How many kcal are in 1 g of protein. Calorie content of food

Currently, adherence to the principles healthy image lifestyle (HLS) is very popular. Proper nutrition is considered an integral part of it. To maintain your weight or get yourself into the required form, you need to eat a balanced and nutritious diet. Therefore, it is important to understand what the energy value of foods is, how many calories are contained in 1 gram of proteins, fats and carbohydrates.

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Calories of proteins, fats and carbohydrates

Energy value(EC) of food products is determined by the amount of energy that the body receives when consuming them. The most important nutrients that almost completely provide humans with necessary calories, are proteins (B), fats (F) and carbohydrates (C).

EC is measured in calories (cal), or more precisely in kilocalories (kcal). 1 kcal is equal to 1000 cal.

Calorie content of main food components:

in 1 g B - 4 kcal;
in 1 g U - 4 kcal;
in 1 g F - 9 kcal.

From the presented list it is clear that fats have the greatest energy value, while proteins and carbohydrates are 2 times less caloric.

Why do you need to know EC?

Despite the fact that the most high-calorie substances are F, the basis of nutrition is U. A balanced diet contains about 45-50% U, 30% B, 20% F.

It should be understood that meals including large quantity Well, it will be high in calories. A person on a diet consumes no more than 1500 kcal daily. If his diet is balanced, he can afford a large number of variety of dishes. And if 50% of his menu consists of foods that have high energy value, they take up the entire calorie supply for the day. With this ratio, the number of dishes will be halved. Therefore, if you want to lose weight, the level of F decreases to 10-15% and B increases.

Knowledge of energy value nutrients It is also necessary in the opposite situation - if necessary, increase the weight. Actors often have to gain about 15-20 kg in 1-2 months. The basis of the diet in this case is fats. And if it is necessary to gain muscle mass (for example, for athletes), nutrition should be based on proteins. But at the same time balanced diet only works in conjunction with strength training.

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Energy value, or calorie content is the amount of energy released in the human body from food during the digestion process. The energy value of the product is measured in kilocalories (kcal) or kilojoules (kJ) per 100 grams. product. The kilocalorie used to measure the energy value of food is also called " food calorie", therefore, when indicating calorie content in (kilo)calories, the prefix kilo is often omitted.

Also, per 100 grams of product, its

The nutritional value- content of carbohydrates, fats and proteins.

For products that are not yet ready for consumption - pasta, cereals, dumplings and the like - the energy and nutritional value is indicated per 100 grams of the original (that is, raw or dry) product.

Energy value of main food components

The table shows only average values for each class of substances. Exact values may vary slightly from substance to substance.

Food Component	Energy value, kJ/g	Energy value, kcal/g

Alcohol

Carbohydrates
Carboxylic acids ( lemon acid and etc.)
Polyhydric alcohols (glycerin, sweeteners)

The energy value of products is calculated per 100 g of edible part. To determine the theoretical calorie content, the caloric content of nutrients must be multiplied by the percentage of the corresponding nutrients. The sum of the resulting products is the theoretical calorie content of 100 g of product. Knowing the calorie content of 100 g of a product, you can determine the calorie content of any quantity (300 g, 1 kg, etc.). Knowing the theoretical caloric content, you can find the practical (actual) caloric content by multiplying the result of the theoretical caloric content by the digestibility as a percentage and dividing the product by 100. Example Determine the theoretical caloric content of 1 glass (200 g) of cow's milk. Using a chemical composition table or a merchandising textbook, we find the average chemical composition cow's milk(in%): fat - 3.2; proteins - 3.5; milk sugar- 4.7; ash - 0.7. Solution. 1. Calorie content of fat in 100 g of milk: 9 3.2 = 28.8 kcal. 2. Calorie content of proteins in 100 g of milk: 4 3.5 = 14.0 kcal. 3. Calorie content of carbohydrates in 100 g of milk: 3.75 4.7 = 17.6 kcal. 4. The theoretical calorie content of 100 g of milk will be equal to: 28.8 kcal + 14.0 kcal + 17.6 kcal = 60.4 kcal 5. The theoretical calorie content of 1 glass (200 g) will be equal to: 60.4 2 = 120.8 kcal = 505.4 kJ 6. The actual calorie content of 100 g of milk is: (28.8 94) : 100 + (14.0 84.5) : 100 + (17.6 95.6) : 100 = 54.73 kcal = 229 kJ

All products differ in the content of fats, proteins, carbohydrates and nutrients. Also, each product has a certain calorie content - that is, it can give us a certain amount of calories.

Vitamins or minerals do not contain calories; they are found in proteins, fats and carbohydrates. The calorie content of food depends on them, since it is during their processing that energy is released. Most high calorie content have fats, in second place are carbohydrates and proteins. If you want to increase body weight, you need to increase the calorie content of your diet by 20-25% (preferably from fats and proteins), and if you want to lose a few kilograms, then reduce by 20% (it is better to reduce the consumption of carbohydrates and fats for this purpose). food). A change in the calorie content of the daily diet by more than 20% is fraught with stress for the body and metabolic failure. This knowledge will help you easily control your daily calorie intake, and therefore your weight, and create a balanced diet that will give you the necessary amount of energy and ensure performance throughout the day.

How many calories are in carbohydrates, fats and proteins, are high-calorie foods needed in the diet?

The most high-calorie foods are fats. 1 g of fat, when broken down, provides about 9 kcal of energy. Calorie content of food high content fat, respectively, the highest - these are fatty meats, fish and poultry, lard, vegetable and butter, as well as foods such as nuts, which contain a lot vegetable fats. The share of fats in the total daily diet is about 30%.

The caloric content of carbohydrates is half lower than that of fats - a little more than 4 kcal per 1 g.

You can independently calculate the calorie content of some dishes. For example, a teaspoon of sugar (2 g) is almost 100% carbohydrates. Accordingly, we determine that tea with sugar will give us about 9 kcal. To burn them, you need about 5 minutes of running in place or 10 minutes of driving. Carbohydrates are divided into complex and simple. Simple sugars are sugar and saccharides found in fruits, sweet vegetables, honey, and berries. They quickly break down and are absorbed into the blood. Complex ones are starch, fiber, etc., found in bread, flour, cereals and cereals, vegetables and fruits, pasta, legumes. They split for a long time, gradually. The calorie content of simple and complex carbohydrates is the same, but due to the fact that the rate of their breakdown is different, they release energy differently. Sugars “flare up” and give off all their energy, which is immediately spent by the body or stored in adipose tissue if there is too much energy. Complex carbohydrates, like a stove, release energy gradually, so they will provide you with strength longer than the same amount of simple ones. The calorie content of carbohydrates is the basis of the calorie content of our diet. They should be at least 60%, since it is the calories obtained from complex carbohydrates that supply us with constant energy and performance throughout the day.

The calorie content of proteins is about 4 kcal per 1 g. Proteins are contained in lean meat, poultry and fish, dairy products, eggs, seafood, legumes, mushrooms. IN daily ration they are given a share of 10-15%.

Knowing the calorie content of foods, we can eliminate high-calorie foods with little nutrients from the diet and replace them with satisfying and nutritious meals with less high calorie content. Or, if we need a quick energy boost (for example, when playing sports), we can eat something with high content simple carbohydrates and provide yourself with high activity for 1-2 hours. You can also allow yourself high-calorie foods for breakfast - you will get a boost of energy, and by the end of the day, all the calories eaten in the morning will be processed.

Before going to bed, on the contrary, we will choose dishes with lower calorie content in order to sleep peacefully and have a good rest. Don’t forget that you need to have dinner at least 3-4 hours before bedtime - then dinner will have time to be digested and some of the calories received at dinner will already be spent.

What has a lot of calories?

High calorie foods include:

sugar and products containing sugar (jam, syrups);
potato;
flour, starchy products;
white polished rice;
cereals and muesli with fruit additives;
chicken and meat broths;
fatty meats, fish, fatty poultry;
salo;
semi-finished meat products, sausages;
canned fish, smoked fish;
butter and vegetable oil;
ketchup, mayonnaise;
fast food;
nuts and grains;
fruit juices;
sweet dairy products and fermented milk products 5% fat or more;
dried fruits;
chocolate, confectionery, meringue, soufflé;
some other products.

In ordinary life, we do not need too many calories - we spend no more than 2000-2500 kcal per day with an average physical activity, so the body stores all excess calories in fat reserves. Therefore, it is better to replace fatty meat in our diet with lean meat, chicken thighs - chicken breast, white polished rice - brown rice, lard - low-fat ham, mayonnaise - low-fat sour cream, fried potatoes- stewed beans, etc.

But there are also times in life when you need to eat something that has a lot of calories, and “fast” ones - this, as was said, is important for athletes (after training, they even drink carbohydrate cocktails to replenish energy losses). Schoolchildren and students also use this method when taking exams - they eat chocolate during the exam. On hikes, when physical activity, in unfavorable temperature conditions (for example, in the cold in winter) or if it is necessary to maintain efficiency and activity for additional time (for example, for motorists), high-calorie foods will come in handy - you eat a small amount of food and get quick results in the form of energy. As a source fast calories Suitable, as already mentioned, are chocolate, honey, caramel, candies, sweet fruits, nuts and even soda (even though it is very harmful).

In everyday life, it is better not to get carried away with high-calorie foods and eat a balanced meal with average calorie content and high content of all nutrients and beneficial substances that the body needs for normal functioning. If you decide to eat something high in calories or carbohydrates, it is better to do it in the first half of the day, so that by the end of the day all your extra calories have time to be processed.

Carbohydrates

Carbohydrates should make up 40-50% of your total caloric intake if you are not losing weight, but maintaining your weight at a normal level, and 30-40% if you are in the process of losing weight. Carbohydrates are the main source of energy for your body. The more active your life, the more carbohydrate foods you should include in your diet. But there is one BUT...

While carbohydrates do a good job and provide you with the energy you need to work, exercise, and even relax, they are also quite insidious. , you need to consume it correctly, namely: at a certain time of day, in certain quantities and in certain products. Too many restrictions, you say. But it won’t work out any other way with carbohydrates, since neglecting these rules will entail:

1) their excess, and this will subsequently lead to excessive fat storage and the appearance of extra pounds on the scales;

2) their deficiency, which manifests itself in poor health, loss of strength, lethargy and depression, drowsiness and fatigue even at the beginning of the day.

A certain time of day means that it is best to consume in the first half of the day (before 2 o'clock in the afternoon).

In certain quantities means: consume no less than 30% and no more than 50% of carbohydrates from total calories your diet.

And I present a list of specific products below. It indicates some productshigh in carbohydrates per 100 g of product.

Foods containing carbohydrates

It should be remembered that you should give preference foods containing complex carbohydrates. They are slowly absorbed by your body and do not cause a sharp increase in blood sugar and the release of the hormone insulin, which is the main “fat store” in the body.

Below I give examples of “good” complex carbohydrates that should dominate your diet. daily menu, and “bad” fast carbohydrates, which you should, if possible, avoid altogether or at least not consume frequently.

We seem to have figured out carbohydrates. The most important thing you need to remember:

Carbohydrates should make up 40-45% (for weight maintenance) or 20-30% (for weight loss) of your total caloric intake.
Your menu should be dominated by foods containing complex carbohydrates(porridge, bread from coarse, pasta from durum varieties wheat, etc.)
Minimize your intake of “bad” carbohydrates and foods containing fast carbohydrates(some fruits, sweet drinks and juices, cereals instant cooking, sugar, etc.)
Consume carbohydrates in the morning.

Squirrels

Protein is the main building material for your muscles and the source essential amino acids, therefore, proteins should make up 40-45% of the total calorie content of your diet if you are not losing weight, but maintaining your weight at normal, and 45-50% if you are in the process of losing weight or.

In this table you can familiarize yourself with the products that have increased content protein per 100 g.

Products containing protein

Proteins are divided into two types: animal and plant origin. Your diet should include foods containing protein both types. But you should know that animal proteins are complete, they have a high degree of absorption and a rich amino acid composition. While proteins of plant origin, on the contrary, are not completely absorbed by our body and have a poor amino acid composition.

Below are products containing protein of animal and plant origin.

Remember that a person needs to consume 1.5-3.5 g of protein per 1 kg of weight (a smaller amount will lead to its deficiency, and the body will be forced to compensate for it from your muscles and organs). This figure can reach a higher value (5-6 g), but this is if you have heavy training with iron and your goal is to gain weight. Otherwise, your body does not need such a larger amount of protein, since an excess of protein has a bad effect on the liver and kidneys, overloading them with its breakdown products, and also leads to the accumulation of ketone bodies, which can cause intoxication of the entire body. Therefore, using foods containing protein in large quantities, you need to remember that everything is good in moderation. Proteins are your help in creating beautiful body with sculpted muscles, but only if you adhere to the following rules:

Eat proteins from both animal and plant sources, but choose more products containing protein animal origin (eggs, fish, cottage cheese, chicken, beef, etc.)
Consume required quantity protein based on your workouts, weight and caloric intake. The average amount of protein is 2 g per 1 kg of weight.
The evening meal should be mostly protein. Try to use foods containing protein and steamed, either boiled or baked in the oven.

Fats

Fats are another source of energy, but more powerful than carbohydrates. Internal fat together with subcutaneous fat, which we all hate so much and which we want to get rid of, actually have a number of very important functions in our body:

- fats are the main source of energy during illness and famine, when the supply of nutrients to the body is reduced or not received at all;

- fats help our blood vessels remain elastic and can be easily walked on nutrients to all cells and tissues of our body;

— fats are responsible for the condition of hair, nails and skin (this is especially important for us girls);

- fats are involved in the synthesis of hormones and are responsible for the normal menstrual cycle in girls;

- fats improve the taste of food, etc.

Products containing fats must be present in your daily diet nutrition.

Average amount of fat necessary for a person is 1 g per 1 kg of weight. This is approximately 25-30% of the total calorie content of your diet, both for those losing weight and for those not losing weight.

Products containing fats

Speaking of fats, you should know that there are saturated fats and unsaturated fats. The first category is healthy (good) fats, consuming them in moderation helps the body burn fat! And the second category is harmful (bad) fats; consumption of such fats leads to the accumulation of cholesterol and atherosclerosis.

Below I provide a list of foods containing good and bad fats.

So, let's sum it up with fats:

Products containing fats it is possible and even necessary! As a percentage of fat, our body should receive 20-30%, in grams - about 1 g per 1 kg (if you lose weight, it can be reduced to 0.8 g).
Consume foods containing healthy unsaturated fats(vegetable oils, nuts, seeds, fatty varieties of sea fish).
Try to avoid eating fatty foods in the evening.

Well, we figured it out, what foods contain proteins, fats and carbohydrates and in what quantities. Now you know that foods containing carbohydrates, it is better to consume in the first half of the day; foods containing protein, are important for the growth and recovery of your muscles; A foods containing fats, are responsible for the normal condition of nails, hair and skin. All this should not be forgotten and taken into account when drawing up your menu for the day.

Your coach, Janelia Skripnik, was with you!

I wish you, dear girls, to eat right and always stay healthy and slim!

To maintain a slim figure, increase muscle mass, develop strength, an optimal supply of proteins, fats and carbohydrates is necessary. To determine which food products contain them, in what proportion to consume them, how to take into account their compatibility and calorie content, the appropriate tables are used.

Protein products

A protein molecule consists of carbon (about half), as well as phosphorus, iron, sulfur, hydrogen, and oxygen.

The body builds cells from protein. IN digestive system protein products are broken down into amino acids, which enter cells with the blood and are used for construction or provide energy.

Protein supplied with food does not accumulate in the body - it is either absorbed or excreted.

Eggs, dairy products, beef, pork, rabbit, poultry, fish, seafood (caviar, crabs, shellfish) are rich in proteins. There is a lot of vegetable protein in soybeans, lentils, legumes, and mushrooms.

Protein in salted, smoked or canned fish Digested and absorbed worse.

Protein chicken eggs It is almost completely absorbed, but this product is quite high in calories.

The body digests dairy and egg white, a little slower - fish and meat, relatively slow - vegetable. Protein foods are digested in an acidic environment. Freezing and thawing reduce the benefits of protein by almost half.

Protein foods stimulate the body's synthesis of growth hormone, which suppresses excess glucose consumption.

Plants produce amino acids, the primary natural proteins. The animal's body breaks down the plant in the digestive system into amino acids, from which it forms animal proteins.

Plant proteins are necessary for the human body.

Some scientists believe that consuming animal proteins clogs the cellular protoplasm, disrupting its original structure, which causes disease and aging. In addition, up to 70% of the energy contained in it is spent on digesting animal protein.

The daily protein intake is 80-100g (based on 1-1.5g of protein per 1kg of body weight). When 1g of protein is burned, 4kcal is released. With an excessive intake of protein products, the liver and kidneys suffer.

This rule is controversial. Some researchers believe that 60g of protein per day is enough for an adult, 25g for the elderly. A child needs three times more protein than an elderly person, i.e. 75

Academician Amosov N.M. To replenish essential amino acids, I consumed a little milk and meat (50g).

The World Health Organization has established standards: a man weighing 65 kg needs from 37 to 62 g of protein every day, a woman weighing 55 kg needs 29-48 g.

The body does not accumulate protein, burns it to avoid turning into toxic substances (cadaveric poison). Forced utilization (digestion) of excess protein requires energy, which may no longer be enough to absorb carbohydrates or fat, so they are stored in an undigested form, which leads to obesity and increased stress on the heart.

Protein releases half as much energy as carbohydrates.

A certain amount of protein is produced by the intestinal microflora, using dissolved in digestive juices nitrogen.

A lot of protein contains common and affordable product- sunflower seeds.

Some researchers deny that eating meat is necessary for muscle strength. They believe that meat has only a stimulating effect, which they mistakenly take as evidence of its significant nutritional value. In fact, consuming animal protein reduces endurance and performance.

Meat takes longer to digest in the body than other foods, which many also consider a sign of its high nutritional value. In reality, the internal organs do a tremendous amount of work. There are a lot of harmful substances in the blood, including uric acid, which causes gout to develop.

When eating animal protein, it contains harmful substances annoying nervous system, and their salts are vessels. In meat-eaters, neurasthenia, vascular, heart and blood diseases are common; they look older than their biological age.

Foods containing carbohydrates

Carbohydrates are quickly absorbed, are necessary for metabolism, are part of DNA and RNA, hormones, cell structures, and regulate metabolism. When digested, carbohydrate foods turn into water, carbon dioxide, glucose, and starch. Energy is released, which is especially necessary for the brain and muscles.

There are simple and complex carbohydrates:

simple: glucose, sucrose.
complex: starch, glycogen, which includes fiber.

Glucose and fructose quickly increase blood sugar levels. Glucose is a source of energy for nerve tissue, heart, and muscles. Fructose is the sweetest, participates in metabolic processes or is converted into glucose. Glucose and fructose contain fruits, berries, and honey.

Dietary fiber is necessary for bowel movements; it binds harmful substances. Fiber is contained in vegetables, fruits, wholemeal bread, as well as buckwheat, pearl barley, and oatmeal.

Grains and legumes are products with which the body receives not only vegetable protein, but also carbohydrates.

A lot of useful stuff in the shell of the grains. Therefore, for example, in semolina less benefit, although it is easily digested. Rice is rich in protein and starch, but low in fiber. Oatmeal is high in protein and fat.

Wholemeal bread, as well as rye bread, is healthier, although it is less digestible than white bread.

In childhood and adolescence, more carbohydrates are required. Excess consumption of foods containing carbohydrates blocks the supply of vitamins and minerals; metabolic products accumulate in the body and are difficult to eliminate.

To reduce the risk of obesity, it is better to consume carbohydrates with greens, fruits, and vegetables.

Unlike proteins, carbohydrates require an alkaline environment to digest. When burned, 1g of carbohydrates provides 4Kcal of energy.

It is believed that approximately 3/5 of carbohydrates should come from grains (cereals), 1/5 from sugar and sugar-containing products, 1/10 from potatoes and other root vegetables, 1/10 from fruits and vegetables.

Carbohydrates cover approximately half of the body's daily energy expenditure; up to 400-500g are needed every day.

Table 2. Carbohydrate content in some foods

Products (100 g)	Calorie content (kcal)	Carbohydrate content, g
Cereals
Rice	372	73
Plain flour	350	80
Nuts, dried fruits	368	65
White bread	233	50
Boiled pasta	117	25
Confectionery
Cream cake	440	67,5
Shortbread cookies	504	65
Milk ice cream	167	25
Milk and dairy products
Fruit kefir	52	17,5
Whole milk powder without sugar	158	12,5
Kefir	52	5
Meat and meat products
Fried beef sausage	265	15
Fried pork sausage	318	12,5
Fish and seafood
Fried shrimp	316	30
Cod fried in oil	199	7,5
Flounder fried in breadcrumbs	228	7,5
Vegetables
Green pepper raw	15	20
Boiled potatoes	80	17,5
Boiled beets	44	10
Boiled beans	48	7,5
Boiled carrots	19	5
Fruits
Raisin	246	65
Dried dates	248	62,5
Prunes	161	40
Fresh bananas	79	20
Grape	61	15
Fresh cherries	47	12,5
Fresh apples	37	10
Fresh peaches	37	10
Pears	41	10
Fresh apricots	28	7,5
Fresh oranges	35	7,5
Fresh tangerines	34	7,5
Fresh grapefruit	22	5
Nuts
Hazelnuts	380	7,5
Almond	565	5
Walnuts	525	5
Sugar and jam
White sugar	394	100
Honey	288	77,5
Marmalade	261	70
Candies
Lollipops	327	87,5
Iris	430	70
Milk chocolate	529	60
Alcoholic drinks
Alcohol 70%	222	35
Vermouth dry	118	25
Red wine	68	20
Dry white wine	66	20
Beer	32	10

Excessive intake of foods rich in carbohydrates leads to obesity.

In the reverse process - limitation diet(diet, fasting) - the body first uses up sugar reserves from the liver, then from the muscles, and only then from the adipose tissue.

Starch from potatoes is absorbed better than from cereals - a thin layer under the skin new potatoes contains an enzyme that accelerates the digestion of plant starch. Therefore it is more useful to use baked potato"in uniform."

Fiber is the membranes and fibers of plants. The body does not completely digest fiber and uses it to form feces. Eating foods with fiber slows down the absorption of carbohydrates and removes excess cholesterol.

Table 3. Carbohydrate (fiber) content in foods

Product (100 g)	Fiber content, g
Dried mushrooms	20
Potato	8
Raspberries	5,1
Raisins (3/4 cup)	5
Apples with peel	4,7
Nuts	4
Strawberries	4
Dates	3,6
Dried apricots	3,5
Dried apricots	3,5
Orange	3,1
Oatmeal	2,8
Bran bread	2,1
Prunes	1,6
Carrot	1,2
Bread (wheat	1,2
Peas	1,1
Buckwheat	1,1
Pearl barley	1
Beans	1
Beet	0,9
Cabbage	0,7

Fatty foods

Admission to required quantity fats are as important as the consumption of carbohydrates and proteins. Both excess and lack of lipids (lipos (lat.) - fat) are harmful to the body.

With fatty foods, the body has the opportunity to create a layer of fat, which reduces heat loss. Lipids protect tissues from damage from falls. They participate in the formation of cells, nerve pathways, and connective tissue.

Foods rich in fat also provide the body with polyunsaturated omega fatty acids. To cover them daily requirement, it is enough to consume 25-30 ml of vegetable oils daily.

Cholesterol is necessary for cells, as well as for the synthesis of hormones and vitamin D. To avoid the development of atherosclerosis, it is enough to consume 0.3–0.5 g of cholesterol per day. Foods such as eggs, cheeses, and fatty fish are rich in cholesterol.

A deficiency of fatty foods worsens the condition of hair and skin, weakens the immune system, and makes fat-soluble vitamins A, D, E, and K less absorbable.

Every day you should receive 1g of fat per 1g of protein, approximately 80-85g. For a more accurate calculation, it is assumed that the proportion of fat to cover daily energy costs should be 25-30%.

For example, if the body consumes 3000 kcal per day, then 750 kcal should be covered by fatty foods. Considering that when 1g of fat is burned, 9Kcal of energy is released, the daily share in this case will be 750 / 9 = 83g.

Animal fats should make up 70%, vegetable fats – 30% of the daily diet.

The most useful are butter and lard. Vegetable oils It is better to use unrefined ones, for example: sunflower, corn, olive, flaxseed, use them only for seasoning cold dishes.

Table 4. Fat content in some foods

Product (100 g)	Fat content, g
Vegetable oils	99,9
Butter	82
Mayonnaise	78,9
Hazelnut	67
Walnut	61
Almond	57
Sunflower seeds	52
Pork is fatty	49
Peanut	45
Smoked sausage	44
Chocolate	35
Halva	30
Cheese	27
Boiled sausage	23
Sausages	19
Herring	19
Salmon	15
Rabbit meat	13
Beef	12
Chicken egg	12
Sturgeon caviar granular	10
Chicken meat	9
Mackerel	9
Pink salmon	7
Ham	5
Milk	3,2

All sorts of harmful substances accumulate in the fatty tissue of an animal. With food products containing animal fat, they end up in human body. Therefore, you should not eat bird skin or lard rinds.

It is better to replace animal fats with foods rich in vegetable fat, nuts, seeds. It is worth limiting the consumption of pork chops, fried meat, jellied meat, fried potatoes, broths from fatty varieties fish, fatty cheeses and cottage cheese, ice cream, whipped cream.

It is especially harmful to fry in fat, so it is better to cook in a frying pan with non-stick coating. To reduce contact of fat with food, use dishes with cells at the bottom.

How to eat healthy

You need to sit down at the table with feeling, distinguishing it from appetite. As a rule, your favorite foods trigger your appetite. A truly hungry body is ready to eat any product.

After eating protein foods, you should not take liquids or other types of food for 3 hours, after carbohydrate foods – 2 hours, after vegetables, fruits – for half an hour. The time interval is necessary for the accumulation of gastric juice.

Vegetable protein, fats and carbohydrates contain nuts, seeds, vegetables, fruits.

To absorb refined sugar sold in stores, the body spends a lot of vitamins C, group B, and calcium.

Carbohydrates from fresh vegetables and fruits that have not been subjected to heat treatment provide the body with maximum energy and are quickly absorbed.

Cereals contain too few essential amino acids, vitamins A, group B, and C. Such an unbalanced composition forces the body to consume large quantities of protein foods (animal protein), which, in turn, leads to overeating.

It is useful to eat a little bread made from wholemeal flour, as well as bran.

When cooking, cereals, rice, and potatoes are boiled, which results in the formation of mucus in the body. Over time, it covers the walls of the stomach and intestines, which pollutes blood vessels, disrupts the function of the liver, kidneys, heart and others. internal organs, the body is less resistant to various diseases.

Cereal-based products are healthier when consumed with fresh vegetables, greenery, seaweed. Sprouted wheat is useful.

Bread contains almost no vitamins and microelements. The body spends 10 times more time processing cereal starch than digesting it. potato starch. Therefore, before the age of two, you should not feed your child any starchy foods.

Foods such as beans, lentils, and beans that are rich in protein increase the formation of uric acid. Eating them with bread disrupts the acid-base balance in the body.

Fermented milk products contain fats and protein; they are best consumed as a separate product or with vegetables.

Use boiled eggs preferable to meat.

It is better to replace sugar with honey, dried fruits, and fruits.

Natural, uncooked food is preferred - vegetables, fruits, nuts, seeds, fruits. Than from fewer products in a dish, the better. Variety forces you to eat more and makes digestion difficult.

Useful vegetable salads from cabbage, celery, cucumbers, radishes, tomatoes, parsley. It is enough to mix 2-3 types of vegetables and eat them without salt, vinegar, or mayonnaise.

It is better to add fats to ready meals, since they impair the absorption of proteins and create fermentation.

Proteins are healthier to eat with grains or vegetables.

It is better to replace table salt with sea salt. Or use gammasio to add salt to food: 1 part sea salt mix with 12 parts of sesame or flaxseed ground in a coffee grinder.

The basis of each meal should be fresh vegetables.

It is better to eat fruits separately, since in combination with other foods they cause fermentation in the intestines.

It is believed that 25% of the daily allowance should be for breakfast, 50% for lunch, 25% for dinner, which should be completed at least two hours before bedtime.

Half of your daily calories (50%) from food should come from foods containing carbohydrates. They quickly provide the body with energy, vitamins and minerals, as well as fiber, which creates a significant volume in the stomach and, as a result, a rapid onset of a feeling of fullness.

Proteins coming from food provide energy after burning fats; their share in the daily diet should be 20%.

Fats account for the remaining 30%. Vegetable and Omega-3 fats are preferable; they are contained in fish. It is better to avoid animal fats.

When losing weight, the body should receive at least 1000 kcal. To maintain body weight, 1500 kcal is enough. The norm is considered to be an intake of 2500-3500 kcal.

Table 5. Content of proteins, fats, carbohydrates in food products

Product (100 g)	Energy value (kcal)	Proteins (g)	Fat (g)	Carbohydrates (g)
Cereals, legumes, nuts
loaf	235	7,7	3,02	53,33
Peas	298	20,5	2,04	64,01
Buckwheat	335	12,6	3,26	54,3
Pasta	337	10,4	1,13	79,4
Oat groats	303	11	6,1	49,94
Pearl barley	320	9,3	1,13	67,5
Rice	330	7	1	73,2
Hazelnut	707	16,1	66,9	9,9
Dairy
Full fat kefir	56	2,8	6,2	6,61
Milk	61	3,2	3,6	5,16
Condensed milk	320	7,2	8,5	56
Cream 10%	118	2,8	10	4,8
Creamy ice cream	179	3,3	10	20,18
Sour cream	294	2,4	30	3,18
Cheeses	352	26	26,8	0
Fat cottage cheese	232	14	18	2,85
Low-fat cottage cheese	88	18	0,6	1,85
Fatty foods
Mayonnaise	624	2,8	97	2,6
Margarine	743	0,3	82	1
Vegetable oil	899	0	99,9	0
Butter	748	0,5	82,5	0,8
Fruits and vegetables, herbs
Apricots	41	0,9	0,1	10,8
Oranges	40	0,9	0,3	10,3
Watermelon	38	0,7	0,2	7,9
Bananas	91	1,5	0	21
Grape	65	0,6	0,2	16,8
Cherry	46	0,8	0	10,3
Polka dots	73	5	0,2	13,8
Porcini mushrooms	23	3,7	1,7	3,4
Pear	49	0,4	0,3	10,9
Melon	38	0,6	0	10,3
Raisin	262	1,8	0	66
Sauerkraut	19	1,8	0	3,2
Cabbage	27	1,8	0,1	6,8
Potato	80	2	0,4	18,1
Cranberry	26	0,5	0	3,8
Carrot	34	1,3	0,1	9,3
cucumbers	14	0,8	0,1	3,8
Pepper	27	1,3	0	7,2
Peaches	43	0,9	0,1	11,3
Tomatoes	23	1,1	0,2	5
Radish	21	1,2	0,1	3,8
Salad	17	1,5	0,2	3,1
Beet	42	1,5	0,1	12,8
Pumpkin	25	1	0,1	5,9
Apples	45	0,4	0,4	11,8
Meat fish
Mutton	209	15,6	16,3	0
Boiled sausage "Doctorskaya"	257	12,8	22,2	1,5
Beef	218	18,5	16	0
Squid	110	18	4,2	0
Chicken	141	18,2	18,4	0,7
Rabbit meat	183	21,1	15	0
Pork is fatty	491	11,7	33,3	0
Horse mackerel	114	18,5	4,5	0
Chicken egg	157	12,7	11,5	0,7

Modified: 10/02/2018