
- Variety of products
- Balanced diet
- Tasty
- Inexpensive
- Useful for everyone
Because it makes it possible:
- Prevent and reduce the risk of chronic diseases
- Maintain health and attractive appearance
- Stay slim and youthful
- Be physically and spiritually active
The modern model of healthy eating looks like a pyramid. Based on it, you can create a balanced diet for every day.
The pyramid is based on bread, cereals and potatoes (6-11 units per day).
The next step is vegetables and fruits (5-8 units per day).
At the next level are dairy products (milk, yogurt, cheese - 2-3 units per day), as well as meat, poultry, fish, legumes, eggs and nuts (2-3 units per day).
At the top of the pyramid are fats, oils (occasionally, 2-3 units per day), as well as alcohol and sweets (occasionally, 2-3 units per day).
Balanced diet- this is the consumption of products in the optimal ratio.
All products are divided into six main groups:
- Bread, cereals and pasta, rice and potatoes
- Vegetables and fruits
- Meat, poultry, fish, legumes, eggs and nuts
- Dairy products (milk, kefir, yogurt, cottage cheese, cheese)
- Fats and oils
- Products whose consumption should be limited. Be careful with them!
By consuming the recommended number of servings (conventional units) of each food group, you can be sure that during the day you will fully meet the body's needs for all necessary nutrients in sufficient quantities.
What are nutrients and what functions do they perform in the body?
Squirrels- - “bricks” from which the body and all the substances necessary for life are built: hormones, enzymes, vitamins and other useful substances.
Fats Provide the body with energy, fat-soluble vitamins and other beneficial substances.
Carbohydrates- the main supplier of fuel for life.
Alimentary fiber- promote good digestion and absorption of food, necessary for the prevention of cardiovascular diseases and cancer.
Minerals and vitamins support proper metabolism and ensure normal functioning of the body.
Products of groups 1 and 2 are the basis of your diet. They are the most beneficial for your health and can prevent cardiovascular diseases and cancer.
1. Bread, cereals and pasta, rice and potatoes(6-11 units per day)
A source of energy, carbohydrates, fiber (fiber), proteins, B vitamins, iron... Build your diet based on these products.
- 1 unit = 1 piece of bread
1 unit = ½ dessert plate of ready-made porridge
1 unit = 1 dessert plate of cooked potatoes
1 unit = 1 cup (dessert bowl) of soup
2. Vegetables and fruits(5-8 units per day)
Source of fiber (fiber), vitamins and minerals. The more varied the diet in vegetables and fruits, the better balanced the diet. It is recommended to eat them several times during the day (at least 400 g/day).
- 1 unit = 1 medium-sized vegetable or fruit (piece)
1 unit = 1 dessert plate of cooked (raw) vegetables
1 unit = 1 cup (dessert bowl) vegetable soup
1 unit = ½ glass (cup) of fruit juice
3. Meat, poultry, fish, legumes, eggs and nuts(2-3 units per day)
Source of protein, vitamins and minerals. Meat and meat products high in fat should be replaced with legumes, fish, poultry or lean meats.
- 1 unit = 85-90 g cooked meat
1 unit = ½ leg or breast of a chicken
1 unit = ¾ dessert plate of diced fish
1 unit = ½-1 dessert plate of legumes
1 unit = ½ egg
1 unit = 2 tablespoons nuts
4. Dairy products (milk, kefir, yogurt, cottage cheese, cheese)(2-3 units per day)
A source of protein and calcium, which gives bone strength. Milk and dairy products low in fat and salt are recommended.
- 1 unit = 1 cup (cup, 250 ml) skim milk, milk or 1% fat yogurt
1 unit = 1 slice (30 g) cheese less than 20% fat
5. Fats and oils(2-3 units per day)
- Consume healthy vegetable oils (olive, sunflower, corn, soybean)
- Limit animal (saturated) fats: butter, margarines, cooking fats, as well as fats contained in foods (milk, meat, potato chips, baked goods, etc.).
How to achieve this? Necessary:
- Eat foods low in fat (skim milk, boiled potatoes, lean meat).
- Cook food by steaming, in the microwave or stewing, boiling, baking
- Reduce the addition of fats and oils during cooking
- 1 unit = 1 table. spoon of vegetable oil (regular margarine)
1 unit = 2 table. spoons of diet margarine
1 unit = 1 table. spoon of mayonnaise
- 1 unit = 30 g (1 glass) vodka
1 unit = 110-120 g (1 glass) red wine
1 unit = 330 g (1 small can) beer
BREAKFAST
- 1 plate of rice porridge (1 unit) with low (0.5%) fat milk (½ unit)
- 1 piece of bread (1 unit)
- 1 piece of cheese (1 unit)
- Tea or coffee
DINNER
- 1 dessert plate of vegetable salad (1 unit) with sunflower oil (1 unit)
- 1 dessert bowl of pea soup (1 unit)
- 1 piece of lean meat (1 unit)
- ½ dessert plate of buckwheat porridge (1 unit)
- 2 pieces of bread (2 units)
- 1 glass of juice (2 units)
DINNER
- 1 piece of bread (1 unit)
- 1 dessert plate of vegetable soup (1 unit) with olive oil (1 unit) and boiled potatoes (1 unit)
- 1 serving of fish (1 unit)
BEFORE BEDTIME
- ½ cup low-fat kefir (½ unit)
Vladimir Ivanov
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People say: “Bread is the head of everything.” And indeed it is. And we also knew this truth: there will be bread, there will be songs among our people. What can I say, the country has suffered so many tragic pages in history that we will never be able to forget these truths at the genetic level.Bread has an amazing property: it never gets boring.
However, keep in mind that 100 grams of bread adds from 190 to 347 kilocalories to the daily caloric intake, depending on the variety. Those who are prone to obesity and those who have already gained extra pounds should not forget about this.
But people who do not need to reduce the caloric content of their diet should not buy more bread than is recommended for them in accordance with their age and the nature of their work activity.
CALORIES
100 GRAMS OF BREAD DEPENDING ON THE VARIETY
(in kilocalories)
Rye plain molded from peeled flour 190
Ukrainian molded 206
Orlovsky molded 211
Table molded 215
Minsk Podovy 233
Wheat molded from premium flour 233
Sliced loaf from wheat flour, grade I 250
City roll 254
Vyborg baked goods with poppy seeds 297
Butter cones 347
NEED FOR BREAD DEPENDING ON AGE AND ENERGY CONSUMPTION
(in grams)
Children under 3 years old no more than 100;
4-6 year olds -150;
7-10 year olds -220;
11-13 year olds -300.
Teenagers 14-17 years old - 300 (girls), 400 (boys).
Women and men (from 18 to 59 years old) engaged primarily in mental and light physical labor - 250-300.
For workers with average work load -350-400. For those engaged in heavy physical work (mainly men) - up to 500.
Elderly people (60 years and older) - 150-200.
Half of the daily bread intake should be rye bread.
There is such a term as however, although often used, it is imprecise. It is more correct to talk about the physiological needs of the body for basic nutrients. In Russia they were defined in 1930; currently there are many similar norms.
In 1991 they were installed based on the physical activity coefficient (PFA), which is calculated as the ratio of energy expenditure per day to the value of the main volume.
The norms also include the ratio between carbohydrates, proteins and fats - 50:15:35. Calorie standards are determined by gender, age, physical activity, health status and other factors.
For example, for women the norm is 2100, for men - 2700. In children, these indicators are determined by the intensity of plastic processes (growth), physical activity, and from the age of 11 - gender.
A version developed by US scientists in 1989 of daily food consumption standards by caloric content + in accordance with age and gender.
Historically changed depending on living conditions. For example, 5 million years ago people ate much more than they do now; foods were high in calories and varied. His energy expenditure was about 5000 kcal, since he hunted, obtained food and constantly waged a fierce struggle for existence.
A modern person who does not play sports spends a little more than 2000 kcal, but consumes more and ends up overeating. In addition, with age, a person’s need for food and physical activity decreases.
Meanwhile, the opportunity to eat tasty and plentiful food often increases. At the same time, the quality of nutrition and balance do not improve. As a result, body weight increases, diseases appear, quality of life deteriorates, and its duration decreases.
Nutritional balance
The composition and quantity of products determine the amount of energy received. The energy balance in the human body can be represented as follows.
Energy input:
- Caloric content of nutrients.
- Composition of nutrients.
- Micro - and macroelements.
- Vitamins.
- Liquid.
Energy consumption:
- Processes of cell growth and renewal.
- Performing mechanical work.
Energy value of food products and need for them
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- Proteins are the basis of life and nutrition. Their minimum requirement for intake is 1 g per 1 kg of body weight, for a growing teenager’s body - 5 g. As a result of one meal, 20 - 30 g of protein is absorbed within three hours.
Another strict requirement for food is environmental cleanliness. However, this issue is extremely complex, for this reason constant environmental control of food products is necessary.
Based on , an adult needs the following amounts of basic nutritional components per day:
- two liters of water;
- eighty to one hundred grams of fat (10% of which is of vegetable origin);
- no more than zero point one gram of vitamins;
- no more than twenty grams of salts;
- zero point seventy-five hundredths - one and a half grams of protein per 1 kg of weight.
- ten grams of carbohydrates per 1 kg of body weight.
The Swiss Institute of Public Health has 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 PUFAs (polyunsaturated fatty acids).
7. Bread, grain products:
- Carbohydrates.
- Vitamins PP, B2, B1.
- Iron.
Other specific recommendations on the percentage and weight ratio of nutrients - human nutrition standards
Table by K. Muller, R. Donat (1972).
Unit of measurement Carbohydrates Proteins Fats
% total calorie content 50 20 30
Grams 707 280 187
Gram per 1 kg of weight 9.4 3.7 2.5
Weight ratio 2.6 1 0.7
Calories 2900 1160 1740
Values that characterize 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 old - 3500
- Boys from 15 to 18 years old - 4000
- Men from 18 to 35 years old - 3500
- Men from 35 to 55 years old - 3000
- Men from 55 to 75 years old - 2500
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Healthy eating model according to the Eatwell Plate guide: distribution of diet by food groups in %, possible portions.
Argumentation in favor of the Eatwell Plate nutrition plan: interesting facts and a systematic approach
Rational nutrition means nutrition that is sufficient in quantity and complete in quality. The basis of rational nutrition is the balance (optimal ratio) of all food components. At least 60 substances that make up human food require such a balance (essential and nonessential amino acids, polyunsaturated fatty acids, phosphatides, lecithin and sterols, including cholesterol, β-sitosterol, fats, sugars, starch and pectins, vitamins, minerals elements, organic acids, etc.). Modern nutritional hygiene studies not only the usefulness of vital substances exogenously entering the body, but also the issues of optimal synthesis of these substances in the body itself.
Rational nutrition is an important factor in improving the level of public health. Rational nutrition should take into account age, nature of work, gender, climatic, national and individual characteristics. The monotony of food interferes with nutritional balance and inhibits internal synthesis of substances. Shutting off certain groups of food products for a long time and sharply narrowing their range limit the body’s ability to select vital substances, balance them and maintain a normal level of internal synthesis. The problem of making the most complete use of the synergistic properties of nutrients, which makes it possible to ensure balanced and complete nutrition with its minimum energy value, is an important task of food hygiene.
The daily calorie requirements for people of active age in settlements with good or satisfactory public services have been developed (Table 1), as well as the norms for daily protein and fat requirements (Table 2). The following principles of nutritional balance have been established and tested in practice: 1) the ratio of proteins, fats and carbohydrates - 1:1:4; 2) the amount of proteins (see Proteins in nutrition) - 14-15% of daily calories; 3) the amount of animal proteins - at least half of the daily protein requirement; 4) amount of fat (see Fats in nutrition) - 30% of daily calories; 5) the specific gravity of animal fat - 75-80% and vegetable oil - 20-25% of the daily norm; 6) the amount of carbohydrates - 55-56% of the daily calorie intake.
Table 1. Daily nutritional intake for an adult in calories
Note. Professional groups: I - professions not related to physical labor; II - professions of mechanized labor; III - professions of non-mechanized or partially mechanized labor; IV - professions of heavy, non-mechanized labor.
Table 2. Daily intake of proteins and fats 
Table 3. Daily nutritional norms for children 
* The need for nutrients and anergy is given without taking into account the nutritional value of mother's milk.
Children need relatively more plastic substances. Taking into account this requirement, special physiological nutritional standards have been developed for children (Table 3).
Differentiation of the energy value of food depending on climatic conditions is carried out by reducing fat consumption in the southern zone and increasing it in the northern. The specific gravity of protein remains constant in all climatic zones. The rationing of carbohydrates is changing significantly, the proportion of which is increased in the diet of people living in the southern zone, and slightly reduced in the northern regions.
Energy indicators of nutrition are not the same in different climatic zones. In the northern zone they are increased and in the southern zone they are decreased. Calorie content and the ratio of basic nutrients in different climatic zones for the male population engaged in mental work and other activities not related to physical labor are shown in Table 4.
The nutrition of older people is built taking into account the characteristics of the aging body: a decrease in the intensity of oxidative processes, a decrease in cell activity, a slow course of metabolic processes, a decrease in the functionality of the digestive glands, etc., a reduction in the functions of all body systems and the development of atrophic processes. Hence the need to limit nutrition in old age. This restriction is made in accordance with the amount of physical activity and the general level of mobility of the older person. For elderly and senile people, the following physiological nutritional standards have been developed (Table 5).
Table 5. Daily nutritional intake for older people
For people over 70 years old, see table 6 for energy and nutrient requirements.
The diet of older people contains less carbohydrates and partly fats (daily intake no more than 80 g, including 70% animal and 30% vegetable). Refined products are especially limited: sugar, confectionery, as well as premium bakery products, polished rice, semolina, etc. The share of sugar should be no more than 15%, and the share of carbohydrates in potatoes, vegetables and fruits should be no less than 25% of the total amount carbohydrates of the daily diet. It is desirable to increase the specific gravity of whole grain products (bread made from wallpaper flour, etc.). The rational norm of proteins in old age is considered to be 1 8 per 1 kg of body weight. In old age, the quality of protein in the daily diet is important.
Of particular value are milk proteins - the most beneficial sources of essential amino acids (see). Animal products should provide about 60% of the total protein in the diet, half of which should be milk proteins.
Nutrition should be based on the digestibility of food products. Digestibility coefficients of basic food products are given in Table 7.
| Product Name | Digestibility coefficient (in%) | ||
| proteins | fat | carbohydrates | |
| Meat and fish products | 95 | 90 | - |
| Milk, dairy products, eggs | 96 | 95 | 98 |
| Flour of the highest, I, II grades, bread made from it, pasta, semolina, rice, oatmeal, oatmeal | 85 | 93 | 96 |
| Wallpaper flour and bread made from it, legumes and cereals (except semolina, rice, rolled oats and oatmeal) | 70 | 92 | 94 |
| Confectionery, honey, jam | 85 | 93 | 95 |
| Sugar | - | - | 99 |
| Fruits, berries, nuts | 85 | 95 | 90 |
| Vegetables | 80 | - | 85 |
| Potato | 70 | - | 95 |
In a balanced diet, important importance is attached to vitamin content. Vitamins (see) are vital in all age groups. The norms for vitamin requirements (mg/day) are given in Tables 8 and 9.
* For other vitamins, the requirements have not yet been clarified and are under development.
It is not always possible (for example, in the winter months) to satisfy the body’s need for all vitamins due to their natural content in food products. Hence the need to fortify the population with synthetic vitamins. In the USSR, flour, sugar, milk, and edible fats were fortified with vitamins (C, B1, B2, PP and A) (Table 10).
Fortification can also be carried out by directly introducing vitamins into food before consumption (in children's institutions, hospitals, sanatoriums, factory and other public canteens). Children in children's institutions (35 mg/day per child) and patients in medical institutions (100 mg/day per patient) are subject to priority fortification with ascorbic acid. Minerals play an important role in nutrition (see).
Minerals are rightfully classified as biologically essential substances. To ensure their digestibility, minerals must be balanced.
The physiological human need for some mineral elements is shown in Table 11.
Diet is important. For an adult, the most justified is four meals a day with intervals between meals of 4-5 hours (Table 12).
Note. Option I - 3 meals a day; Option II - 4 meals a day.
For people with mental work and the elderly, the diet can be more uniform without a sharp emphasis on breakfast and lunch.
A group of international nutritionists has determined the “ideal” amount of bread per day. Experts have named the amount of bread per day that is “safe” for a figure in order to completely saturate the body with the important minerals and microelements contained in this product, but not gain extra pounds, reports “Petersburg Diary”.
The “ideal” amount of bread per day, according to nutritionists, is 300 g, divided into three meals - breakfast, lunch and dinner. With such a distribution of the entire daily intake of baked goods, the risks of gaining excess weight and gaining weight are reduced to zero.
Doctors believe that the most “healthy” bread for the human body is baked goods with the addition of rye flour, yeast-free bread and those made from purified varieties of wheat. But for lovers of white bread and French loaf with a crispy crust, there is salvation - you can eat white bread absolutely “safely” by reducing its calorie content yourself. The recipe is simple - high-calorie white bread should be frozen, defrosted and slightly dried in the oven. After such simple manipulations, the calorie content of bread is reduced by half and the “ideal” amount of bread per day becomes affordable even for people on a strict diet.
Bread is a general name defining a list of products that are obtained by steaming, frying or baking dough made from water and flour. To make bread, yeast is often used, which plays the role of a leavening agent, as well as a variety of spices. It is not uncommon for bread to be decorated with nuts, caraway seeds, sesame seeds, coriander and poppy seeds.
According to historians and archaeologists, people made the first bread during the Neolithic period: then they learned to turn the grains of cereal plants into gruel, which they then mixed with water. The bread of that time, prepared by ancient people, was more like grain stew. A little later, when people had fire at their disposal, unleavened cakes began to be baked. This made it possible to make the issue of nutrition independent of the successful catch of hunters.
Useful properties and composition
Bread contains almost all the nutrients necessary to support the body. These are carbohydrates, vegetable protein, fiber, fats, biotin, B vitamins, as well as a wide range of trace elements and minerals. Therefore, a person can live for quite a long time eating only bread and water. Bread is an energetically valuable and high-calorie product. It contains tryptophan, which stimulates the production of serotonin, the “good mood hormone.”
Bread, even in its stale form, does not lose its beneficial and nutritional qualities; it is not capable of becoming boring.
Harm and contraindications
Eating white bread can contribute to the development of diabetes; it is contraindicated in this disease. For diseases of the gallbladder, liver, celiac disease, pancreatitis, enteritis, peptic ulcer of the intestines and stomach, eating bread made from whole grain and rye flour is unacceptable. Bread should be excluded from the diet of obese people.
Bread should not be consumed in large quantities by children, as this contributes to the development of myopia.
Borodino bread
The well-known Borodino bread is not included in the list of uniquely healthy breads, but you should not completely exclude it from your diet, because it contains useful inclusions in the form of anise, cumin and coriander. You need to be especially careful when choosing bread if you have any health problems. For example, this is a particularly relevant topic for diabetics; bakery products are produced separately for them, in which the carbohydrate content is reduced, they are prepared with xylitol or sorbitol. However, even if you have absolutely no health problems, you should not completely give up bread enriched with macro- and microelements and vitamins. Diversify your diet with bricks of dried fruits and nuts, seeds, and other goodies. Despite the fact that they have a higher total calorie content, they still contain more high-quality and useful energy, which will only bring benefits and be well absorbed.
Yeast-free bread
Many people believe that the solution to all ills is to eat yeast-free bread. It actually has certain advantages, but it is not ideal. It should be eaten only in cases when you are undergoing a course of serious drug treatment, because the gastric mucosa during such periods is quite vulnerable, because it is damaged by stress, medications and antibiotics. And yeast can only make the situation worse. However, after recovery, no one will prevent you from returning to yeast bread. Another rather important point is that no matter how healthy and expensive bread you buy, it will only do you harm if it is not prepared correctly (unbaked, overdried, dirty or expired). With such bread it is not difficult to get poisoning, indigestion, gastritis or bloating.
How to choose bread
You shouldn’t grab the first bread you come across - look at it more closely, it shouldn’t be wrinkled or covered with cracks, it should look neat and appetizing. Also, there should not be a black coating on its surface, because this fact tells us that the integrity of the technology of its preparation process has been violated. Bread with a long shelf life is quite dangerous, because such bread is stuffed with preservatives and various additives that contain acids.
Why can't you eat hot bread?
The most attractive bread is the one that has just been taken out of the oven - it is soft, crispy and aromatic, warm and fresh. But it is this bread that does more harm, because... soft crumb promotes greater salivation, which can lead to exacerbation of gastritis. Bread toasted in a toaster will be much more beneficial. What is the best way to eat bread? Let's talk about its “neighbors”, about the products with which a piece of bread is most often consumed. The best and healthiest product that complements the taste and benefits of bread is extra virgin olive oil. It’s good to dip a piece of whole grain bread in this oil, or apply a thin layer of butter on it, which is recommended by nutritionists even for obesity and patients with atherosclerosis, although no more than five – ten grams per day.