Table of correct nutrition and caloric content of products

The problem of excess weight in recent decades is acute in the world community. Especially it concerns the developed countries. Millions of people try to fight obesity. A beautiful body is the dream of every woman and most men. Unhealthy food, night "feasts", alcohol, sweet and fat - the enemies of the figure and well-being.

What has not been invented to achieve the desired harmony! People exhaust themselves in gyms, invent new and new sets of exercises and types of motor activity, promote and practice all sorts of cleaning from slags and even psychotherapeutic techniques.

But everyone understands that the main thing in losing weight is proper nutrition. That's why so many diets are popular. Each pile of fans, with foam at the mouth proving its effectiveness. The same number of opponents, disappointed because of the lack of visible effect. Someone falls into the opposite extreme and completely denies diets as such. As always, the truth is somewhere in the middle.

Diets - harm or benefit?

It's no secret that proper nutrition is the basis of any diet. Everyone has their own preferences in matters of food. Someone does not like vegetables, milk or cereal, and the other can not live without them. Some are allergic to eggs, others have citrus fruits.

All diets, especially fast ones, have a general principle - they carry the respite from the usual heavy food. All of them are focused on unloading and cleaning up our poor organism. For all the criticism of diets, this is a useful procedure.

Most of them offer us to give up sweet and flour, salt, soda and alcohol. Yes, it is not easy. But without labor there will be no result.

It is best to choose a balanced diet, including much of what you love or at least do not reject. They are undoubtedly more optimal than rigid specialized ones, sometimes depriving us of the necessary substances for health.

Talk about calories

One of the most important indicators, which you should pay attention to when choosing a product - its caloric value. It means energy value, that is, the amount of energy entering the body when eating a certain amount of food (usually 100 grams of product is taken into account). As is known from physics, energy is measured in kilojoules (kJ). Caloric content of products is usually calculated in kilocalories (kcal).

In addition, there is the concept of the nutritional value of the product - the content of carbohydrates, proteins, fats in it. The number of them is also calculated per hundredgram portion.

For growth and vital activity, any of us should receive a certain number of calories daily. The same amount may contain, for example, a large dish of vegetable salad and a piece of chocolate. Consuming a lot of high-calorie food, we gain excess weight, reducing either the mass of food, or its energy intensity - we lose weight, which is no secret for anybody. Since the balance of essential nutrients and vitamins is extremely important for our health, we can not focus solely on calorie content.

Reference information for slimming

There is a special table of proper nutrition (or table caloric value), which lists almost all types of foods indicating the content of fats, carbohydrates and proteins, as well as water in a hundredgram portion. In a separate column it is the caloric content that interests us. The table is very, very detailed, it's hard to find a product that would not be there. All of them for convenience are grouped by types - dairy, vegetables, etc.

A table of proper nutrition is a curious document! When you carefully read it, you discover a lot of interesting things for yourself. Let's see how much "weighs" in kilocalories. Those who read it for the first time, perhaps, will discover something new for themselves.

Correct food - caloric table

The section "Dairy products" pleases relatively low calorie figures. It is especially pleasant to read that in low-fat kefir there are only 30 kcal, in curdled milk - 58, in yogurt - 51%. We remind you that we are talking about a one-hundred-gram portion of the product. The most caloric content in this section is condensed milk with sugar - 315 kcal and milk powder - as much as 475!

We turn to fats, and then covers a slight despair. That's really where the table of proper nutrition is not happy at all! It turns out that even in vegetable oil as much as 899 kcal per 100 g of product! In melted fat and oil, respectively - 897 and 887. It is consoling that spoons do not eat it ...

Bakery products are relatively soothing. Rye bread - 214 kcal, wheat flour - 329. The most calories are creamy crackers (397). Cereals by caloric content are fundamentally little different from bakery, although they are considered much more useful.

You give vegetarianism!

What is the correct food - the table clearly demonstrates in figures. Vegetables - that's where the paradise for dieters! The figures for caloric content are so low that you want to start eating only forage.

Judge for yourself: lettuce - only 14 kcal per 100 grams, cucumbers - 15, radish - 20, zucchini - 27, cabbage - 28. True, you quickly remember that you can not eat them much ...

Calories are all garlic (as much as 106 kcal). But you eat even less.

Fruits, mushrooms (except dried ones) and berries also please. An average of 30-40-50 kcal. The most "harmful" - dates, there are 281. But we do not eat them too often. Dried fruits and beans - an order of magnitude "heavier" in calories, the figures are already three-digit.

And what about meat?

Proceed to reliable sources of protein. Beef - only 187 kcal, but fat pork - already 489! The most "light" product in this section is beef kidneys, in them only 66 kcal. The figures for sausage products (which are known to be better avoided) range from 170 to 500 or more kcal, depending on the species. The section "fish and seafood" is pleased with the indicators, they are much lower than meat. Eggs are also not too high-calorie - 157 kcal, but egg powder and dry yolk - already over 500.

Very nutritious, well, of course, everyone's favorite sweets. The most "harmless" of them are marshmallows (299 kcal), pastilles (309), honey (308). The most dangerous figure for almond cake (524) and chocolate (540).

A table of proper nutrition is a necessary tool for everyone who expects to keep the weight under control. Especially diligent fans of a healthy lifestyle are recommended to print it and keep on hand, for example, hang on the refrigerator.

Other figures

In addition to caloric content, products have such an indicator as the glycemic index. It shows the degree of increase in the level of sugar in the blood and, accordingly, the insulin response of the pancreas. Products with a high index are harmful, and for diabetics - just dangerous. High is the index of more than 50, low - from 10 to 40, in the gap between them - products with an average index.

The nutritional value of food depends on the protein content, which should be a day about one and a half to two grams per kilogram of our weight. Most of it (from 60% or more) should be "extracted" by the organism from plant products. Therefore - off oil and margarine!

For those who choose the right food, the table will help you with the right information. For example, an excellent source of low-fat protein - seafood and fish. Only here not all love them ... But what can not you do for the sake of a thin waist!

How to choose the right diet

Ensure the proper nutrition calorie table by itself can not. In the interests of health, products must necessarily choose, avoiding simple carbohydrates and preferring complex (berries, vegetables, fruits) with a low glycemic index. Glucose, which they contain, is split relatively slowly and enters the bloodstream for a long period of time, which allows maintaining its optimal level.

The overall evaluation of products is made up of the glycemic index, fat and carbohydrate content, calories. It is expressed in scores from 0 to 10, clearly demonstrates the recommended frequency of use and effectiveness in reducing weight. Nutritional value - a separate indicator, depends on the amount of minerals, vitamins, photocells and antioxidants (excluding fats and proteins). It ranges from 0 to 100 units.

The correct diet throughout the day (especially important breakfast) will ensure the right health and prevent the development of obesity, diabetes and heart disease.

Bormental Diet

Among the many diets in terms of caloric content, the so-called Bormental diet, known in Russia since 2001, when the author's technique of losing weight was created (the brand was named "Doctor Bormental") is very interesting and very popular. Its concept is based on a low-calorie diet in combination with psychotherapeutic techniques designed to eliminate the subconscious causes of overeating. In the existing on the whole country network of clinics "Bormental" with everyone who came with the aim of losing weight patient conduct individual work.

At the same time, the type of physique and general health are taken into account. The basic principle of a diet is that almost everything is allowed! But within 1000 (maximum 1200 kcal) per day. So those who want to lose weight will have to buy kitchen scales and a notebook for recording and counting calories. And the main reference material is the Bormental correct diet table (menu).

It should be noted that this power system does not involve increased physical exertion. Therefore Bormental table does not provide proper nutrition for athletes.

What is this table and why is it so good? It lists not only well-known ingredients for cooking, but also a large number of common dishes for our table, which incredibly makes it easier to count calories during cooking. After all, it is sometimes accurate to determine their number in the composition of numerous components - a tedious and almost unrealistic task. But at the same time, the calorie content of absolutely everything eaten per day should be strictly taken into account, and the limit is not allowed to be exceeded - this is the principle of the diet. With such scrupulous planning, a table of proper nutrition can be made for a week or two, which saves time and effort.

However, the menu is very diverse - after all, there are almost no banned products. One important requirement - every day "to take" protein (meat, eggs or fish). Otherwise, with a low-calorie diet, the body begins to replenish its reserves from its own muscles. You can eat ice cream or a piece of chocolate, but the rest on this day - within the remaining "limit" of calories. And the slimming desire to eat chocolate quickly disappears ...

Thus, the correct diet for losing weight Bormental table will provide a clear demonstration of the concepts of "quality" and "quantity."

On Separate Nutrition

Many fans and the so-called theory of separate food. This system is recommended to adhere to constantly, without the need to starve and scrupulously count the calories.

The main principle of separate nutrition is the prohibition to combine animal proteins with starch. That is, meat or fish can not be eaten simultaneously with rice or potatoes, chicken with pasta, and sausage with bread. The familiar side dish should be replaced with a vegetable salad. This is how the product compatibility table looks:

This approach is designed to facilitate the task of digesting food and improve its assimilation, since proteins and carbohydrates require different media and different amount of time for cleavage and processing. The products are broken down into basic groups - proteins (meat, fish, eggs, etc.), carbohydrates - (fruits, sugar, cereals, potatoes, whole flour), fats (vegetable and animals).

When a separate approach is governed by the correct food compatibility table of products. In it, vertically and horizontally, all of their types are listed, at the intersection - squares of red, yellow or green.

They denote, respectively, poorly compatible, acceptable and well-compatible ingredients. The correct dietary table offers us to make up the most suitable for us.

About the young generation

It is known that improper eating habits seriously affect the health of children and adolescents. Today, this problem is becoming more serious. The number of adolescents with diabetes, obesity and other serious diseases is growing. The diet of youth and children is difficult to call healthy. Here and soda, and chips, and pizza, and excess sweet.

It leads to reduced immunity (against the background of deficiency of nutrients) and, as a result, fatigue, dizziness, bad teeth and bones, digestive disorders. For children and young people, it is especially important that the nutrition is balanced.

Table of correct food for a teenager of 13-15 years old necessarily includes vegetables, fruits, milk, sour cream, cottage cheese, low-fat cheeses, lean meat, poultry, fish, nuts, beans and grains. They are harmful to animal oils, fatty meat, sweet pastries, chips and other fast food, as well as a lot of salt and foods with high cholesterol. The correct diet table for a teenager suggests as necessarily rich in iron - because the young body is growing intensively.