What foods should you eat every day for optimal health. How can you incorporate lean proteins, vegetables, and berries into your diet. Which nuts and oils offer the most health benefits. How much protein do adults need daily.

The Power of Lean Proteins: Building Blocks for Health

Protein is a crucial component of a healthy diet, playing a vital role in growth, development, and muscle maintenance. But how much protein do we really need, and what are the best sources?

According to the United States Department of Agriculture (USDA), most adults require 5-7 ounces of protein daily. However, this can vary based on factors such as age, sex, weight, activity level, and pregnancy status. Incorporating protein into every meal can help stabilize blood sugar levels and maintain energy throughout the day.

Protein-Rich Foods to Include in Your Diet

• Turkey (1 sandwich slice = 1 oz)
• Chicken breast (1 small breast = 3 oz)
• Tuna (1 drained can = 3-4 oz)
• Salmon (1 steak = 4-6 oz)
• Eggs (1 egg = 1 oz)
• Peanut butter (1 tablespoon = 1 oz)
• Lentil soup (1 cup = 2 oz)
• Soy or bean burger patty (1 patty = 2 oz)
• Tofu (1/4 cup = 2 oz)

To maximize nutritional benefits, it’s essential to diversify protein sources. This approach ensures a wide range of amino acids and other vital nutrients are consumed.

Cruciferous Vegetables: Nature’s Disease Fighters

Cruciferous vegetables are nutritional powerhouses, packed with sulfurous compounds called glucosinolates. These compounds offer numerous health benefits, but what exactly makes them so special?

A 2020 review highlighted that glucosinolates play a role in regulating cell pathways and genes, potentially offering anti-cancer and anti-inflammatory effects. Furthermore, these compounds may help in treating and preventing metabolic syndrome, though more research is needed to confirm this.

Cruciferous Vegetables to Eat Daily

• Broccoli
• Cabbage
• Radish
• Cauliflower
• Broccoli sprouts
• Brussels sprouts

Beyond their sulfur compounds, cruciferous vegetables are rich in fiber, essential vitamins, and minerals. Leafy greens like arugula and watercress also contain beneficial sulfur compounds, making them excellent additions to a healthy diet.

The Rainbow on Your Plate: Diverse Vegetable Consumption

Eating a variety of colorful vegetables daily is a key strategy for optimal health. But why is color diversity so important in our vegetable intake?

Different colored vegetables contain various phytonutrients, which are beneficial plant compounds. By consuming a range of colors, you ensure a broad spectrum of these health-promoting substances in your diet.

The USDA’s MyPlate resource recommends adults consume 2-4 cups of vegetables daily, depending on factors like sex, age, weight, and activity levels. They also emphasize the importance of including different colored plant foods, such as leafy greens, beans, and lentils.

Diets rich in vegetables, such as plant-based and Mediterranean diets, have been associated with a lower risk of chronic conditions like cardiovascular disease and diabetes. The American Heart Association (AHA) recognizes the Mediterranean diet as one of the healthiest eating patterns available.

Berry Bonanza: Small Fruits with Big Benefits

Berries are nutritional gems, packing a powerful punch in a small package. But what makes these colorful fruits so beneficial for our health?

A 2015 study found that consuming a 100-gram portion of raspberries, blackberries, or blueberries could provide more than 50% of the daily requirement for manganese, vitamin C, folate, and various phytochemicals. Berries are excellent sources of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins, which act as antioxidants and may help prevent cardiovascular disease and lower cancer risk.

Berries to Include in Your Daily Diet

• Blueberries
• Blackberries
• Raspberries
• Strawberries
• Cranberries

When choosing berries, opt for fresh or frozen varieties over dried ones. Dried berries contain only about 20% of the phytonutrients found in their fresh or frozen counterparts.

Nuts: Crunchy Powerhouses of Nutrition

Nuts are often touted as a healthy snack, but what specific benefits do they offer when consumed regularly?

A 2019 prospective study involving over 16,217 adults with diabetes found that those who consumed 5 or more servings of nuts weekly had a lower risk of coronary heart disease, cardiovascular disease, and mortality compared to those who ate fewer than 1 serving per month. The study particularly highlighted the benefits of tree nuts.

Nutrient Profile of Nuts

Nuts are rich in:

• Healthy fats
• Protein
• Fiber
• Vitamins (such as vitamin E)
• Minerals (including magnesium and selenium)
• Antioxidants

While all nuts offer health benefits, some standout varieties include almonds, walnuts, pistachios, and Brazil nuts. Each type of nut has a unique nutrient profile, so including a variety in your diet can help ensure you’re getting a wide range of beneficial compounds.

Olive Oil: Liquid Gold for Your Health

Olive oil is a staple of the Mediterranean diet and has been associated with numerous health benefits. But what makes this golden liquid so special?

Olive oil is rich in monounsaturated fats, particularly oleic acid, which has anti-inflammatory properties. It also contains powerful antioxidants called polyphenols, which may help protect against heart disease, certain cancers, and cognitive decline.

Health Benefits of Olive Oil

• Reduces inflammation
• Lowers risk of heart disease
• May help prevent stroke
• Potentially protective against certain cancers
• May improve cognitive function

When choosing olive oil, opt for extra virgin varieties, which are the least processed and retain the highest levels of beneficial compounds. Use it in cooking, as a salad dressing, or drizzled over cooked vegetables to maximize its health benefits.

Fermented Foods: Boosting Gut Health and Beyond

Fermented foods have gained popularity in recent years due to their potential health benefits. But what exactly are these benefits, and how do fermented foods contribute to our overall health?

Fermented foods are rich in probiotics, which are beneficial bacteria that support gut health. A healthy gut microbiome has been linked to improved digestion, stronger immunity, and even better mental health.

Popular Fermented Foods to Include in Your Diet

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Kombucha
• Miso
• Tempeh

Regular consumption of fermented foods can help maintain a diverse and healthy gut microbiome. This, in turn, may lead to improved digestion, enhanced nutrient absorption, and a stronger immune system.

Whole Grains: Fiber-Rich Foundations for Health

Whole grains are an essential part of a balanced diet, but what sets them apart from refined grains, and why should we prioritize them?

Whole grains retain all parts of the grain kernel – the bran, germ, and endosperm. This means they’re rich in fiber, vitamins, minerals, and beneficial plant compounds. Regular consumption of whole grains has been associated with a reduced risk of heart disease, type 2 diabetes, and certain cancers.

Whole Grains to Include in Your Diet

• Quinoa
• Brown rice
• Oats
• Barley
• Buckwheat
• Whole wheat
• Millet

The fiber in whole grains helps promote feelings of fullness, aids in digestion, and supports a healthy gut microbiome. Additionally, the complex carbohydrates in whole grains provide sustained energy throughout the day.

Legumes: Protein-Packed Plant Power

Legumes are a diverse group of foods that offer numerous health benefits. But what makes them such a valuable addition to our daily diet?

Legumes are excellent sources of plant-based protein, fiber, vitamins, and minerals. They’re also low in fat and have a low glycemic index, making them beneficial for blood sugar control. Regular consumption of legumes has been associated with reduced risk of heart disease, type 2 diabetes, and certain cancers.

Common Legumes to Include in Your Diet

• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Pinto beans
• Soybeans
• Peanuts

Legumes are versatile and can be incorporated into a wide variety of dishes, from soups and stews to salads and dips. Their high fiber and protein content make them particularly satiating, which can aid in weight management.

Fatty Fish: Omega-3 Powerhouses

Fatty fish are often lauded for their health benefits, but what specific advantages do they offer, and how often should we consume them?

Fatty fish are rich in omega-3 fatty acids, particularly EPA and DHA, which have potent anti-inflammatory effects. Regular consumption of fatty fish has been linked to reduced risk of heart disease, improved brain function, and potentially lower risk of certain types of cancer.

Fatty Fish to Include in Your Diet

• Salmon
• Mackerel
• Sardines
• Herring
• Trout
• Anchovies

The American Heart Association recommends eating fish (particularly fatty fish) at least twice a week. In addition to omega-3s, fatty fish are excellent sources of high-quality protein, vitamin D, and selenium.

Leafy Greens: Nutrient-Dense Dynamos

Leafy greens are often described as nutritional powerhouses, but what specific benefits do they offer, and how can we incorporate more of them into our diet?

Leafy greens are low in calories but high in nutrients, including vitamins A, C, K, and folate, as well as minerals like iron and calcium. They’re also rich in antioxidants and other beneficial plant compounds. Regular consumption of leafy greens has been associated with reduced risk of heart disease, certain cancers, and age-related cognitive decline.

Leafy Greens to Include in Your Diet

• Spinach
• Kale
• Swiss chard
• Collard greens
• Arugula
• Romaine lettuce
• Watercress

Aim to include a variety of leafy greens in your diet, as each type offers a unique nutrient profile. They can be enjoyed raw in salads, sautéed as a side dish, added to smoothies, or incorporated into soups and stews.

Herbs and Spices: Flavor Enhancers with Health Benefits

Herbs and spices do more than just enhance the flavor of our food. But what specific health benefits do they offer, and which ones should we prioritize in our daily diet?

Many herbs and spices are rich in antioxidants and have anti-inflammatory properties. Some, like turmeric and ginger, have been studied for their potential to reduce pain and inflammation. Others, like cinnamon, may help regulate blood sugar levels.

Beneficial Herbs and Spices to Use Daily

• Turmeric
• Ginger
• Cinnamon
• Garlic
• Rosemary
• Oregano
• Thyme
• Sage

Incorporating a variety of herbs and spices into your cooking not only enhances flavor but also increases the nutritional value of your meals. Many herbs and spices have been used in traditional medicine for centuries, and modern research is beginning to validate many of their health benefits.

Water: The Forgotten Nutrient

While not a food, water is essential for life and optimal health. But how much do we really need, and what are the benefits of proper hydration?

Water is crucial for nearly every bodily function, including regulating body temperature, transporting nutrients, and removing waste products. Proper hydration can improve cognitive function, physical performance, and even aid in weight management.

Benefits of Proper Hydration

• Improved cognitive function
• Better physical performance
• Aids in digestion
• Supports kidney function
• Helps maintain healthy skin
• May aid in weight management

The amount of water needed varies based on factors like age, sex, activity level, and climate. A general guideline is to aim for 8 glasses (64 ounces) of water per day, but some people may need more or less. Listening to your body’s thirst signals and monitoring the color of your urine (pale yellow indicates good hydration) can help ensure you’re getting enough fluids.

In conclusion, a balanced diet incorporating a variety of nutrient-dense foods is key to optimal health. By including lean proteins, a rainbow of vegetables, berries, nuts, olive oil, fermented foods, whole grains, legumes, fatty fish, leafy greens, herbs and spices, and staying properly hydrated, you can support your body’s functions and potentially reduce the risk of chronic diseases. Remember, small changes in your daily diet can lead to significant improvements in your overall health and well-being over time.

The 6 best healthy foods to eat everyday

There are certain foods that people should eat every day, including lean proteins and a variety of vegetables. Additionally, olive oil, nuts, berries, and other foods, can help lower the risk of certain conditions.

Consuming a healthy diet that includes all the food groups can help a person improve their intake of essential nutrients.

Many people eat repetitive diets and the same foods every week. However, incorporating the following foods into weekly meal plans can help them stay healthy and perform at their best.

For example, a person could try a 2-week rotating meal plan and vary their protein sources, vegetables, and berries. This adds variety and a range of nutrients.

This article looks at some of the healthiest foods to include in the diet every day. It explores what the research says about their health benefits and offers some tips for consuming them.

People need protein for healthy growth and development and to maintain muscle mass.

Eating protein at each meal can help balance blood sugar levels and avoid the spikes that may happen when eating carbohydrates on their own. This approach can help people maintain their energy levels and concentration.

The amount of protein a person needs depends on factors such as their sex, age, and weight. Additionally, protein requirement varies according to how much and what type of activity the person does and if they are pregnant or nursing.

The United States Department of Agriculture (USDA) suggests that most people in the U.S. eat enough protein but need to select leaner varieties of meat and poultry and increase the variety of protein foods they eat, choosing meats less often.

According to the USDA, adults need 5–7 ounces (oz) of protein each day. The following are examples of common healthy protein foods and their protein content:

• 1 sandwich slice of turkey = 1 oz
• 1 small chicken breast = 3 oz
• 1 can of tuna, drained = 3–4 oz
• 1 salmon steak = 4–6 oz
• 1 egg = 1 oz
• 1 tablespoon of peanut butter = 1 oz
• 1 cup of lentil soup = 2 oz
• 1 soy or bean burger patty = 2 oz
• one-quarter of a cup of tofu = 2 oz

People should try to vary their protein sources to consume a wide variety of amino acids and other essential nutrients.

Cruciferous vegetables contain sulfurous compounds called glucosinolates. These are beneficial to health.

According to one 2020 review, glucosinolates regulate cell pathways and genes and may have anticancer and anti-inflammatory effects.

The compounds may also be beneficial for treating and preventing metabolic syndrome, but scientists need to conduct more research to prove this.

The following is a list of cruciferous vegetables that people can aim to eat every day:

• broccoli
• cabbage
• radish
• cauliflower
• broccoli sprouts
• Brussels sprouts

Also, as well as sulfur compounds, cruciferous vegetables are a rich source of fiber and many essential vitamins and minerals.

Leafy greens such as arugula and watercress also contain beneficial sulfur compounds.

Health experts including the American Heart Association (AHA) recognize the Mediterranean diet as one of the healthiest ways to eat.

Diets that emphasize vegetables, such as plant-based diets and the Mediterranean diet, can help lower the risk of chronic conditions such as cardiovascular disease and diabetes.

Eating a range of different colored vegetables every day helps ensure an intake of a wide range of phytonutrients, which are beneficial plant compounds.

The USDA’s MyPlate resource recommends that adults eat 2–4 cups of vegetables per day depending on their sex, age, weight, and activity levels.

The USDA also advises that people eat different colored plant foods, including leafy greens, beans, and lentils.

Consuming berries can help people achieve some of their daily nutrient goals.

For example, one 2015 study suggested that eating a 100-gram portion of raspberries, blackberries, or blueberries could provide more than 50% of someone’s daily requirement for manganese, vitamins such as vitamin C and folate, and phytochemicals.

Berries are excellent sources of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins. Because these compounds act as antioxidants, they may help prevent cardiovascular disease and lower the risk of some cancers.

Some berries to eat every day include the following:

• blueberries
• blackberries
• raspberries
• strawberries
• cranberries

Fresh or frozen berries are better than dried types, which only have 20% as many phytonutrients.

Research indicates that eating nuts every day can be beneficial for health.

For example, a 2019 prospective study involving over 16,217 adults with diabetes found that people who ate 5 or more servings of nuts each week had a lower risk of coronary heart disease, cardiovascular disease, and mortality than those who ate fewer than 1 serving of nuts per month.

Specifically, tree nuts were more beneficial than peanuts in preventing chronic conditions.

One 2020 study suggested that some people may be reluctant to eat nuts because of their high fat content.

However, the authors pointed out that nuts are nutrient dense foods that do not have an adverse effect on body weight. Indeed, when they replace other less healthy foods in the diet, they may help reduce body weight.

Some people are unable to eat nuts because of an allergy. For those who can eat nuts, choosing plain, unflavored, and unsalted nuts is a healthy option. All nuts contain essential minerals such as calcium, magnesium, and zinc.

Brazil nuts are one of the best dietary sources of the mineral selenium, with a single nut providing 95.8 micrograms (mcg). This is significantly more than the daily adult requirement of 55 mcg.

Olive oil is a key ingredient in the Mediterranean diet. Olives are rich in polyphenols. These act as antioxidants, protecting the body against oxidative damage.

One 2018 study suggested that the phenolic compounds in olive oil have anticancer and anti-inflammatory properties in test tube studies.

Although scientists need to conduct more human research, the authors of this study suggested that people who consume less olive oil may benefit from increasing their intake.

Extra virgin and unfiltered olive oil contain the highest levels of beneficial polyphenols. However, quality olive oil is usually more expensive, so people can reserve this for drizzling over salads and vegetables. Using standard olive oil for cooking may be more cost effective.

Including lean protein, vegetables, and nuts in the diet every day can help people stay healthy and prevent certain chronic conditions.

Some plant foods, such as cruciferous vegetables and berries, contain particularly beneficial compounds, including polyphenols and glucosinolates.

Incorporating these foods into a weekly meal plan, maybe on a 2-week rotating basis, can help ensure that a person gets a wide variety of beneficial nutrients. It also prevents having a repetitive diet and can be more satisfying and appealing.

The 6 best healthy foods to eat everyday

There are certain foods that people should eat every day, including lean proteins and a variety of vegetables. Additionally, olive oil, nuts, berries, and other foods, can help lower the risk of certain conditions.

Consuming a healthy diet that includes all the food groups can help a person improve their intake of essential nutrients.

Many people eat repetitive diets and the same foods every week. However, incorporating the following foods into weekly meal plans can help them stay healthy and perform at their best.

For example, a person could try a 2-week rotating meal plan and vary their protein sources, vegetables, and berries. This adds variety and a range of nutrients.

This article looks at some of the healthiest foods to include in the diet every day. It explores what the research says about their health benefits and offers some tips for consuming them.

People need protein for healthy growth and development and to maintain muscle mass.

Eating protein at each meal can help balance blood sugar levels and avoid the spikes that may happen when eating carbohydrates on their own. This approach can help people maintain their energy levels and concentration.

The amount of protein a person needs depends on factors such as their sex, age, and weight. Additionally, protein requirement varies according to how much and what type of activity the person does and if they are pregnant or nursing.

The United States Department of Agriculture (USDA) suggests that most people in the U.S. eat enough protein but need to select leaner varieties of meat and poultry and increase the variety of protein foods they eat, choosing meats less often.

According to the USDA, adults need 5–7 ounces (oz) of protein each day. The following are examples of common healthy protein foods and their protein content:

• 1 sandwich slice of turkey = 1 oz
• 1 small chicken breast = 3 oz
• 1 can of tuna, drained = 3–4 oz
• 1 salmon steak = 4–6 oz
• 1 egg = 1 oz
• 1 tablespoon of peanut butter = 1 oz
• 1 cup of lentil soup = 2 oz
• 1 soy or bean burger patty = 2 oz
• one-quarter of a cup of tofu = 2 oz

People should try to vary their protein sources to consume a wide variety of amino acids and other essential nutrients.

Cruciferous vegetables contain sulfurous compounds called glucosinolates. These are beneficial to health.

According to one 2020 review, glucosinolates regulate cell pathways and genes and may have anticancer and anti-inflammatory effects.

The compounds may also be beneficial for treating and preventing metabolic syndrome, but scientists need to conduct more research to prove this.

The following is a list of cruciferous vegetables that people can aim to eat every day:

• broccoli
• cabbage
• radish
• cauliflower
• broccoli sprouts
• Brussels sprouts

Also, as well as sulfur compounds, cruciferous vegetables are a rich source of fiber and many essential vitamins and minerals.

Leafy greens such as arugula and watercress also contain beneficial sulfur compounds.

Health experts including the American Heart Association (AHA) recognize the Mediterranean diet as one of the healthiest ways to eat.

Diets that emphasize vegetables, such as plant-based diets and the Mediterranean diet, can help lower the risk of chronic conditions such as cardiovascular disease and diabetes.

Eating a range of different colored vegetables every day helps ensure an intake of a wide range of phytonutrients, which are beneficial plant compounds.

The USDA’s MyPlate resource recommends that adults eat 2–4 cups of vegetables per day depending on their sex, age, weight, and activity levels.

The USDA also advises that people eat different colored plant foods, including leafy greens, beans, and lentils.

Consuming berries can help people achieve some of their daily nutrient goals.

For example, one 2015 study suggested that eating a 100-gram portion of raspberries, blackberries, or blueberries could provide more than 50% of someone’s daily requirement for manganese, vitamins such as vitamin C and folate, and phytochemicals.

Berries are excellent sources of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins. Because these compounds act as antioxidants, they may help prevent cardiovascular disease and lower the risk of some cancers.

Some berries to eat every day include the following:

• blueberries
• blackberries
• raspberries
• strawberries
• cranberries

Fresh or frozen berries are better than dried types, which only have 20% as many phytonutrients.

Research indicates that eating nuts every day can be beneficial for health.

For example, a 2019 prospective study involving over 16,217 adults with diabetes found that people who ate 5 or more servings of nuts each week had a lower risk of coronary heart disease, cardiovascular disease, and mortality than those who ate fewer than 1 serving of nuts per month.

Specifically, tree nuts were more beneficial than peanuts in preventing chronic conditions.

One 2020 study suggested that some people may be reluctant to eat nuts because of their high fat content.

However, the authors pointed out that nuts are nutrient dense foods that do not have an adverse effect on body weight. Indeed, when they replace other less healthy foods in the diet, they may help reduce body weight.

Some people are unable to eat nuts because of an allergy. For those who can eat nuts, choosing plain, unflavored, and unsalted nuts is a healthy option. All nuts contain essential minerals such as calcium, magnesium, and zinc.

Brazil nuts are one of the best dietary sources of the mineral selenium, with a single nut providing 95.8 micrograms (mcg). This is significantly more than the daily adult requirement of 55 mcg.

Olive oil is a key ingredient in the Mediterranean diet. Olives are rich in polyphenols. These act as antioxidants, protecting the body against oxidative damage.

One 2018 study suggested that the phenolic compounds in olive oil have anticancer and anti-inflammatory properties in test tube studies.

Although scientists need to conduct more human research, the authors of this study suggested that people who consume less olive oil may benefit from increasing their intake.

Extra virgin and unfiltered olive oil contain the highest levels of beneficial polyphenols. However, quality olive oil is usually more expensive, so people can reserve this for drizzling over salads and vegetables. Using standard olive oil for cooking may be more cost effective.

Including lean protein, vegetables, and nuts in the diet every day can help people stay healthy and prevent certain chronic conditions.

Some plant foods, such as cruciferous vegetables and berries, contain particularly beneficial compounds, including polyphenols and glucosinolates.

Incorporating these foods into a weekly meal plan, maybe on a 2-week rotating basis, can help ensure that a person gets a wide variety of beneficial nutrients. It also prevents having a repetitive diet and can be more satisfying and appealing.

90,000 Foods to eat every day!

Komsomolskaya Pravda

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HEALTH medical news

Oksana KASATKINA

health for many years

In order to save the body is in good shape, it is not at all necessary to eat caviar with spoons every day and eat it with lobsters. American nutritionists have listed a list of the most common foods, the combination of which gives a complete complex of vital elements. However, as often happens, the opinions of foreign scientists about healthy food are somewhat different from the theory of domestic doctors. The advice of Western colleagues is commented by a nutritionist, Ph.D. Julia Chekhonina:

1. Nuts. Any – walnut, almond, hazelnut or cashew. Eat about a handful of them each day to provide your body with essential heart-healthy unsaturated fats, protein, and antioxidants.

Yulia Chekhonina: I wouldn’t recommend eating nuts every day. Still, it is a very high-calorie product. But 2-3 times a week, 50 g each is a must!

2. Beans. This “shy” contains a high amount of vegetable protein and potassium necessary for the good functioning of the heart and other vital organs, fiber – for the best work of the entire gastrointestinal tract. It is also extremely low in calories and high in antioxidants.

Yuliya Chekhonina: vegetable protein does not have a complete set of amino acids necessary for cell structure. Therefore, in the daily diet of essential products, I recommend including 2 more servings (100 g each) of animal, fish or milk protein. It can be fish, chicken, lean meat or cottage cheese.

3. Lettuce or spinach. Don’t put off eating these foods until summer. That huge amount of vitamins and valuable minerals that they contain, your body needs all year round! In addition, these foods are rich in fiber, which helps cleanse the body.

Yulia Chekhonina: I would not recommend spinach so unequivocally. This product is contraindicated in people with urolithiasis. In addition, this is not the most typical vegetable for Russian food. But leafy salads for every day are quite suitable for everyone.

4. Natural yogurt. It is a “live” and not that sweet dessert that can be stored for several months. The shelf life of real, healthy yogurt is no more than 2 weeks. It contains bifidus cultures that support the natural microflora in the body and improve its resistance to various diseases. And yet, it is in the presence of beneficial bacteria that all the vitamins and minerals that came with other products are absorbed more efficiently.

Yulia Chekhonina: is here without any doubt! Moreover, I want to add that natural yogurt should be eaten by everyone, without exception, 1-2 times a day. And do not be afraid to eat them at night, unlike other foods.

5. Whole grain bread and cereals. Firstly, these slow complex carbohydrates charge you with energy for the whole day, secondly, they contain a lot of protein, which is necessary for the construction of cells, and thirdly, they are just a storehouse of natural fiber, which cleanses the body of toxins.

Yuliya Chekhonina: These products are most effective in the morning, because they increase metabolism and increase efficiency.

Foods to eat every day!

Doctors believe that they are the ones in the diet that are able to maintain health for many years. Read also 21

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How much food do you need? | Blogs

A doctor says to an obese patient: – You can eat whatever you want – and here is a list of what you should want.

Today we will talk about how to calculate your individual food needs. These needs are made up of at least three components: the amount of food consumed (how much?), the ratio of its constituent elements (what?) and the mode of consumption (when?). We’ll talk about regime moments next time, and today we’ll focus on the first two questions (how much and what to eat).

So, let’s talk about the amount of food. In my opinion, the best answer to the question “how much” is such a value as the energy value or calorie content of food. And the first law of proper nutrition sounds like this: it is necessary to match the energy value of the diet with the energy consumption of a person (that is, to paraphrase a well-known saying, how much you ate, you need to stomp as much).

But counting calories has now become “unfashionable.” Perhaps this is due to the numerous weight loss methods based on counting calories, which, in addition to psychological tricks, “plant” a person on a “very low-calorie diet” of 800-1000 kcal, which most sane people break down in the first couple of months. Perhaps this is the complexity of mathematical calculations for the average citizen.
In general, today many perceive even the word “caloric content” in a negative way. However, no one has offered a worthy alternative. Measuring the amount of food in handfuls, cups, grams and ounces does not give us a real answer to the question “how much”, so 100 grams of butter and a similar amount, for example, cucumbers, are very unequal portions, and physical activity cannot be accurately measured in grams ! Therefore, without calling for the tedious daily counting of calories, I still suggest learning how to manage them so that you yourself can answer the question “how much food does my body need. ”
I immediately foresee an objection like “the body itself knows how much it needs, you just need to learn to listen to it.” And that’s exactly right! Only for some reason it seems to me that if you know how to masterfully listen to the needs of your body, this topic should not interest you in any way, and if you are already interested, somewhere your perception fails. Therefore, I suggest that those who are interested still count for a start.

First. Calculate daily energy consumption. They consist of:
1.1. Energy expenditure for basal metabolism. Basal metabolism is the energy that your body consumes to ensure life (breathing, heartbeat, maintaining body temperature, etc.). That is, even if you lie in bed in perfectly comfortable conditions, energy will still be expended. The value of the basal metabolism depends on gender, age, height, weight, degree of muscle development, health status, and it accounts for approximately 2/3 of the daily energy expenditure of the body. On average, the basic metabolism of an adult is approximately 1kcal. for 1kg. body weight in 1 hour. The most accurate value of the basic exchange can be measured in a medical institution by the method of indirect calorimetry (measurement of the volume and composition of exhaled air). The bioimpedance body composition analyzer, which I have already mentioned, determines the level of basal metabolism less accurately. But for most healthy people, you don’t have to bother too much, and calculate your basal metabolic rate using one of the formulas, for example:

Men:

18-30 years old: (15.3*weight in kg.)+679
30-60 years old: (11.6*weight in kg.)+879
Over 60 years old: (13, 5*weight in kg.)+487

For women:

18-30 years old: (14.7*weight in kg.)+496
30-60 years old: (8.7*weight in kg.)+ 829
Over 60 years old: (10.5 * weight in kg.) + 596

And here is another, more universal formula:
The Harris-Benedict equation for determining the level of basal metabolic rate: kilo) + (1. 8 X height in cm) – (4.7 X age in years)

1.2 Energy expenditure for digestion of food – approximately 10-15 percent of the total energy expenditure. The most energy is spent on protein digestion, complex carbohydrates are in second place, and sweets and fats are digested with minimal energy expenditure.

1.3 Energy expenditure for physical activity. It is clear that any mental and physical activity requires additional energy costs. The more intense it is, the more energy is required for its implementation.

How to calculate your energy expenditure?

Method one (the most difficult). We time our average working day and a typical day off (for example, I spend 8 hours sleeping, 1 hour for hygiene procedures, 2 hours for cooking and 1 hour for a meal, out of 8 hours of working time I spend 4 sitting at computer, I spend 2 hours negotiating with colleagues and 2 hours walking around the objects, the road to and from work takes me 40 minutes by car, etc.). We make sure that all 24 hours are scheduled, then, using any table of energy costs, we find the value for each type of activity, and add them together. It is better to calculate the average over several days. There are many ready-made calculators, for example, here http://www.takzdorovo.ru/db/activities/. The figure that you got already includes the value of the basal metabolism and energy for the assimilation of food.

Method two (easier).

With a sedentary lifestyle – multiply the value of the basal metabolism by a factor of 1.1, with moderately active – by 1.3, with high physical activity – by 1.5.
The main thing here is not to flatter yourself. If you travel by car from home to work, sit at work all day at the computer, and spend the evening watching TV, your coefficient is 1.1. If you are engaged in light physical labor (for example, a salesman or a nurse), walk to work, do exercises daily and play outdoor games with your children at least 20 minutes a day, multiply by 1.3. And so on…
To calculate more precisely, you can use such an invention of mankind as a pedometer. We count for several days and take the average value. . Less than 5000 steps per day – multiply by 1.1, from 5-7 thousand – by 1.2, from 7-9 thousand – by 1.3, from 9-11 thousand – by 1.4, from 12 -14 thousand – by 1.5, etc. We add 10-15 percent to the obtained value for the assimilation of food – and you’re done.

The next step is to calculate the energy value of our diet. To do this, you need to write down everything that you ate during the day (the name of the dish and its composition (if it is complex) and the amount eaten in grams). It is better to do this also in 3 or 4 days. And then, according to the calorie table (the table can be any), we calculate the calorie content of the dish or product in kcal. Find the average daily calorie content. And compare with your energy costs.

Energy imbalance in any direction usually leads to health problems and reduced life expectancy. At risk here are people who, in pursuit of the ideals of harmony, deliberately undernourish, which in the long term leads to the development of protein-energy malnutrition with atrophic changes in organs, decreased immunity, menstrual irregularities in women, etc.
On the contrary, systematic overeating leads to deposition of excess fat, weight gain and obesity. So, a systematic excess of calories by only 200 kcal. per day (this is about one sandwich with butter or 100 grams of ice cream) contributes to an increase in body weight by 8-12 kg. in year.

But not only the amount of food is important, but also the composition of the diet. Therefore, the second law of proper nutrition sounds like this: the chemical composition of a person’s diet must correspond to his physiological needs for chemicals.
And the main nutrients in the diet are proteins, fats, carbohydrates, minerals. Each of these components deserves at least a separate article. Therefore, without going into details, today we will talk mainly about quantity. I must say right away that it is too difficult to independently calculate and evaluate your need for vitamins and minerals, nutritionists usually use special programs. But to estimate the consumption of proteins, fats and carbohydrates at home is more realistic, and we’ll talk about this.

Proteins are the basic building blocks of our cells. All hormones, antibodies, enzymes are of protein nature. Proteins, unlike fats and carbohydrates, are essential nutrients, since a complete protein cannot be synthesized in the body, we get it only with food. The completeness of a protein depends on its amino acid composition. Basically, a complete protein is of animal origin (meat, fish, poultry, eggs, dairy products). Of the plant proteins, soy is the closest to complete proteins, followed by legumes, nuts and mushrooms.
Every day a healthy person needs at least 1.1-1.2 grams of protein per kilogram of body weight. If you have a large excess or lack of mass, the norm is considered to be white per kilogram of ideal weight. Ideal weight can be calculated using any formula, for example:
Ideal body weight criterion
for women:
M = P – 100 – (P-100): 10, where M is ideal body weight, P is height in centimeters.

For men:

M = R – 100 – (R-100): 20
I also do not call for daily calculations, but from time to time it is worth tracking the amount of protein consumed. Strange as it may sound, but according to statistics, we in Russia usually consume less protein than we need, while overeating fats and sugars. How to count? According to the same calorie tables, which usually indicate the protein content in 100 grams of the product.

Fats are our universal strategic reserve and an excellent source of energy (when 1 gram of fat is oxidized, 9 kcal of energy is released). Fats are part of all cells of the body, are an integral part of many hormones, vitamins A, D, E, K are absorbed only with the help of fats. Fats supply us with essential fatty acids, phosphatides, choline
Fats, like proteins, are of animal and vegetable origin, in the diet of a healthy person their ratio should be 1/1. The norm is the same as for protein, that is, 1-1.2 grams per kilogram of body weight. Only if for protein this is the lower limit of the norm (you can’t eat less, a little more – you can, since there are losses during heat treatment, freezing, etc.), then for fats the opposite is true – you need to eat no more than this amount. That is, on average, fats should not make up more than 30% of the total calorie intake. We also count according to calorie tables. In fairness, it should be noted that low-fat diets are no less harmful than high-fat ones, for example, with a sharp restriction of fat in women, estrogen synthesis will be disrupted – and as a result, the ability to conceive and bear a child. Fortunately, in Russia, such diets are not particularly popular.

Carbohydrates. It is the most quickly available and easily digestible source of energy. They save us from depression, providing activity and good mood throughout the day. They ensure the health of our gastrointestinal tract and are the main food for our microflora. As I said, carbohydrates are simple (mono- and disaccharides) and complex (polysaccharides). The latter also include soluble and insoluble dietary fiber.
Optimal for an adult is the consumption of carbohydrates in the amount of 55-60% of the daily calorie intake (approximately 300 to 500 grams per day). At the same time, at least 80-90% of this amount should be complex carbohydrates (they are found in grain products, vegetables and fruits). The share of simple sugars (refined) should not exceed 10% of the total caloric intake or not more than 50 grams per day). This is the so-called added sugar. Now it has become fashionable to refuse added sugar altogether. If you can not use it at all – great, if you are not ready to completely refuse it – 10% of the total diet is a relatively safe amount.

Calculation example. I will illustrate myself. Initial data: woman, 47 years old, height 174, weight 70.
We consider the main exchange. According to the first formula for women from 30-60 years old: (8.7 * 70 kg.) + 829 = 1438 kcal.
According to the second 655 + (9.6 X 70 kg.) + (1.8 X 174 cm.) – (4.7 X 47) \u003d 655 + 672 + 313.2-220.9 \u003d 1419.3 kcal. There is a discrepancy, but it fits into fluctuations in the level of basic metabolism during the day.
For accuracy, I also have bioimpedance data. According to them, my basal metabolism is 1488 kcal, that is, in reality, slightly higher than according to the formula.
For calculations, you can take the average value of 1450 kcal.

Next. Level of physical activity. I won’t be doing a full rundown. My work time is approximately equal in proportion to 3 types of activities: the work of a manager (meetings, trips, negotiations, household issues) – activity is below average, the work of a dietitian (consultations and work at a computer – a minimum level, trainings and group work – the level is average, but it happens irregularly) and the work of the coach (conducting trainings and learning programs) – the level is slightly above average. I travel around the city by car – the minimum level, about 2 hours a day I do household chores (daily cooking, periodically – cleaning) – the level is average or slightly lower, I walk the dog three times a day (passive walk) – the average level. Weekends in the summer are mostly passive recreation.