What should be a balanced diet to achieve maximum benefit? Healthy food for the whole family: choosing healthy foods and compiling a menu for every day What should be in proper nutrition

01.09.2020

Proper nutrition. What it is

Proper nutrition is a set of systems and principles, recommendations and diets for each individual, based on his state of health, national and cultural affiliation, as well as personal preferences. Proper nutrition can be a universal and indispensable healer. In any case, you can choose a therapeutic and restorative diet that will normalize the body's metabolism, make up for the deficiency of vitamins and trace elements, and increase immunity. It should be balanced and consist of proteins, fats and carbohydrates.

Moreover, the amount of proteins, fats and carbohydrates in the food taken should correspond to that amount. Protein products of animal origin, most often recommended to us as the most useful.

Beef is one of the main suppliers of complete proteins in human nutrition, it is especially useful for the elderly. Beef helps to successfully cope with fatigue, is useful for iron deficiency anemia rich in trace elements and vitamins necessary to strengthen the immune system. British doctors advise men who have high levels of bad cholesterol to eat about 200 grams per day of lean beef, cholesterol is reduced by almost 20%. Beef liver is rich in vitamins: A, E, C, B1, B2, B6, B12, PP, etc. Beef liver is also a supplier of mineral salts: potassium, magnesium, phosphorus, sodium, iron, copper, zinc, etc. The highest content iron, found in beef liver in relation to other similar products and is 8.4 mg.

Turkey is a tasty, healthy, dietary meat. Turkey is rich in such trace elements as: calcium, magnesium, phosphorus, iron, sulfur, sodium, selenium, potassium, manganese, iodine, as well as vitamins: B2, B6, B12, PP. Since the turkey is rich in protein, it gives us much more vital energy than any other meat. Turkey is rich in phosphorus no less than fish. Turkey meat contains the so-called vitamin PP, with a lack of which cellulite, beriberi, and brain disorders can occur.

Chicken meat is rich in proteins, linoleic acid, which stimulates the immune system, vitamins A, B1, B2, B6, so it is important for the heart, as well as glutamine, which is a stimulant of the central nervous system and strengthens the body.

The same group includes fish and seafood, which also need to be consumed regularly. Omega-3 polyunsaturated fatty acids contained in fish and seafood will really help to increase the body's defenses, in addition, Omega-3 is a structural substance of the brain and retina, which is why we need to take it daily, especially for those people who work all day with a computer. A very good Omega-3 product, ready-made, with a selected preventive dosage, is available from NSP, try it and you will see how high-quality the product is, made by squeezing meat (not liver) from cold sea fish (declared from salmon). It also helps boost immunity quail eggs. Try to drink them raw on an empty stomach in several pieces (rich in phosphorus, potassium, iron, and other trace elements) - 5 pieces correspond to 1 chicken.

Protein is also found in food plant origin such as peas, soybeans, beans, beans and nuts, as well as in dairy products: cottage cheese, cheese.

For a balanced diet and good immunity You can, and sometimes should, include the following fats in your diet.

Fat is animal fat, it is needed by the body in the same way as vegetable fat. Normally, you can eat 30 g of fat per day. Fat is contraindicated in diseases of the liver and gallbladder.

Butter is a concentrated product made from milk fat. Oil is a valuable source of phosphatides (complex lipids that are part of all living cells and play an important role in life processes), polyunsaturated fats and vitamin L. Milk fat in butter has a beneficial effect on the state of the immune system, skin and visual acuity.

The third component of a balanced diet is carbohydrates. They should also be present in our diet. Carbohydrates are different - quickly digestible (sugar), slowly digestible (starch), ballast (fiber). What kind of food can fill this section? First of all, this is our primordially Russian food - cereal cereals with various vegetable or fruit additions.

Buckwheat- an excellent low-calorie product that contains a large amount of magnesium, which brings many benefits to people with diabetes. There are also a lot of vitamins in buckwheat porridge.

Rice porrige. Rice is a real storehouse of fiber, high-quality starch and B vitamins. However the greatest benefit represents folic acid, which is found in large quantities in rice porridge.

Millet porridge It is very useful for people with cardiovascular diseases. Such porridge perfectly removes excess salts from the body, so it beneficial features appreciated by people seeking to lose overweight. Millet contributes to the rapid removal of antibiotics from the body, which helps to recover faster after serious illnesses.

Corn porridge useful primarily because of its ability to remove from the body harmful substances such as radionuclides and toxins. And thanks to the fact that corn porridge contains a large amount of fiber, its regular use in food helps to cleanse the gastrointestinal tract from toxins accumulated in it.

Pearl barley. The main wealth of pearl barley is phosphorus and fiber. Pearl barley is almost twice as high as other cereals in their content. Phosphorus is not only necessary for normal metabolism and good brain function, but is also considered the main trace element for athletes, because it is phosphorus that provides the speed and power of muscle contractions.

Semolina- these are crushed particles of wheat grain, whose size does not exceed 0.75 mm. Due to its size, semolina cooks quickly, which allows you to keep useful substances in it to the maximum, and there are a lot of them. Semolina contains proteins, starch, vitamins E and group B, a significant amount of minerals, including calcium, potassium, sodium, phosphorus, magnesium, and iron. At the same time, there is very little fiber in semolina, which makes it possible to use it for dietary nutrition of people with diseases of the gastrointestinal tract and even after operations on the intestines and stomach.

Barley porridge- the product is not particularly high-calorie and contains only 325-330 kcal per serving, and the porridge itself is rich in such useful substances as vitamins A, D, PP and from group B, a lot of phosphorus, magnesium, potassium, iron, manganese, zinc, copper, cobalt, bromine, iodine, chromium and other minerals, pantothenic, folic and other amino acids, as well as very valuable natural fiber. Therefore, the benefits of barley porridge are noticeable primarily to those who suffer from malfunctions in the digestive system, especially in chronic diseases of the small intestine and stomach.

When compiling your diet, do not forget about vegetables and herbs that are necessary for our body.

Daily consumption of vegetables, other greens is a necessary replenishment element natural vitamins and trace elements in our body. The benefits of vegetables cannot be underestimated, because when we eat cabbage, zucchini, eggplant, cucumbers or tomatoes, add parsley, dill, celery, etc., almost everything enters our body. useful vitamins and trace elements

Naturally, all vegetables should be consumed fresh, because this is the only way they retain their full usefulness. Most of the benefits in fresh vegetables are found in the form of magnesium, potassium, phosphorus, iron and zinc. Only with the help of vegetables when eating meat will it bring the desired benefits.

Ham, vacuum-packed cold cuts, sausages, sausages, sausages (boiled and smoked), semi-finished products (cutlets, fish sticks), dumplings, pates, stew, fish (cold and hot smoked), crab sticks, ketchup, mayonnaise, refined oils, margarines, butter with a fat content of less than 80%, processed cheese, all pickled (containing vinegar) foods, all store-bought juices, cold bottled teas, and energetic drinks, brewed tea bags, sodas, instant coffee, salted herring in jars, croutons, chips, salted

nuts, imported jams, glazed curds, yoghurts with a shelf life of more than 10 days, kefir and milk with a shelf life of more than 7 days, salads and other dishes made in supermarkets, condiments and sauces in cubes and bags containing monosodium glutamate (flavor enhancer) , yeast, yeast bread, beer.

Rules for a healthy balanced diet

To be beautiful, healthy and stay in shape, you do not have to make prohibitively great sacrifices, give up all conceivable pleasures and eat exclusively green leaves. You can eat almost everything, the main thing is to remember the measure.

1) Don't skip meals. This is especially true of breakfast - the most important energy injection during the day.

2) Do not exclude carbohydrates from your diet! Every day you need to consume enough carbohydrates with food.

3) Everyone big reception food (lunch or dinner) should contain vegetables - raw, boiled or steamed.

4) Be sure to arrange intermediate snacks - lunch and afternoon tea. Preferably they should consist of 200 g of fruit.

5) Despite the delicious taste and our great love for them, cheeses are a very fatty food. Try to limit their consumption to 2-3 servings per week. Even better - limit yourself to one.

6) Fish is an essential ingredient in almost any healthy diet. Use it 2 times a week!

7) Include vegetables, eggs and tuna in your weekly diet - this combination of various products allows you to get all the necessary elements, stay fit and stay healthy.

8) Choose boiled or steamed vegetables or vegetable salads. Tomatoes, zucchini, carrots and lettuce are a worthy addition to meat dishes.

9) High-calorie meat dishes in sauces (such as stew, beef stroganoff and others) can only be eaten once a week, and accompanied by vegetable side dishes, and not cereals, pasta or potatoes.

10) At one meal, avoid combining foods of the same composition. For example, it is not recommended to combine meat with cheeses, bread with pasta, potatoes with bread.

11) Cooking should be as simple as possible: boiling, steaming, grilling. Long cooking in oil and sauces should be abandoned.

12) Limit the amount of oil (both vegetable and butter) when cooking. It is preferable to stew dishes on water, vegetable broth, tomato juice.

13) If you still cook in oil, then choose olive oil, and no more than 5 teaspoons per dish.

14) You can eat sweets, but in moderation and better in the morning.

15) You must drink at least 1.5-2 liters of water per day, and you will have to give up carbonated sweetened drinks and alcohol.

The quality of a person's nutrition affects his health, appearance, the general condition of the body. There are certain principles that a balanced diet includes: the energy value of foods must correspond to the body's energy expenditure, that is, a person should not consume more calories than he spends during the day. Products should be as diverse as possible and contain all groups of nutrients and biologically active elements, as well as proteins, fats and carbohydrates.

Top unhealthy foods often eaten by people

With an incorrectly composed diet, the purpose of which is only to lose weight, some foods are excluded from the diet by mistake. For example, butter, cheeses, nuts are often considered harmful due to the predominance of fats in them, which, however, are the material for the synthesis of substances necessary for building cells in the body. After the set of products is selected, you need to think about the diet: you need to take food in doses, at short intervals, which will ensure that there is no feeling of hunger and, as a result, overeating, and will ensure a good metabolism.

Among the most popular and harmful delicacies are products fast food: french fries, hamburgers, pizzas, hot dogs, all kinds of chips, crackers, carbonated drinks. In a small amount, such products may not cause significant damage to the body, however, consumed regularly with highly likely harm the metabolism and the functioning of the digestive tract. The fact is that for the preparation of such dishes, trans fats, hydrogenated oils are often used - all that reduces the cost, but does not improve the quality of the products produced by the food industry. Obviously, any chemical additives, flavor enhancers, preservatives take a person further and further away from the natural products that nature gives him.

If you carefully study the composition of sausages, sausages, semi-finished products purchased in the store, it becomes clear that such food is not healthy. Attention should also be paid to what fermented milk products, meat and confectionery products are made of, they also often contain harmful additives in our time that increase the shelf life of the product, improve its taste and presentation.

A balanced diet for the purpose of losing weight is best chosen together with a specialist, since it is necessary not only to calculate the number of calories, fats, carbohydrates and proteins needed during the day, but also to analyze the body's need for chemical elements by blood test. It is best to combine diet with exercise.

Each group of products fulfills its role, therefore, diets popular among women are especially dangerous, consisting of taking one product during the day: only apples, buckwheat, or only kefir. After some time, with a similar regimen, weakness, decreased immunity will appear. Losing weight in such conditions is stressful for the body, and it is possible that the kilograms will return as soon as a person begins to eat fully again.

Also, the so-called fasting days, if the rest of the time to abuse unhealthy food. Go to healthy food must be literate and measured, a person must be morally disposed to new life, and not suffer from prohibitions and restrictions, which means inevitable breakdowns.

Are fruits and vegetables a must on the dinner table?

Since childhood, everyone knows about the benefits of vegetables and fruits. They contain a large amount of vitamins, minerals, can improve digestion. In summer, the human body is especially saturated with useful elements that enter it, including thanks to this group of products and provide protection and immunity. cold winter. By spring, on the contrary, beriberi sets in, associated with a lack of nutrients that a person receives only through greenhouses and fruits, and they can be harmful to health if nitrates and pesticides are used in their cultivation. Therefore, there is a quality control of products at the state level.

Fruits and vegetables are most useful in their original form, their benefits are somewhat reduced after heat treatment and the addition of sugar or salt in the preparation of jams, lecho, adjika and other canned dishes. However, potatoes, carrots, cabbage, onions, stewed, fresh or baked beets are useful and should be present in the diet of every family.

This also applies to many other vegetables, as well as fruits: apples, bananas, oranges, grapes, etc. They should be consumed in limited quantities, since in addition to vitamins they contain a fairly large amount of sugar, and it is advisable to do this in between meals, and not immediately after meals, since an apple eaten after dinner can disrupt digestion. But as a snack, a banana or pre-peeled carrots are great and will allow you to avoid eating sandwiches or sweets, as is usually the case.

Eating certain foods, people often do not think about the harm done to their health. Baked goods, sweets, smoked meats, convenience foods, and mayonnaise can slow down your metabolism. Fatty meat, the habit of adding sauces to food, seizing lunch with dessert in the form of a cake will also not speed up the metabolism. Insufficient consumption of water in its pure form, the preference for sweet drinks adversely affect the digestive process.

When following a proper diet, it is important to understand that it is sometimes possible to eat some of the above foods, but you should compensate for the calories received with a long walk in the fresh air or a run in the stadium and not overload the body with heavy food for the rest of the day. Constant inhibitions can cause stress or depression, so there is no need to limit yourself 24 hours a day, just stick to a generally healthy lifestyle and a balanced diet.

Human health largely depends on its daily diet. The lack of vitamins and microelements for a long time can lead to metabolic disorders, fullness and the development of various ailments. A sedentary lifestyle, sedentary work and some other factors can exacerbate the problem, so it is necessary to approach the preparation of the daily menu with full responsibility.

Four rules for a balanced diet

Balanced diet will increase your immunity, allow you to get rid of excess weight, and in combination with regular physical activity, it will help to form a beautiful body with a harmonious relief of muscles. It is enough to observe four simple rules making them part of your lifestyle.

Energy balance and calorie counting

The body should receive enough energy so that you can do everyday things without feeling tired and ill. The ratio of calories consumed and physical activity in this matter plays a key role. It is important to be guided by the following principles:

The high energy value of food against the background of a low level of activity will lead to the deposition of fat reserves;
Low calorie and increased exercise will help you lose weight if you have excess weight which you are trying to get rid of. At normal weight, dieting for weight loss can harm and lead to muscle regression. However, athletes often resort to a low-calorie diet to "dry" the body, which is not recommended for people who healthy lifestyle life;
If you increase the calorie content of food above your daily allowance, while exercising in gym or at home with special sports equipment and according to a pre-agreed program, then you can build muscle mass.

The daily intake for a woman is from 1800 to 3000 kcal, and for a man - from 2100 kcal per day. Remember that the energy value of your food should benefit the body. Foods and drinks that are high in sugar will contain more "empty" calories, which will lead to fat gain. Cereals, meat and vegetables, on the contrary, will help bring the metabolism in order.

The correct ratio of BJU

The daily diet should contain proteins, fats, carbohydrates (), taking into account your goal. Ideally, for a healthy person who is not overweight, the daily macronutrient requirement is:

Proteins about 20% (soy, legumes, eggs, meat);
Fats - 30% (fish, vegetable oils from pome crops, seafood, nuts);
Carbohydrates - 50% (various cereals, vegetables, fruits).

The ratio of nutrients can be changed. For example, losing weight should reduce the amount of carbohydrate foods and increase fat without changing the daily calorie intake. Those who want to pump up can increase proteins and reduce fats by 10-15%.

Eating mode

Balanced diet implies at least 4 meals a day at certain intervals, for example, every 5 hours. Having developed conditioned reflexes, the body will begin to prepare in advance for the intake of food, which will improve digestion, speed up metabolism and increase the absorption of macro- and microelements. Infrequent meals or spontaneous snacking lead to a slow metabolism and low production of digestive enzymes. Such stress adversely affects the health of the stomach and intestines.

Diversity in food

A balanced diet involves not only regularity, but also variety. We have prepared for you several, designed for a week with 5 or 6 meals a day. You can choose one of them, depending on your needs:

You can eat healthy and tasty with the Daily line;
To make the body embossed, the “Power” menu will allow you to pump up;
Help to lose weight - "Fit";
Keep yourself in good shape - "Balance".

With us you will save on groceries and not worry about calories. We have calculated everything for you and prepared food in accordance with all the rules of a healthy rational diet!

This is a strictly limited diet, which consists of a meager set of permitted foods. These products are most often steamed or baked. The list that can definitely include vegetables, egg whites, oatmeal, whole oatmeal, buckwheat, brown or wild rice, bran and fiber, fish and seafood, turkey. The chicken is already in question - antibiotics and hormones. Cottage cheese and milk, too - swelling from them, and lactose intolerance suddenly bloomed in full bloom. Everything else is impossible - well, or in a very meager amount.

There is another product filter − glycemic index. An indicator that refers to carbohydrate products and shows the strength and speed with which they affect the rise in blood sugar levels and, as a result, insulin release.

What should be proper nutrition? The calorie content of a healthy diet (hereinafter referred to as PP) varies, as a rule, from 800 to 1500 kcal per day. Particularly courageous accelerate to 1700 kcal. But if you need to lose weight quickly, then most often it is 1200 kcal per day.

All food is certainly weighed down to the gram and is tested for compliance with KBJU (calorie content, proteins, fats, carbohydrates). That is, if a losing weight girl decided that she eats within 1200 per day, then she, in spite of everything, must fit into the limit. At the same time, also get into the ratio of proteins, fats and carbohydrates. This is where applications like FatSecret or MyFitnessPal come to the rescue, where you can calculate the calorie content of almost any product or dish. With large errors, but the adherents of the PP turn a blind eye to this.

Proteins are absolutely safe, according to the PP.

Carbohydrates are stored in fat, so they need an eye and an eye. Fats are also dangerous, so it is better to exclude them altogether or leave light inclusions in the form of a tablespoon of flaxseed oil in the morning on an empty stomach or oily fish once a week.

The daily diet is divided into 5-6 meals. You need to eat every 2.5-3 hours. Skipping food, as connoisseurs and experts assure, will certainly lead to the fact that the metabolism (aka metabolism) will turn on the stopcock. And everything that we eat then will certainly be transformed into fat.

There is also such a thing as cheat meal, he is also a sanctioned glutton. But the cheat meal sounds trendy. This is when once a week a PP-adept allows himself to eat whatever he wants in one meal. In unlimited quantities. Even swallow a cake, even a frying pan of fried potatoes.

Separately, I want to say about salt, which is completely excluded. This most often leads to a violation of the water-salt balance in the body, which will inevitably cause swelling. Those edema that look like extra pounds of fat, with which an even more fierce struggle subsequently begins. Useless, really.

What does cutting calories, avoiding fats and carbohydrates lead to?

If you look at proper nutrition soberly, and not under the influence of euphoria from kilograms melting on the scales, you will notice that this is, in fact, a low-calorie diet with a very meager set of products. Doctors call this a deficit mode.

There is no question of protein deficiency - the PP diet excludes this.

With a carbohydrate deficiency, a person does not get the right amount of energy for a normal life - not to mention the fact that he does not have enough fuel for training. But everyone who sticks to PP knows that carbohydrates are stored in fat. Therefore, they calculate to the gram.

With a deficiency of fat, the body turns off the light on several floors of its house at once: it stops producing hormones, pauses the reproductive function, saves on skin quality, lets hair float freely, slows down the speed of the brain, impairs memory - and that's not all. Simply put, serious disruptions begin in the body. They only let you know about yourself not the next morning, but a few months later - when the “margin of safety” ends.

It turns out this situation: we like what we see in the mirror, but our body is very, very bad from the inside. Only we don’t hear and don’t feel it, because we get into a strong dependence on the new image of the body - thinner, with a clear muscular relief, on which jeans of the 2005 model are easily fastened. And this dependence is many times stronger than the alarm signals that the body sends.

And this is where the head and body break occurs. At some point, they cease to be friends and begin to live each according to their own program: the head is afraid of everything that does not fit into the framework of the PP, and the body tries to survive in these conditions. It is to survive, I emphasize. It suffers and is depleted, receiving a mean and monotonous set of macro- and micronutrients.

The pleasure of eating

As a person who has experienced this same PP for more than a year, I can say for sure: the feeling of guilt before oneself in this story happens much more often than the pleasure of eating. You eat an apple and frantically calculate in your head whether it fits into your daily calorie intake. You come to an event and when you see the food, you start to get nervous. You snap for sweets (because you can’t help but snap) and then reproach yourself for it, promising to certainly increase the portion of cardio at the next workout. You are constantly at war with yourself and with your food.

At the same time, it is food that becomes the center of your universe: buy groceries for the week, prepare food for tomorrow or for the whole week, weigh portions, sort into containers, set alarms on your smartphone for every meal, take everything with you, eat the contents of the container, wherever no matter where you were - at work, in the store, on the subway, run into the store again. And so every day.

And this is against our nature. When something goes wrong, the body fights back and declares war. He starts behaving harshly and unpredictably. We understand that everything was started for the sake of the cherished XS. And for him it looks like an attempt by the hostess to kill him.

Food should be pleasurable just like other human physiological needs! If you perceive food as proteins, fats and carbohydrates in strictly permitted proportions, you already have problems.

At the moment when you catch yourself feeling guilty about what you have eaten, you can start sounding the alarm: your head and body have lost mutual understanding. And then either you pull yourself together, or sooner or later it will have to be done by a psychotherapist.

Eating disorders

This is what doctors call all models of eating behavior that go beyond the normal. Here and orthorexia, and anorexia, and bulimia, and compulsive overeating. There are many more eating disorders, but these are the most common.

And if anorexia is visible to the naked eye, because a person literally loses weight to the bone, then the same orthorexia or compulsive overeating is a problem inside a person.

Fortunately, today the image of the ideal body has changed, and girls are no longer chasing bones and skin. Therefore, anorexia nervosa is becoming less common and, as a rule, among adolescents.

But mental disorders are gaining momentum, which are not so obvious outwardly, but which are fraught with great danger to humans.

The girl who sits on the PP and trains regularly is most likely a perfectionist. She is used to the fact that everything is fine with her and even perfect. Everyone admires her success. Therefore, when problems begin in her head, she does not even allow the thought to openly ask for help.

How to admit to everyone that she is weak and needs support? No, she will do everything herself.

Sooner or later, problems with kilograms begin - they grow. An acute desire to control body weight leads to the fact that the measures become more and more stringent. The caloric content of the diet drops even more, cucumbers and water actually remain on the list of allowed foods, food breakdowns are increasingly occurring. Then a deafening feeling of guilt, again a restriction in food, again a breakdown - and so on in a circle.

But it all started harmlessly: weigh food, count calories, eat every three hours, do not eat nasty things.

You can try to help yourself on your own, expanding the boundaries of what is permitted and honestly removing tough prohibitions. But awareness is important here. Pretending that you allowed yourself carbohydrates at night is not the same as allowing them and relaxing. Only when the body believes you, he will go to reconciliation.

Doctors' articles will also help - there are a lot of them on the Internet.

You can read the book of the psychotherapist Svetlana Bronnikova "Intuitive Eating" - there all nutritional disorders are sorted out by the bones. And recommendations are given to each. You can contact a specialist if you have a good one in mind. But in no case should you withdraw into yourself and keep the problem inside.

Proper nutrition for women is a healthy diet

Only after going through all the stages of PP, I realized that it has nothing to do with a healthy diet. Healthy is intuitive. When you eat, feeling hungry, when you get joy and pleasure from food. When in your head at the sight of a plate the built-in calculator does not work. When you are not afraid to eat extra fruit, because it will not fit into the KBJU. When you perfectly understand which food is harmful and which is healthy, but at the same time you don’t live only with thoughts about food, containers and PP recipes, you don’t hang out on specialized online stores. You just live. And rejoice. And don't blame yourself. And you train for pleasure, not to work off what you eat.

Think about it if you are in PP.

Instead of P.S. : how not to become a victim of proper nutrition

1. Counting calories and weighing food is, in principle, normal, if not delayed. It is enough to indulge in a month just to understand what, for example, 100 g of buckwheat or fish looks like. But do not turn your life into an endless pursuit of KBJU.

2. What gives proper nutrition? Know that so far there is not a single adequate scientific study that would confirm the benefits of fractional nutrition. But doctors, as one, say that frequent snacking is constantly elevated insulin and the risk of developing type 2 diabetes.

3. Do not allow hard prohibitions. A common truth: the more you forbid something to yourself, the more painful the breakdown will be later.

4. Without fanaticism! We all understand what unconditionally looks like junk food- we refuse it. We don’t go to extremes, we don’t bake amaranth flour cookies with the addition of protein and stevia.

5. We eat by feeling - when we feel hungry, and not by an alarm clock.

6. We eat without haste. That is, if we eat, then we eat, and do not scroll through Instagram or anything else on the smartphone. So the understanding that you are full will come faster.

7. We don’t make a cult out of food and don’t get hung up on every calorie. The body is still more cunning, and it will take its toll - no matter how you resist.

8. Trying to come to terms with the fact that a healthy body is not a fat-free body. This is the most difficult in the whole story, but you have to work with your head and the perception of the reflection in the mirror.

9. Find a nutrition system for yourself that you can easily last for several years. On which both your brain and your body will be pleasant and comfortable.

10. Trust your body. And stop controlling everything.

Tatyana Kurbat writes more about fitness, nutrition, food supplements and everything that a girl who takes care of herself needs in her LiveJournal and Instagram.

Popular

Levina Nina Gennadievna

Biology teacher

MOU Tsninskaya secondary school №1

Tambov region

Topic: "Proper nutrition is the key to health", Grade 8

The purpose of the lesson: Develop healthy eating habits.

Lesson objectives:

educational - to show the influence of food on the normal life of a person; to form in students the concept of "rational nutrition"; to reveal the relationship between rational nutrition and human health.

Educational - educate respect for their health.

Educational - to continue the development of skills for the application of biological knowledge in practice; the ability to draw conclusions, analyze; develop students' speech, develop their opinion during the discussion.

Lesson type : learning new material

Equipment:

computer, multimedia projector, screen, presentation "Proper nutrition is the key to health" Grade 8,

During the classes:

I. Organizational moment

II. Lesson topic message

Lesson topic:"Proper nutrition is the key to health." (slide 1)

Epigraph of our lesson: We don't live to eat, we eat to

to live" (Socrates)

III. Setting learning objectives

Questions(slide 2)

What do you think is proper nutrition?

What kind of food is rational?

What are the principles and norms of rational nutrition?

Are your height and weight appropriate for your age?

At the end of the lesson, you will answer these questions yourself.

IV. Learning new material

A) Work with text.

You have text on the tables. Get to know him and say: “What influences the nature of nutrition?”

Trainer answers: (slide 3)

growth

physical development

neuropsychic development

hematopoietic process

vision

sexual development

maintaining the normal condition of the skin

protective function of the body (resistance to infections, aggressive environmental influences, heavy metals, radiation exposure and other adverse effects)

B) Protection of projects.

There are different food systems. You have prepared projects: vegetarianism, raw food, separate meals, mixed food.

C) Performance of groups with presentations.

We listened to all the speeches and, taking a rational grain from each, I bring to your attention the Draft Set of Rules for Proper Nutrition for Schoolchildren: (Slide 4)

1. Eat regularly, and preferably 4-5 times a day. If you follow these recommendations, the feeling of hunger will not arise and, sitting down at the table, you will be completely satisfied with a small portion.

2. Thoroughly chew food, do not abuse salty and peppery foods.

3. Food should be varied. Be sure to include fruits, milk, dairy products, fish, vegetable oil, vegetable salads in the diet. These products contain substances necessary for a growing organism. Less flour and sweets should be consumed.

4. Nutrition should be balanced and energetically justified.

D) Discussion.

V. Physical education minute.

Starting position: we sit straight, legs bent at the knees at a right angle, hands on the belt. At the expense of one or two, we smoothly tilt our head back, bend our back in the thoracic region, and pull our elbows back. On the count of three or four, we tilt our head forward in the thoracic region, we move our elbows forward. Repeat 5-6 times (to relieve fatigue from the muscles of the back, neck, shoulder girdle).

Have a rest? And now we continue to work.

D) Work in notebooks.

What do you think, what principles of rational nutrition can we single out?

The basic principles of rational nutrition are as follows: (slide 5)

regularity;

moderation;

usefulness;

balance;

diversity;

Students write the principles in a notebook.

What proverbs and sayings about food and products do you know? (slide 6)

Where there are feasts and teas, there are sicknesses.

A hundred diseases enter through the mouth.

Eat right and you don't need medicine.

Chew well - swallow sweetly.

The most accurate clock is the stomach.

Shorten dinner - lengthen life.

Dinner is not needed, there would be lunch.

Do not go to bed full - you will become healthy.

Eat your fill, and work until you sweat.

A thousand treats, but one health.

Dinner without vegetables is a holiday without music.

VI. Importance of proper nutrition.

What are the main ingredients of food?

Proteins, fats and carbohydrates are the main components of food and the main sources of energy.

Trainer messages (slide 7-9)

Importance of fats in nutrition.(appendix 2)

Importance of proteins in nutrition.(Appendix 3)

Importance of carbohydrates in nutrition. (Annex 4)

In what units is the amount of energy measured in the science of nutrition?

The amount of energy in nutritional science is measured in kilocalories (Kcal).

For example, 1 g of fat gives a person 9 kcal, 1 g of protein or carbohydrates - 4 kcal. Using these numbers? doctors calculate the energy needs of different people and determine the calorie content of daily rations. The calorie content of the food should correspond to the energy consumption for different kinds activities performed during the day, as well as to maintain the vital functions of the body.

Currently, on any food product packaging, in addition to indicating the composition, information is reported on the content of proteins, fats, carbohydrates, vitamins and its calorie content in 100 g of the finished product.

VII. Search and research work.

1) Practical work.

Review the packages you brought to class. Find calorie information on your packages. (Several students voice information).

These properties of products are used to formulate a diet. Now we will make a daily diet. You will work in pairs. On the tables you have cards with tasks.

2) Independent completion of tasks (work in pairs)

Students are divided into pairs, each pair performs three tasks.

Exercise 1.

It is known that in order to replenish energy costs per day, 14-17-year-old boys should consume an average of 2900 kcal with food, girls - 2600 kcal. Using the data in Table 1, calculate how many kilocalories you spend per day (you can round up to half an hour).

Task 2.

Calculate daily ration nutrition, based on their own need for kilocalories. The most optimal four meals a day. Remember that the calorie content of breakfast and dinner should be 25% of the total kilocalories per day, lunch - 35%, afternoon tea - 15%. To compile the menu, use the data in Table 2. The daily volume of food (together with the liquid you drink) should be in the range of 2.5-3 kg.

When compiling the menu, remember that it is useful to eat milk porridge or another dairy product for breakfast; lunch, if possible, should include an appetizer (salad from fresh vegetables), the first course (any soup), the second (meat or fish with a side dish) and the third (juice, compote or drink); Be sure to eat a few fresh fruits throughout the day.

Task 3.

Determine the optimal time for you to take, given that physiologists advise that the interval between meals should not exceed 4-4.5 hours, and the minimum break should be at least 3 hours. In addition, please note that the interval between dinner and going to bed should not be less than 2 hours. Record the data in Table. 4 and compare them with the recommended ones.

Checking the execution of tasks.

3) Drawing up the rules of the human diet.

Guys, you did the right thing. Formulate the rules that must be observed when compiling a daily diet.

When compiling a person's diet, the following rules should be followed: (slide 10)

The calorie content of the diet should correspond to the daily energy consumption;

It is necessary to take into account the optimal amount of proteins, fats and carbohydrates for persons of this type of work (and for children - age);

The best diet involves four meals a day (first, morning, breakfast should be 10-15%, second breakfast 15-35%, lunch 40-50% and dinner 15-20% of total calories);

Protein-rich foods (meat, fish, eggs) are more rational to use for breakfast and lunch. For dinner, you should leave dairy and vegetable dishes:

In the diet, about 30% should be proteins, fats of animal origin

And now let's find out what corresponds to your body weight, your height and age. (slide 11)

4) Individual work.

Calculate the body weight corresponding to your height and age using the formula:

Body weight (in kg) = 50 + 0.75 (T-150) + (A-20) / 4

T - height in cm; A - age (in years)

Compare your results with the actual data. Is your weight appropriate for your height and age?

VIII. Reflection.

Proper nutrition ensures the normal physical development of the child, prevents the occurrence of such abnormalities as growth retardation, the development of rickets, anemia, obesity, allergic manifestations, and digestive disorders. Nutrition also has a decisive influence on the development of the central nervous system, its intelligence, and the state of working capacity. In our time - time large overloads, a significant flow of information, an accelerated pace of life, the possibility of stressful situations - it should be remembered that proper nutrition largely contributes to the formation of an organism capable of overcoming the difficulties of life.

IX. Analysis and evaluation of the success of achieving the goal of the lesson.

Can you answer the questions you asked at the beginning of the lesson? (slide 2)

X . Information about homework. (slide 12)

To consolidate knowledge about healthy nutrition and skills in compiling a diet as homework you can offer schoolchildren to develop a menu for the next day; calculate the calorie content of your daily diet, evaluate its calorie content.

Attachment 1.

The value of nutrition in human life reflects the expression of G. Heine

"Man is what he eats", thereby emphasizing the exceptional role of nutrition in shaping both the body and human behavior. The nature of nutrition affects the growth, physical and neuropsychic development of a person, especially in childhood and adolescence. Proper nutrition is an absolutely essential factor for ensuring normal hematopoiesis, vision, sexual development, and maintaining the normal condition of the skin. It should be noted that a healthy diet also determines the severity of the protective function of the body, increasing the resistance of children to infections, aggressive environmental influences, heavy metals, radiation exposure and other adverse effects.

Appendix 2 Importance of fats in nutrition.

Dietary fats are not only a source of energy, but also supply material for the biosynthesis of lipid structures, in particular cell membranes, in the body. Fats have the highest energy value. When burning 1 g of fat, 37.7 kJ (9 kcal) of heat is released (when burning 1 g of protein or carbohydrates, only 16.75 kJ (4 kcal)). Distinguish between animal and vegetable fats. They have different physical properties and composition. Animal fats are solids. They contain a large amount of saturated fatty acids with a high melting point. Vegetable fats, unlike animal fats, contain a significant amount of polyunsaturated fatty acids, which are essential nutritional factors. Fat products, in addition to fats consisting of glycerol and fatty acids, contain sterols, phospholipids and fat-soluble vitamins that have a pronounced physiological effect.

Appendix 3 Importance of proteins in nutrition.

Proteins play an extremely important role in human nutrition, as they are the main component of the cells of all organs and tissues of the body. The main purpose of food proteins is the construction of new cells and tissues that ensure the development of young growing organisms. AT adulthood when the growth processes are already fully completed, there remains a need for the regeneration of worn out, obsolete cells. For this purpose, protein is required, and in proportion to the wear and tear of tissues. It has been established that the higher the muscle load, the greater the need for regeneration and, accordingly, for protein. Proteins are complex nitrogen-containing biopolymers, the monomers of which are amino acids. Proteins in the human body perform several important functions - plastic, catalytic, hormonal, specificity and transport. The most important function of food proteins is to provide the body with plastic material. The human body is practically devoid of protein reserves. Their only source is food proteins, as a result of which they are indispensable components of the diet.

Appendix 4 Importance of carbohydrates in nutrition.

Carbohydrates as essential components of the diet not only determine the main energy homeostat of the body, but are also essential for the biosynthesis of many carbon-containing polymers. Throughout life, an average person consumes about 14 tons of carbohydrates, including more than 2.5 tons of simple carbohydrates. Carbohydrates are the main component of the human diet, as they are consumed about 4 times more than proteins and fats. With a conventional mixed diet, about 60% of the daily energy value is provided by carbohydrates, while only 40% is provided by proteins and fats combined. Carbohydrates in the body are used primarily as an energy source for muscle work. The more intense exercise stress the more carbohydrates are required. With a sedentary lifestyle, on the contrary, the need for carbohydrates decreases. About 52-66% of carbohydrates are consumed with grain products, 14-26% with sugar and sugar products, about 8-10% with tubers and root crops, 5-7% with vegetables, fruits

Table 1. Energy expenditure for various activities

Kind of activity

Table 2. Energy value of some foods and dishes

Product name, dishes

Table 3 Daily diet

meal

Table 4 Meal Hours

meal

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